Building and keeping good muscle mass is tough. Adults often lose muscle as they age because they were more active when younger. This links to slower metabolism and some health issues with age. Weightlifting isn’t just about losing weight. It also helps stop bone loss and grows new bones. Today we'll learn why weightlifting matters and how you can add it to your daily routine if you're a beginner.
What’s the best weight?
The weight depends on how many reps you want. You should pick a weight that makes the last rep tough. You should feel like you can’t do one more rep. So you'll need heavier weights for 6 reps than for 12 reps. Don’t lift heavier than you can handle or it might cause too much pain or injury, If you don't have a trainer, try using machines with safety features to avoid injury.
What are the best exercises for lifting weights?
The answer depends on your goal. Each body part has different exercises, how much time you have for the workout, and whether you want to train multiple muscles in a day or focus on one muscle only. The best way to get a healthy bodyis to work out all your muscles.
All muscles are split into extensors and flexors, and they work together. While some extend, others bend. Also, some muscles work together in weight training, which are:
| Muscles | Area |
| Chest muscles (Pectorals, latissimus dorsi) | Chest and back |
| Anterior deltoids - posterior deltoids (Anterior deltoids-posterior deltoids) : | Front part of the shoulder - back part of the shoulder. |
| Deltoids - trapezius muscles (Trapezius, deltoids) : | Upper back and upper shoulder. |
| Rectus abdominis - spine erectors (Abdominus rectus, spinal erectors): | Abs, lower back |
| Left and right external oblique muscles: | Right side of the abdomen, left side of the abdomen. |
| Quadriceps and hamstrings muscles: | Front and back of the thigh. |
| Tibialis anterior and gastrocnemius muscles: | Leg muscles. |
| Biceps and triceps muscles. | Upper arms, lower side of the upper arm. |
Weightlifting workout plan for beginners
Fitness Garage team brings you this workout for beginners. It only needs two days a week. Do not exceed 30 minutes per session. But there are some steps you should know before any weightlifting workout:
- Start simple in the first two weeks with one set per exercise.
- Each set has 8 to 12 reps.
- In the next two weeks, you can increase the reps to 15.
- When 15 reps get easy, you can add a second set.
Make sure to take a deep breath with each rep and exhale as you move the muscles.
First exercise: Dumbbell chest fly
How to do the exercise
- Lie on your back.
- Hold dumbbells in each hand.
- Raise your arms straight up.
- Keep your hands facing each other.
- Take a breath, lower your arms to the sides until your elbow touches the ground.
- Pause for a bit, exhale.
- Return to the starting position.
Second exercise: Dumbbell overhead triceps extension
How to do the exercise
- Stand with your feet shoulder-width apart and your back straight.
- Hold the dumbbells in each hand, with both hands extended above your arms.
- Keep your elbows next to your head.
- Lower the dumbbells backward slowly without moving your elbows.
- Raise it back up to the starting position.
Third exercise: Dumbbell shoulder press
How to do the exercise
- Sit on a chair to support your back, place your feet flat on the ground.
- Hold a dumbbell in each hand.
- Bend your arms until the weights are level with your shoulders.
- Your hands should be facing forward.
- Push the weights up until your arms are straight, pause a bit, then slowly return to the start position.
Exercise 4: Single-leg squat
How to do the exercise
- Stand with your feet shoulder-width apart and your arms out to the sides at shoulder height.
- Lift your right leg in front of you.
- Slowly sit down.
- You should stop when you feel unbalanced and start again.
- Tighten your leg and butt muscles to lift your body up.
- Finish the set and switch leg positions.
How to make weightlifting safer and more effective
Some girls stick to the same workout for a long time, but in weightlifting you need to change exercises regularly because your muscles get bored and adapt. You can change the weights, the number of sets, or add more weight. Here are some tips to help boost effectiveness:
- Never skip warming up: It’s tempting to start lifting weights right away, but a good warm-up helps you push harder during your workout.
- Speed ruins the workout: Working out fast makes it easier, but move your muscles slowly and hold still for a second during each rep.
- Don’t hold your breath: Don’t hold your breath, your body needs lots of oxygen and holding it can raise your blood pressure.
- Mix up your exercises: You should change your routine every 4 to 6 weeks or so.
You can check out subscriptions Fitness Garage for weightlifting, getting a diet plan tailored for you, a suitable workout schedule, and you can increase your metabolism and shape your body through weightlifting exercises.
