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Weight Lifting Techniques For Beginners

Are you wondering which weight lifting technique can assist you in achieving your muscle-building objectives? This article will explain how to begin weight training and provide workout ideas for you.

Weight lifting, also known as resistance or strength training, is a type of exercise that helps you build lean, stronger muscles, strengthen your bones and joints, boost your metabolism, and lose weight. Muscle strength can also help you perform better in sports and reduce your risk of injury.

Beginning Your Lifting Journey

Consider hiring a certified personal trainer to help you get started lifting weights if you've never done it before. They'll be able to show you how to do particular exercises properly and create a weight lifting program for guys just for you.

a guy picking up dumbbells

What weight lifting equipment do you need?

Kettlebells, dumbbells, training ropes, cable equipment, and free weight equipment are among the professional-grade weight lifting equipment you will need in your weight lifting workouts. 

There is a variety of weight lifting equipment for sale at your favorite sports store if you want to have some at your home gym. 

  • Dumbbells can help you diversify your at-home workout options. A set of adjustable weight dumbbells for beginners costs around $50, but the price goes up as the weight goes up.
  • Many kettlebell motions target many muscle groups at once; they're great for a full-body workout, especially if you're short on time.
  • Another essential piece of training equipment is resistance bands. These color-coded elastic bands provide varying degrees of resistance when tugged and stretched. The cost of a set of resistance bands can range from $10 to $60. Because they are light and portable weight lifting equipment for sale, you may carry them with you when you travel.
nordic lifting ankle wrist weights.

Weight Lifting For Weight Loss

Lifting weights to reduce weight is a healthy strategy that will help you maintain your weight loss over time. Sure, lifting weights helps you gain muscle. It can, however, aid in weight loss and yes, make you appear thinner in the process.

These are some of the weight lifting techniques that can assist you in shedding those stubborn pounds. Use these approaches to make your weight lifting routine more effective.

  1. Increase the weights over time.
  2. Slower reps over faster reps.
  3. Get out of your comfort zones.
  4. Have less rest in between sets.
  5. Increase your workout frequency.
  6. Intensify your workouts.
  7. Update and upgrade your weight training.
a girl lifting barbell

Weight Lifting Program For Men

For decent all-around weight lifting workouts, you might want to start with the exercises below. If you include these exercises in your weight-training routine, they will work the majority of your body's primary muscle groups.

Many individuals think about jogging, biking, or other forms of exercise when they want to lose weight. Weight lifting, on the other hand, offers amazing weight-loss potential. Two weeks of hard lifting can result in a 3% reduction in body fat.

All of the muscle groups must be hit.

  • Warm up for 10 minutes by walking or jogging before working out.
  • Work your chest and back once a week.

Exercises for your chestFlat Bench Presses, Decline Bench Presses, Dumbbell Flyes, and Cable Crossovers

Exercises to tone your backLat Pull Downs, Dumbbell Deadlifts, Bent Over Dumbbell Rows, and T-bar Rows

  • Work your quads with barbell squats and walking lunges once a week. On the same day, execute crunches to strengthen your abdominal muscles.
  • Tone your abs and delts once per week. 

Exercises for your deltsShoulder Presses with Dumbbells, Arnold Presses, and Lateral Dumbbell Raise

Exercise for your absCrunches and Hanging Knee Lifts

  • Do biceps curls and one-arm preacher curls once a week to tone your biceps. 

Exercises For Your TricepsTriceps Dip and Triceps with Pushups

Exercises For Your Hamstrings and CalvesSeated Leg Curls, Lying Leg Curls, and Standing Calf Raises

  • After your workout, cool down by walking or jogging for 10 minutes.

Divide your workouts into two groups.

  • Warm up for 10 minutes by walking or jogging.
  • Do sit-ups, crunches, lunges, preacher curls, seated calf raises, triceps curls, shoulder shrugs, seated leg curls, pullups, leg raises, and push-ups once a week. 
  • Do 15 minutes of cardio in between weightlifting workouts, separated into five-minute bouts. Before doing any more weight-lifting workouts, give yourself at least 48 hours to recover.
  • On a different day of the week, complete knee raises, seated rows, triceps dips, leg presses, standing calf raises, shoulder raises, crunches, leg extensions, lat pulldowns, chest flys, upright rows, dumbbell lat raises, and planks. 
  • Add another 25 minutes of cardio in between weightlifting workouts, separated into five-minute bouts. Cool down by walking or jogging for 10 minutes after you are through working out.

Key Takeaway

It is highly recommended that before beginning a new workout routine, you see your doctor. Ask for professional advice and recommendations regarding your current health condition. And learn the safety guidelines and techniques as part of your workout plan.

Lifting incorrectly can cause back, leg, and arm pain. Poor weight lifting techniques might result in both immediate and long-term damage. You can avoid these issues by learning how to lift properly. Start your journey now!

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