A Beginners Guide to Weight Training
If you have just joined the world of weight training and find yourself a little lost, then, pay attention to this article. First, it should be made clear that this is a sport, although it does have a certain psychological connotation. That's because when one starts seeing results they may develop certain behaviors that could be described as "obsessive".
In this sport, you will need to perform the first steps correctly to get the maximum benefits.
How to do weight training and why?
Deciding to start exercising will possibly be one of the best decisions you make in your life. It will help you:
To acquire good physical condition,
Improve your aesthetic appearance,
You will maintain good health and quality of life
The Benefits of Weight Training
Whatever your reason for joining, you should know the benefits. Not only for aesthetic purposes but for many other important points related to your health, both physiologically and emotionally. Below I will list the most important benefits:
Combats anxiety and stress
All physical training is a form of escape from daily stresses and weight training is no exception. Training with weights is a great way to relieve tension. One of the neurotransmitters related to exercise is noradrenaline, which helps our brain to destress.
Improves the quality of sleep
Exercising with weights improves sleep quality. Studies have shown that people who use weights for training sleep better than people who don’t exercise. This is excellent news for those who want to prevent a sleep disorder.
Helps to lose weight
Weight loss should not be associated with aerobic exercise alone. This idea is widespread, but scientific evidence shows that exercising with weights causes periods of high intensity of training which greatly helps to burn fat.
Improves cardiovascular health
Combining aerobic exercise with anaerobic exercise is the best option. This would, for example, involve going for a run a few days a week and doing weights for the others. Although the two types of exercises are excellent options to improve our cardiovascular health, experts advocate combining them.
Prolongs your life
Training in itself protects against diseases of all kinds and can lengthen your life. But, working with weights is something special as it allows parts of your body such as your heart to work more efficiently.
What is the goal of weight training for beginners?
When we work out we need to keep in mind our fitness level and physical condition. Four possible objectives can therefore be identified:
Muscle Endurance
That is to say, to increase the Strength-Resistance, which is to be able to endure an exercise for longer with the same submaximal effort.
Hypertrophy
What is colloquially known as Muscle Volume, means getting greater muscle tone and increasing lean mass.
Muscle Strength
This may be used instead of the more common term 'being stronger', which means, being able to move heavier loads each time. It is not the main objective for beginners but it is nevertheless very much an important objective.
Potency
This term is of most importance to advanced users or athletes, who want to perform certain exercises and movements with adequate loads that allow them to enhance their performance.
Weight training guide to avoiding mistakes
Initiating a new activity at any stage of life requires a lot of learning. If you see machines, bars, and discs, and you have never used them you may feel intimidated. Below I will explain how you can confidently start your weight training journey.
Personal Trainer
One of the most problematic points is knowing how to train (how to perform and execute the exercises correctly). Someone, such as the person in charge of the sports center should teach you, correct you or at least supervise you.
Prior assessment of the state of health
Before starting to lift weights, it is necessary to know if your participation is viable. This is something that 99% of people overlook, and since day one are thrown “into the arena”.
Designing the Planning
If you understand and are willing to do all of the above tips, it is time to start on your weight training guide. But first, you must establish your plan, also known as your first routine.
Basic Tips for a Beginner
There are some basic tips I recommend to all beginners to this type of training:
Training Frequency
This is the number of sessions you have in one week. It is difficult to specify an exact or optimal number since this is linked to the condition of the person and their fitness level (which we assume to be low). A frequency of 2-3 times a week is recommended, always prioritizing recovery.
Exercise Selection
There are countless exercises you can perform. In the beginning focus only on those that exercise many muscle groups at once. You should opt for the trunk exercises due to their effectiveness, and the results they produce.
They are also known as Multiarticular Exercises and they activate and recruit the most muscle mass. These types of exercises include squats, deadweight lifts, and bench presses. Adding Auxiliary or Monoarticular Exercises will be less of a priority to you at the start, but of course, you should consider adding them to your training program over time.
After weight training, it is important to drink enough water and eat the right foods to recover the nutrients you lost. It is best to opt for a balanced snack that contains protein and carbohydrates
I hope you liked my weight training guide for beginners. Don’t hesitate to contact me for more tips and advice via my contact page.
