Good morning, Tribe! It’s another beautiful day in the neighborhood, and I’m excited to share my quick, beginner weightlifting tips with everyone. As always, these are suggestions that you may (or may not) want to try out. Just be sure to consult your doctor first!
Tip #1: Hit the large muscle groups.
When you’re trying to get fit, it’s important to get the most bang for your buck during workouts. Depending on your goals, working small, individual muscles each day could be a good prescription for you. Most of us are looking to get a lot done in a small amount of time. To do this, you should utilize larger muscle groups. Think about it. You’ll engage more muscles and burn more calories doing a bench press versus bicep curls.
Try these exercises to engage more muscles simultaneously:
- Bench Press
- Lat Pull Down
Tip #2: Make a schedule.
You can arrange your weightlifting days however you like as long as you allow your muscles enough recovery time (covered below). Keeping a regular weightlifting schedule will help you stay on track to reach your goals. I like to write down the amount of weight I’m lifting (or planning on lifting) and number of sets/reps as well.
Tip #3: Take a Class.
Group exercise classes can help boost your confidence and motivate you to keep working out. Try a class that incorporates weights. The instructor can help you with form, and you’ll get some ideas to add in your personal workouts too! Who knows…maybe you’ll get lucky and find a new workout partner. Just have a good time and be social.
Tip #4: Rest & recover.
It’s important to recover properly after weightlifting. Your muscles will need fuel from food, hydration, and sleep! Give your muscles at least 48 hours to recover after a good weightlifting workout. If you train legs on Tuesday, wait until Thursday to train them again. Allowing your body to rest and recover will help you get stronger, reduce injury, and keep you from burning out.
Tip #5: Ask for help.
If you have access to a fitness professional, ASK FOR HELP! Weightlifting can be an amazing tool to add into your regular fitness routine, but you need to make sure you’re performing lifts correctly to protect yourself from injuries. In most cases, I’ve found that trainers are happy to answer any questions and walk you through exercises that you need help with. Just ask 🙂
I hope these quick tips help you! The most important is to have fun. If you’re enjoying your workouts, you’re more likely to stick with it. If you’ve been lifting for a while, comment below with your number one weightlifting tip for beginners!