Weight Training Tips Guidelines- 1

Many of us learn weight training techniques by watching friends or others in the gym — but sometimes what we see isn’t safe. We’ve previously told you about gym safety guidelines. For correct guidance, a good personal trainer would be your best friend to ensure best results out of your workout. For those who would still be working out alone in the gym here are few tips to ensure maximum results.

Also, note that weight training is for both men and women, and can be used to lower body fat levels and tone your body. Due to naturally lower testosterone levels women will never grow large muscles. In fact, mos guys have a hard time building muscle also

Anyway, we’ll first cover the ‘dos’ of weight training:

Do Start Gradually: This helps prepare your body to exercise without over-straining. Start with light weights. Once your body is used to the weight, move up.

Be Consistent: Exercise regularly (3-5 times per week) and you will see results from your program.

Warm-up:  A minimum five to ten minutes of aerobic activity (like walking/jogging/skipping) as warm-up before performing resistance exercises. This helps to warm up your muscles for improved performance, and reduces risk of injury.

Use proper form: Correct form is as important as right exercise for getting better results. Using proper form while exercising reduces your risk of injury, and that means you won’t be skipping any of your workout days. If you’re not sure whether you’re doing a particular exercise correctly, ask your personal trainer or other fitness specialist for help.

Lift an appropriate amount of weight: Start with a weight you can lift comfortably 8 to 12 times. Best way to determine the amount of weight to use, is that the correct weight should cause fatigue by the last couple of repetitions in each set. For example, if you are lifting 5 kg for 10 repetitions, then the 9th and 10th rep should be difficult while maintaining proper form.

Note: If you lift a weight that’s too light, then your body might not be doing enough work to give you good results.

Do Exercise all Muscles:  Work all the major muscles — legs, chest, back, shoulders, abdominals and arms. You can group your exercises as upper body/lower body/core or it can be grouped as two body parts each day like chest and back, etc

Do Stretch: Stretching prevents muscle soreness, increases flexibility, relaxes the muscles and improves posture. Make sure you stretch all muscles. Read about whether you should stretch before or after your workout.

Do Take Rest: Sleep at least 8 hours per night.  Always make sure to plan one/two of rest days each week to allow body to recover.Read how sleeping well can you lose weight.

In the next article, we’ll cover the “don’ts” of weight training.

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