Weight training is not only a good way to build up strength, but it can also help you avoid injuries when participating in other activities like running, cycling, and hiking. To get good results, you need to train properly and without over-doing it. Here are four tips to help beginner weight lifters get results and avoid injuries.
1. Set a schedule.
Weight training is not something you can be haphazard about. When you first start, make a schedule for yourself so you don't accidentally end up skipping a body part or overtraining a certain body part. A good guideline is to work out each muscle group one to two times per week. So, for example, you could have a schedule where you do legs and back on Tuesdays and Thursdays, arms and chests on Mondays and Wednesdays, and abs on Saturdays.
2. Work both sides evenly.
You don't want to end up with a really strong left arm and a weak right arm! Not only may this result in you looking unbalanced, but it can also lead to injuries as you favor one side of your body when walking and otherwise participating in physical activity. If you do ten reps of an exercise on the left, always do the same on the right.
3. Keep a steady tempo.
Sometimes, you will see people lifting weights rather quickly, taking less than a second per repetition. The problem with this strategy is that you build momentum—you're not actually putting the full strain on your muscle with each lift. You'll get better results if you lift slowly and with an even tempo. If you cannot maintain the same tempo through an entire set, this is a sign you are lifting too heavy or trying to do too many repetitions.
4. Rest when you are overly sore.
It's normal to be a bit sore after a hard workout. If you are mildly sore, it is completely okay to keep working out through the soreness. However, you should not work out if you are very sore and in actual pain. Pushing yourself through this pain may result in a serious injury. Do not feel guilty for taking an extra rest day now and then. You make gains when your body rebuilds itself on rest days!
Follow the tips above, and you will have an easier time getting into weight lifting and achieving the results you desire. To learn more, contact a company like California Family Fitness.Share