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Lifting Techniques For Beginners

Weight lifting workout can help you reach your goals of increasing muscle mass or becoming a fitter, more toned physique.

Weight lifting workout, also known as resistance or strength training, helps to create lean, stronger muscles, as well as to strengthen your bones and joints, increase your metabolism and lift for weight loss. This implies that you'll burn more calories even when you're sleeping.

Muscle strength can also enhance sports performance and minimize the likelihood of injury.

It's never too late to start weight training if you've never done it before. Strength training is suitable for both men and women and may begin at any age or fitness level.

You don't have to be a fitness fanatic. In fact, you don't even need to be a member of a gym. For many exercises, you may just utilize your body weight, or you can use free weights, resistance bands, or other home fitness equipment to get results.

This post will show you how to get started with weight training, as well as give workouts and training tips for beginners.

What Do You Need To Start Weight Training?

If you've never lifted weights before, consider hiring a qualified personal trainer to assist you get started. They will be able to teach you perfect technique for certain exercises and design a strength weight lifting program for men just for you .

Many gyms or fitness facilities provide free or low-cost initial training sessions, or they have trainers on hand if you have questions.

While most gyms offer a combination of resistance machines and free weights like dumbbells and barbells, you can obtain a full weight lifting program for men at home with simple weight lifting equipment for sale.

Equipment Options

Weights are not required to create lean muscle mass and tone your physique. Some strength training exercises, such as pushups and lunges, use simply your body weight to generate resistance.

Dumbbells can help you extend your at-home training alternatives. A beginner's set of adjustable weight dumbbells costs around $50, but the price rises as the weight increases.

Another popular alternative is kettlebells, which are weighted balls with handles. Many kettlebell movements work on many muscle groups at once, making them ideal for a full-body workout, especially if time is limited.

Resistance bands are another useful piece of training equipment. When tugged and stretched, these color-coded elastic bands offer various degrees of resistance.

A set of resistance bands ranges in price from $10 to $60. You may take them with you when you travel because they are light and portable weight lifting equipment for sale.

What To Know Before You Begin?

Once you’re ready to get started with a weight training program, keep the following tips in mind.

Weight Training Tips For Beginners

Preparation is essential. A 5-minute jog or brisk stroll can boost blood flow to your muscles and prepare them for a solid exercise. Warming up by skipping rope or performing jumping jacks for a few minutes is also a good idea.

Begin with modest weights. Start with a weight that you can lift 10 to 15 times with good technique. Begin with one or two sets of 10 to 15 repetitions and gradually increase to three sets or more.

Increase the weight gradually. Increase the weight by 5 to 10% after you can comfortably complete the prescribed number of sets and repetitions. Before beginning a complete exercise, double-check that this is the appropriate weight for you.

In between sets, rest for at least 60 seconds. This helps to reduce muscular fatigue, especially at first.

Your workout should last no more than 45 minutes. You may complete your workout in this time limit. Longer sessions may not provide greater outcomes and may put you at danger of burnout and muscular exhaustion.

Stretch your muscles gently after your workout. Stretching can increase your flexibility, relieve muscular tension, lower your risk of injury and lifting for weight loss.

In between workouts, take a day or two off. Resting allows your muscles to recuperate and refill their energy levels before the next session.

Exercises For Beginners

You may be particularly focused on developing your biceps or toning your legs and losing stubborn belly fat, but the ideal resistance training regimen targets all of your major muscle groups.

Overworking one muscle group at the cost of another, on the other hand, may increase your risk of injury.

You might wish to start with the following exercises for a good all-around workout. Including these exercises in your weight training regimen will work the majority of your body's main muscle groups.

Sets And Reps

Start off by doing 10 to 15 reps of each exercise. Aim for 1 to 2 sets to start. As you build strength, you can add extra sets, and also increase the weight.

  • What is a rep? A repetition (rep) is one complete exercise movement.

  • What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make up 1 set.

Dumbbell Single-arm Rows

Targeted area: Your back and upper arm muscles.

How to do this exercise:

  1. For balance, position your left knee on the end of a solid bench and your left hand palm-down on the bench.

  2. Reach down with your right hand, palm towards the bench, and grip a dumbbell with your back parallel to the ground.

  3. Bring the dumbbell up to your chest slowly. Squeeze your back and shoulder muscles, then gently straighten your arm back to the beginning position.

  4. Finish one set, take a minute to relax, and then swap arms and perform one set with your right knee and right hand on the bench.

Dumbbell Shoulder Press

Targeted area: Your shoulder muscles.

How to do this exercise:

  1. Sit or stand with a dumbbell in each hand, palms facing front and elbows at 90-degree angles out to your sides.

  2. Press the dumbbells up over your head until your arms are virtually straight, without leaning back or arching your back.

  3. Return them to their starting position gradually.

Dumbbell Chest Press

Targeted area: Your chest muscles.

How to do this exercise:

  1. Lie flat on a bench with your hands facing front and a dumbbell in each hand.

  2. Slowly raise the dumbbells until your arms are exactly over your shoulders. Make sure your elbows aren't locked.

  3. Lower the dumbbells slowly back to the starting position. The angle of your elbows should be somewhat lower than the angle of your shoulders.

Bicep Curls

Targeted area: Your biceps (muscles in the front of your arms).

How to do this exercise:

  1. Sit or stand with a dumbbell in each hand in front of you, elbows at your sides, and palms up.

  2. Bend your elbows but maintain them motionless at your sides as you curl the dumbbells up toward your shoulders.

  3. Return the curl to its original position.

Triceps Extensions

Targeted area: Your triceps (muscles in the back of your arms).

How to do this exercise:

  1. This exercise may be done sitting on a seat or standing with your feet shoulder-width apart.

  2. Wrap your hands around the dumbbell's handle.

  3. Raise the dumbbell over your head, keeping your arms straight.

  4. Lower the dumbbell behind your head by bending your elbows to a 90-degree angle.

  5. Straighten your arms slowly until the dumbbell is back above your head.

Resistance Band Pull Apart

Targeted area: The muscles in your back, shoulders, and arms.

How to do this exercise:

  1. Stand with your arms outstretched in front of you at chest level.

  2. Hold a resistance band parallel to the ground with both hands, gripping it strongly.

  3. Pull the band toward your chest by pushing your arms outward, away from your body, while keeping your arms straight. Initiate this movement with your mid-back.

  4. Squeeze your shoulder blades together while keeping your spine straight, and then gently return to the beginning position.

Lunge with Dumbbell

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too.

How to do this exercise:

  1. With a dumbbell in each hand, stand tall with your feet shoulder-width apart.

  2. Take a large stride forward with your left leg, ensuring that your heel comes down first.

  3. Reduce your body weight till your left thigh is parallel to the floor.

  4. Pause for a second before curling the dumbbells toward your chest and lowering them back to the starting position.

  5. Return to the beginning posture by pushing off your heel.

  6. Rep, but this time lead with your right leg.


Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.

How to do this exercise:

  1. Squats can be performed with or without the use of weights.

  2. Stand with your feet shoulder-width apart and gradually bend your knees until your thighs are nearly parallel to the floor.

  3. Ascend slowly to your starting position.

  4. Hold a dumbbell or kettlebell close to your chest with both hands to create resistance.

Calf Raises

Targeted area: Your calf muscles (back of your lower leg).

How to do this exercise:

  1. Place your feet parallel to each other on the edge of a step.

  2. Raise your heels a few inches over the step and keep them there for a few seconds.

  3. Slowly drop your heels to the step's edge and hold for a few seconds. You should be able to feel a stretch in your calves.

  4. You can increase the difficulty by holding a light dumbbell in each hand down by your sides.

Weight Training Schedule

If your aim is to increase strength rather than muscle growth, three weight training exercises each week will most certainly deliver the results you want.

According to a study published in the journal Medicine and Science in Sports and Exercise, completing a weight training session three times a week is just as beneficial as doing it more frequently for strength growth.

However, if you want to gain muscle mass, you'll need to complete more repetitions and work out more frequently.

You may train all of your muscle groups throughout a workout by beginning with 1 or 2 sets of each exercise and gradually increasing the number of sets or weights as the movements get easier.

The Takeaway

Weight lifting for beginners might appear anything but easy, whether you're just starting out or seeking to add strength training to your aerobic regimen. There's a lot of exercise gear involved—how do you use that huge looped resistance band again?—The motions might be perplexing, and you may be concerned that you lack the strength to do them.

Strength training for beginners does not have to begin with the objective of getting you there. If you want to squat super weight, starting a strength training program is a great place to start. But exercise can also help you grow stronger in ways that will benefit you in everyday life, such as bringing all of the groceries into the house in one trip or stooping down to pick up your not-so-cuddly cat.