The Million Dollar Question: Should You Get a Fitness Coach?
Motivating yourself is hard, ask anyone who works freelance. Going to the gym is often the same. Sometimes what you need is somebody to motivate you, to tell you that you are doing the right thing and that you can do this, that you are ever-so nearly there.
But hiring a fitness coach can help with more than just motivation. A coach is an expert who can tell you where you’re going wrong, what equipment and what exercises are the most effective. Sometimes a coach is all you need to ensure you meet your goals.
Some people start going to the gym in their teens, others in their 40s or older have never been to the gym. That is ok. The problem is the longer you put it off the harder it can become to know where to start.
Feelings of embarrassment at being unable to use the equipment or feeling you should give up after the first ten minutes are only natural.
A personal fitness coach can give you the confidence to be able to approach your first few times at the gym with the vigor you need to accomplish your goals.
Does the Gym Bore You?
Don’t lie, do you tell everyone you love going to the gym? Everyone says they love it but what they – and you – mean is you love having gone to the gym. You like the end result, the feeling you get after a good workout.
The feeling you get whilst you’re there, however, can be repetitive. And sometimes trying and failing at new routines can be disheartening. We can help keeping you inspired with our tips but they can only go so far in helping you stay in the game.
A personal coach can show you hundreds of different routines and show you how to take advantage of the more complicated equipment. They can also construct a routine that keeps you on your toes and does not involve you losing interest or focus.
Train For a Marathon Or Competition With A Fitness Coach
The biggest reason to hire a personal coach is if you want to train for a marathon or a competition. Some people do competitions or marathons because they involve setting goals on a big scale.
Such goals can help them prove to themselves that they are able to meet their personal goals or because gearing up for something big is the most effective way for them to get fit.
Either way, a gym coach can see you through the dark times as well as the good days if you decide to take on a marathon challenge. As you inevitably consider giving up out of fear or not being able to achieve your goals, they can be your guiding light.
Whilst it is possible to complete a marathon without training from a professional instructor, as celebrities who competed in the London Marathon have claimed, it is not advisable for most people.
As well as the motivating factors, running such a distance requires a level of pacing and self-control that only an instructor can safely advise you on.
Don’t Delay: Hire A Coach.
If you are hesitating about getting a fitness coach then the best advice is to just go for it. You can usually get a free trial and can get a chance to decide if you gel with your coach.
Remember you don’t have to have a coach with you at every session you do at the gym but one session once-a-week could really help you.
If you’re serious about getting fit why not get in touch and try our 9-week challenge with a personal coach.
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- By Humberto Hernandez — 9 months ago
12 Brilliant Gym Tips For A More Efficient Workout
Do you think you’re wasting time at the gym? Efficient workouts equal fewer excuses. Here are some gym tips to help you trim the fat off your workout routine.
Do you workout regularly? If so, you’re already in an elite group.
According to new research, although more than 75% of people claim they want to get in shape and look great, only 31% actually make exercise a routine habit.
Yet, are you getting the most from your time at the gym? Do you leave with sweat dripping, adrenaline pumping and those exertion-fueled endorphins running in your veins? Or, are you still struggling to see the results you crave?
If it’s the latter, you’ve come to the right place. Today, we’re sharing 12 simple gym tips that can help you supercharge your workouts and bump up the ROI on that membership.
Ready to learn more? Let’s get started!
1. Start with a Plan
You walk into the gym and take a long look around. There are treadmills on one wall, ellipticals on another and a giant weightlifting area. It’s inspiring. It’s exciting. It’s also incredibly overwhelming.
You spend more than a few minutes figuring out which area you want to visit first and which part of your workout you want to prioritize.
Does this scenario sound familiar?
If so, try planning out your next gym workout. Before you even get in the car and head out, jot down what you want to focus on, how long you want to spend there and in what order you’re going to tackle it all.
Doing so not only helps you stay organized and start your workout quicker. It also makes sure your heart rate doesn’t drop as you spend time perusing the options. One way to ensure you’re always ready to go? Have a backup plan ready in case the machines you want are full.
2. Shorten and Strengthen Your Workouts
It seems like simple logic: The longer you workout, the better you’ll look and feel, right?
If your usual gym session includes exercising for an hour or two at a slow, moderate pace, it’s time to kick it up a notch. Studies show that interval training, or working out in smaller, 10-30 minute bursts with rests in between, is more beneficial than marathon sweat sessions.
Why? You’ll increase your heart rate, build your endurance and maximize your speed when you focus on working your body to its top capacity. When you go for longer, something has to give and it’s usually your body’s performance.
So, the next time you’re looking at the indoor track and dreading that five-mile stretch you’ve been doing, try tackling one mile instead and see how much more powerful you feel.
High-Intensity Interval Training
A popular way to add shorter, more powerful workouts to your gym routine is to try high-intensity interval training or HIIT training. Put simply, this is the method of dividing your overall workout into blocks of intense exertion along with designated times for rest.
Focus on exercises that get your heart rate and lungs working to their top capacity, and sustain the movements for a few minutes at a time. Of course, if you have any cardio or health concerns, talk to your doctor before trying a HIIT routine. It is also recommended against for those just starting out in their fitness routine.
3. Add Protein
After an especially exhausting workout, your muscles need to rebuild themselves. This is true for both cardio-centric exercises as well as strength-building ones. To amplify the results you’ll see and improve your body’s ability to bounce back, it can be helpful to add an element of protein into your post-workout meal or snack.
A simple protein shake, made with either whey or soy, is a great way to recharge and refuel after your time at the gym. You can also find protein bars and other snacks that make refilling on the go both simple and quick.
While you sip or munch, you’ll be helping your body repair any damage it sustained during your workout. You’ll also give your immune system a boost, rebuild your stored glycogen, and regrow your muscles. It’s a simple trick that can cap off a great session and help you see results quicker.
4. Pump the Right Tunes
It might sound unimportant, but the idea that the right music can affect your workout is backed by science.
While there is no one-size-fits-all playlist that will make you magically grow those muscles you want, your best bet is to stick to jams that make you feel seriously inspired. From the soundtrack to Space Jam to Madonna, anything goes. One rule? If it puts you to sleep or makes you want to cry, save it for another time.
Instead, invest in a great pair of workout headphones and turn up the dial on those energy-infused rockers that make you want to holler, howl and show your strength. Start the playlist while you’re on the way to the gym and let that feeling follow you.
5. Do a Digital Detox
One surefire way to get less from your workout? Hop off the treadmill every five minutes to respond to that group chat, take a picture of your gear or post on social media.
Not only are you allowing your heart rate to fluctuate as you momentarily disengage, but you’re also losing that valuable mental focus. If you must have your phone on you, activate airplane or vibrate mode. Otherwise, leave it in the locker room.
6. Know Your Weights
You might be tempted to grab the heaviest weight at the gym to push yourself and look cool, but take a step back from those dumbells.
Using a too-heavy weight is just as ineffective as using one that’s too light. When you try to lift a boulder, chances are you can’t do many repetitions, if any at all. The ones you are able to manage are likely not executed properly.
On the other hand, a too-small weight isn’t activating your muscles effectively. The key is to find that sweet spot. Ideally, you want a weight that requires effort to lift and move but isn’t uncomfortable to curl.
It might take some trial and error but look for one that allows you to finish out your rep set. You want to challenged and struggling just a bit on the last few reps, but not throughout.
7. Journal Your Workouts
Just as a dieter monitors what he or she eats, if you want to get the most from your gym exercises, it’s helpful to write down your progress.
Keep track of when you exercised, what you did and how you felt. You might keep your notes in an old-fashioned notebook or on a fitness app. Either way, be specific. Note how many reps you did, what weights you used and any other important details.
When you go back the next time, take a look at your notes and see where you can push yourself a little. Add a few more reps, use a slightly heavier weight or incorporate a new machine you haven’t used yet.
8. Focus on Compound Movements
Wondering what to do at the gym? Your best bet is to find exercises that pull double or triple duty.
Known as compound movements, these are ones that work for more than one muscle group at a time and at least two of your joints. While there is a time and place for bicep curls and other routines that laser-focus on one area, compound workouts are a great way to maximize your time.
As you do these moves, you’ll build muscle mass, exert more energy, and burn more calories. Not sure where to start? Try a simple lunge or squat. Or, take that bicep curl a step further and flow into a shoulder press.
9. Find an Exercise You Love
It sounds simple, but one of our best workout tips is to find a workout routine you actually enjoy doing. If you aren’t passionate about something, your initial enthusiasm will only take you so far. After that, you’re just going through the motions, often to no avail.
Our interests and goals change over time, so don’t be afraid to reexamine your routine every so often to make sure it’s still enjoyable.
Whether you love running, biking, hiking, lifting or anything in between, find a workout that brings you alive both physically and mentally. That’s the only way to ensure you stick with it in the long run.
Still, need a little motivation to summit that mountain ahead of you? Try reaching out to a personal challenge coach who can encourage you to push ahead on your fitness journey.
10. Fine-Tune Your Form
All the repetitions in the world won’t give you results if you’re not doing them correctly. While it’s fine to add on more weight as you grow stronger, make sure you’re not sacrificing your form as you do so.
This is where a personal trainer can be valuable. Work with one at your gym to make sure you’re performing each exercise the right way. Doing so can help you prevent injury and safely engage all the muscles you’re supposed to be working.
While you’re still learning, stick with a lighter weight and focus on maneuvering it before you build up to a higher level.
11. Train Your Brain
Exercise is as much about mental strength as it is about physical. To this end, it’s helpful to focus your mind on each part of your workout as you’re going through it. Think about the muscles you’re activating, your posture, and the form you’re trying to maintain.
As you do so, you’ll automatically become more invested in the routine rather than just going through the motions. If you find yourself spacing out, talking with others around you or watching the television screen too often, take a break to re-center.
12. Get More Rest
If you think your muscles are working during your workout, you should see them afterward. As your body repairs itself from the exertion and strain you put on it, this is a valuable and important time in your fitness regimen.
If you’re pushing through back-to-back workouts without resting in between sessions, you’re denying your body that vital time. It’s no wonder, then, that you haven’t seen the immediate results you’re looking for. As your muscle fibers are put to the test, they develop small tears that must heal to grow.
Moreover, the next time you visit the gym, you’re not only sleep-deprived and sloppy, but you’re also setting yourself up for injury.
Though it might be against your nature to indulge in rest, it’s essential that you do so. If you suffer from insomnia or have a difficult time falling and staying asleep, it’s worth a call to your doctor to address any underlying health conditions that might be attributed to the issue.
Ace Your Next Workout With These Gym Tips
We all want to make the best use of our time at the gym. It’s why we make the trek up there, gear up and carve out space in our schedule to sweat. Yet, it’s frustrating to think that you can put so much into your workout and still feel dissatisfied with the results.
That’s where we come in.
Our team of coaches is dedicated to making sure you don’t run through your next workout aimlessly. We’ll work one-on-one with you to help you define, refine and achieve your fitness goals. From the foods you eat to the routines you perform, we understand that great health is a lifestyle, not a fad.
If you’re just getting started, our nine-week challenge is a great place to begin. You’ll transform your physique from the inside out, learn valuable gym tips and amaze yourself in the process. In the meantime, feel free to contact us with any questions. Your transformation is our motivation!
- By Humberto Hernandez — 7 months ago
Gym Or Home Workout: Which Type Of Routine Suits You Best?
Are you happy working out at home, or do you have to be among others as you get toned? Here’s how you figure out whether you’re a gym or home workout person.
Many people ask themselves whether they should choose a gym or home workout. They may have limited budgets or time, or strict ideas on what they need from their exercise regimen.
If you are weighing the pros and cons of gyms vs. home for your fitness schedule, there are many factors to take into account. Not only should you think about what kinds of movement you prefer, but you should also think about what motivates you and what inhibits you. You want to choose the best way possible to stick with your program!
Here are 15 questions to ask yourself to determine the right fitness regimen for you.
1. Do You Need The Presence of Others?
It’s hard to slack off and watch TV at the gym. The presence of other people with similar health goals can be motivating.
There is also a healthy competitive spirit at the gym. By measuring your progress against others, you may push yourself more to work harder.
If you thrive on the opinions of others to get moving, you may wish to exercise at a gym instead of at home.
2. Have You Recently Had a Baby?
If you have recently had a baby, you are probably juggling the urge to get rid of the baby fat with exhaustion, child care, and breastfeeding. Getting out of the house may be more of a challenge than it’s worth.
In this case, you may want to start exercising in the privacy of your own home. You will be able to jump up if the baby cries, and you won’t have to compare yourself to a lot of skinny minnies in spandex.
On the other hand, if your gym has babysitting services, going out to work out can be a much-needed break for new moms.
3. Do You Work Irregular Hours?
Maybe you work the late shift and get home in the middle of the night. Maybe you need to jump in transglobal calls at odd hours. It can be hard to schedule training at the gym when real life and work worries get in the way. Not all gyms are open 24 hours a day, either.
Some people’s careers are so demanding and time-consuming that it is hard to schedule any time during the week to get to the gym. When they get home, they may just want to collapse. For these people, maybe a weekend routine or activity is best.
If you are simply too busy to be able to commit to a daily routine at a gym, you can make sure you have an inviting place to work out at home whenever possible. Invest in a treadmill, stationary bike or a set of free weights and keep them in your study or garage.
That way, you can pick up the weights or jump on the treadmill at any time you have the energy, day or night.
4. Are You Shy About Your Appearance?
Maybe you don’t like your current weight. Maybe you are ashamed at how little muscle you have in your arms and legs, and you want to bulk up more.
Going to the gym can be intimidating for people who are inhibited about how they look. They may refuse to go at all, which of course is antithetical to the goal of getting on a fitness regime.
If you are low in confidence about your physical body, start off with an at-home fitness program. You can lose weight and get into shape with exercises or even a private trainer. You will start gaining self-esteem in no time.
5. Do You Have Young Kids at Home?
It can be difficult and expensive to get to a gym when you are taking care of small children. Even though some health clubs have child care, your kids may have other ideas. Some children enjoy the playgroup at sports clubs and other venues, and some would rather relax in the comfort of their own houses.
Exercising at home allows you to save on babysitting while keeping an eye on the youngsters upstairs. You are also setting a good example, that health is an important priority in your family. They may even want to join you!
6. Do You Need to Get Out of the House?
If you are a stay-at-home mom or you work remotely, you may realize that some days you never leave the house! Signing up for a gym or fitness classes can force you to leave your abode. That’s good for not only your physical but your mental health.
A change of scenery can also be inspiring. A different environment plus exercise for even 30 minutes per day can clear your mind and reset your attitude if you are otherwise housebound.
7. Do You Work Out with Your Partner?
If you like to work out as a couple, your decision of gym or home may depend on your partner’s preferences. You can work out either place, so long as you agree.
Working out with a spouse or friend can push you when your energy flags, and pass the time if you get bored. They can inspire you. They can also annoy you-which is actually another great method of motivation!
Gyms sometimes also offer family memberships so you might be able to save some money as well.
8. Do You Want to Meet New People?
If you lead an isolated lifestyle or have moved to a new location, you may want to spend your free time meeting new people. The gym is the new singles bar, church or community center.
Many gyms organize meetups on weekends like hikes, softball games and other healthy excursions. There are even more casual ways to meet people, like at the juice bar after your work out. You will have an opportunity to meet people with similar health goals.
If you have friends at the gym, you are also more likely to return on a continuous basis. Fitness can become one of just many shared fun times.
9. Are You Trying to Lose Weight?
Overweight people are sometimes embarrassed to start working out in front of others who may be more fit. Although everyone will tell you not to worry, if it prevents you from showing up it is a problem.
Some gyms are focused on weight loss and are more likely to have a clientele with goals similar to yours. Alternatively, sometimes you will have more luck with the initial fitness push when you start working out at home.
After a little time with regular exercise and good nutrition, you may start to feel confident enough to integrate some group activities into your regimen. Many gym rats started out as overweight: they will describe to you how they used to hate going to the gym, and now they love it!
10. Do You Have Special Physical Needs?
Maybe you are recovering from an injury. Maybe you have a sensitive back or a sore shoulder. Maybe you are developing arthritis or other age-related weakness.
If you have special circumstances which might risk your well being, you are better off working out at a gym or at home with a personal trainer. You need guidance on the right kinds of exercises to do to prevent you from hurting yourself.
A professional coach or physical therapist can guide you in ways that strengthen the body part in question without risk of additional injury or strain. They can spot you if you are hesitant about certain moves.
11. Do You Like A Certain Kind of Music?
Some gyms blast loud music non-stop. You may love that! Or it might send you screaming for the hills.
You can always wear headphones if you like a specific kind of music to get you going or to block out the noise of others. However, if you prefer to blast Gregorian chants first thing in the morning while doing your sit-ups, you may be better off in the privacy of your own home.
12. Are You On A Strict Budget?
Gyms vary widely in price depending on the services they offer and the location. There are fancy gyms with pools and spas, located in high-end real estate markets, where the monthly membership fees can be high. There are also plain nuts-and-bolts gyms which just provide the basics.
Working out at home can be more cost effective because you save yourself those high monthly fees. However, paying for something sometimes ensures that you actually do it.
If you want to save some bucks, working out at home is a great option so long as you actually stick with the program. One alternative is to hire a coach to come in once per week to create a program you adhere to the rest of the time. They will check up on your progress and adjust your routine as you improve.
13. Do You Need Extra Encouragement?
Sometimes when you work out alone you can just give up. If you get tired or it hurts, there is no reason to keep going! And the refrigerator is just inches away, full of enticing snacks…
If you are pushing through an aerobics class at the gym, the teacher is probably hollering words of encouragement throughout. If you are bench pressing an extra heavy weight in the gym and you are struggling, the words of encouragement from the trainer and your fellow gym members can make all the difference.
Working out with people gives us an extra kick. It’s often too easy to throw in the towel when you are home alone, unless you have a coach by your side urging you to do your best.
14. Do You Crave Variety?
Boredom is a big enemy of fitness. Some people need to shake it up often, or else they just get bored and quit.
If you choose a gym and you are inclined towards boredom, make sure there are lots of different activities. Do they offer a range of fitness classes like Pilates, yoga, and TRX? Do they have a pool, tennis courts or cycling?
If you are working out at home, shake it up. Go for hikes or run outside in nice weather. Use videotapes of different workouts and change your soundtrack often. You can even work out in different rooms of the house.
Changing your exercise routine is not only good for you mentally, but it is good for you physically. It is healthy to work out different muscle groups and alternate between endurance, cardio, and weight training.
15. Do You Want Nutritional Advice?
Most exercise programs work best when they are supplemented by a diet. You will find many different opinions on the best diet plan for your specific goal: to lose weight, build muscle, or address specific health issues.
If you decide you would be happier at a gym, choose one with someone on staff who can help guide your nutritional regimen as well as your exercise program. Many trainers and coaches can advise on specific diets, foods to avoid, and perfect portions. Other gyms even sell nutritional supplements and other items which are better for you than snacking on junk food at home.
If you are working out at home, you can research the many resources available which advise on the best methods to achieve your nutritional goals. You might also work with a coach who is also educated on diet.
Gym or Home Workout? Either or Both May Work For You
If you are trying to decide whether the gym or home workout is right for you, you need to look at your personal preferences, goals, and priorities. But be flexible! Your life may evolve over time.
You may want to go to a gym after working out at home for a few months and losing weight. Your child will soon be old enough to want to participate in a playgroup. You may learn ways to go through your circuit at the gym quickly and efficiently in a way that works with your tight schedule.
Whatever you decide, there is always an option which will work with your specific lifestyle, family, and budget. The important thing is to just do it.
For more information on working out and living right, check out our blog.
- By Humberto Hernandez — 7 months ago
Work Harder, Get Stronger: How to Start Weightlifting
The secret to getting stronger isn’t much of a secret. It’s weightlifting. We’ll show you how to start weightlifting and begin your journey to a stronger you.
Weightlifting has been one of the most popular fitness methods, for good reason.
Weightlifting does more than bulk you up. Strength training has a myriad of benefits; you gain more strength, you burn fat, and you’re able to keep more fat off for a long time.
Here’s the catch: many newbies aren’t sure where to start. Here’s how to start weightlifting.
To PT or Not to PT
When a beginner starts their weightlifting journey, they often debate about hiring a personal trainer, or a PT.
There are many benefits of hiring a personal trainer. A trainer can identify your current fitness stance and fitness goals and can develop an effective weightlifting routine for you.
The Benefits of Hiring a Trainer
Beginners can easily get lost in the myriad of weightlifting machines, weight types, and lifting techniques. Trainers are experienced in all of these areas.
Trainers are also your best bet to ensure you lower your injury risk and are in correct form.
Personal trainers are also beneficial if you plan on competing in competitions or if you need to lose an exceptional amount of weight. Trainers can provide fitness and diet tips to get you in the best shape of your life.
Trainers also closely monitor your routine, your progress, and provide constant motivation for slackers.
When to Not Hire a Trainer
What if you have a decent amount of strength training experience but are simply altering your weightlifting regimen? You’ll still benefit from a trainer. But if you’re comfortable with lifting, you can try developing your own fitness routine.
More PT Information
If you have regular (once a week) personal training sessions on top of solo workouts for at least a year, you’ll gain enough education and comfort in your fitness routine.
While hiring a trainer is almost guaranteed to give you the results you want, by going out and conquering your fitness goals, you’ll likely still gain the results you want. So hiring a trainer is a choice that you should consider.
How Much to Lift?
The weight you lift depends on the results you want.
Contrary to popular belief, you don’t have to lift extremely heavy to increase your strength, tone your body, and even bulk up.
Weights are separated into a few categories:
- Moderately Light
- Moderately Heavy
Here’s a more detailed explanation of each weight type.
These are weights you can pick up with ease. You won’t feel any strain and can even make it throughout your full set without feeling any tension.
Differentiating between moderately light and light weights are difficult at work. With moderately light weights, you should still be able to pick up the weight with ease. But at the end of your set, you’ll feel a little bit fatigued.
When you first lift a weight at moderate strength, you can easily lift the weight but you will have to use extra effort compared to the previous two weight types. You’ll likely feel fatigued after your set, but not completely exhausted.
This is where most people train. You’re able to pick up the weight but still feel like you need to make an effort for each rep. But you’re still able to achieve correct form and have a lower injury risk.
It’s ill-advised beginners lift heavy on their own without the aid of a trainer.
You’re not able to easily lift the weight and have to use all of your strength and effort to even do a rep. You’ll find doing each rep difficult and will feel completely exhausted after your set.
Which Weights Should You Lift?
For best results, you should lift all weights. Different workouts call for different weight types. You’ll also notice certain muscles can lift heavier than other muscles.
For example, you probably notice you can lift moderately heavy when you do bicep curls. But you have to decrease your weight significantly when you lift shoulders.
That’s because most people, men and women, are used to lifting with their arms and not lifting overhead.
The Different Types of Weights
When most beginners think of weightlifting, they usually only think of dumbbells and bars. While these are crucial weight types, there are many types of weights and they all have their benefits.
Here are the most basic weight types:
- Standalone weight plate (the weights that go on machines – you can also use these alone)
Which ones should you use? You’ll have to take your fitness goals and weight preferences into consideration. But beginners should try each weight type.
If you’re working legs, deadlift with barbells. When squatting, use kettlebells or a weight plate.
Then, use dumbbells for lunges. There’s a myriad of hamstring exercises you can do on the cables. There are also many machines that increase your leg strength, such as the leg press.
After you experiment with all weight types, you can substitute certain weight types with those you prefer.
Reps and Sets
“Reps” and “sets” appeared a few times in this article. As a beginner, you may not know what this teams. When you start weightlifting, you’ll realize how often you use this information.
A rep is each time you lift a weight. Reps are often combined with something called a set. Most weightlifters do two or more sets of a specific number of reps.
For example, let’s say you do 20 reps of ab crunches. You break the 20 reps up into two sets. This means when you do ab crunches, you do two sets of 10 reps.
How Many Reps and Sets?
Now that you know what reps and sets are, you’re probably wondering how many you should do.
Well, this depends on the workout and the weight you’re lifting.
Let’s make this easy and break up the reps-weight ratio in three categories: light, moderate, and heavy lifting.
Since heavy lifting requires lots of strength, several reps aren’t required for heavy lifting. But you won’t get results with light lifting unless you increase your reps.
Here are general numbers to remember:
- Light lifting: 40-50 reps
- Moderate lifting: 20-30 reps
- Heavy lifting: 5-10 reps
You can break the rep count in as many sets as you need. Unless you’re lifting heavy, most lifters do sets of 10-15 reps.
How Reps and Weight Affect Your Results
When you start lifting and make fitness friends, you’ll hear a ton of advice. Some people will tell you to lift lighter with more reps or lift heavier with fewer reps.
The truth is, both methods are effective. But every weightlifter is different.
Lifting heavy with fewer reps forces your body to use maximum strength. This results in quicker results; your strength will increase, you’ll bulk up, and get toned quickly.
But lifting only at your maximum not only increases your injury risk, but you’ll be less flexible. If you decide to jump into maximum lifting, go back and forth between heavy lifting and using lighter weights or resistance bands.
So you may think lifting lighter weights with more reps is the solution. But this depends on the results you want. If you want leaner and toned muscles, lifting light is the way to do it. You won’t bulk up or increase your strength as quickly.
This method is more challenging for beginners than they would expect. Lifting light requires endurance – something you develop when you gain experience lifting.
It’s easy to immediately feel fatigued after the 25 rep mark, especially when you’re supposed to reach 40 or 50 reps for one exercise.
No method is better than the other. It all depends on your weightlifting goals.
Creating a Routine
Finally, it’s time to create a routine. Many weightlifters focus on one area, such as arms or abs, in one day.
It’s also important to do cardio; have a cardio day or two each week and do about 10-15 minutes of cardio after lifting to burn more calories.
And never forget to stretch! Stretching decreases your risk of injury and you’ll improve your flexibility.
First, decide what you’re training. To start, you can divide your days between upper body (arms, chest, and back), core (abs) and legs (hamstrings, glutes, and hips).
After you’re comfortable lifting, you’ll know your muscle groups and can devote days to one or two specific muscle groups.
Then, take about five minutes and stretch out those muscles.
And now you can start lifting! To start out, don’t go too intense. Take about 15 or 20 minutes to lift.
End with a little bit of cardio. Once you become more experienced, you can stop post-workout cardio or replace it with light lifting or resistance bands. The goal is to burn extra calories but cool off from the intensity of weightlifting.
Now You Know How to Start Weightlifting
Now that you know how to start weightlifting, what are you waiting for? Start picking up those weights! If you need extra help, try our 9-week challenge!