Weight training guide for beginners & bull; hello healthy

When you walk into the weight training room, you may be faced with a lot of questions such as, "How much weight should I lift?"; "How many repetitions do I have to do?"; "Is my position correct?" and others. As a beginner, it is very important to find out more before starting practice. Remember that mastering the exercises properly is key, regardless of how heavy or light you lift weights.

Some weightlifting etiquette for beginners

Here are the rules you should follow when doing weight lifting:

To get started, always carry a towel and wipe down any machines, benches, and utensils you use.
Make sure to reset all weight on the machine and replace any dumbbells or barbells used.
Do not rest for long periods on the machine, because someone may be waiting for you to take turns. Or you can ask them to help each other. A lot of people will be willing if you ask nicely.
Leave your cell phone in your locker or car. Nothing is more distracting than hearing someone else's talk.

Common mistakes to avoid

There are some common mistakes that beginners make when training with weights, as below:

Using too much weights, and also doing it too early. This will allow your body to support something greater than your body's strength capacity. If you hold a weight that is heavier than you can afford, the potential for injury increases, which can reduce the effectiveness of the targeted muscle groups.
Do not use weights that are heavy enough. This will have no effect on your muscles. Therefore, do it at the proper weight, and if you can hold on to 30 reps, then you can increase the weight by 5%.
Move too fast. This will not bring you any benefit. A good way to lift weights is to lift them slowly and with control. That way, the risk of trauma to the muscle tissue is reduced. Remember that the strength of the joints is the same as the strength of the muscles that cross them, if you have never lifted or haven't lifted any weight for a long time, then you should really pay attention to your joints.
Not getting enough rest or too long. This can be your workout killer. A good time to rest is between 30-90 seconds.

Weightlifting guide for beginners

These workouts are designed for full body health and wellness, whether for adult individuals who have never lifted weights before, or who are highly experienced at it. You may note that the majority of weight training for beginners is machine-based. If you use free weights right away, such as dumbbells and barbells, then you will feel pressure on your joints, lack the balance of the core that supports your entire body, and you are more likely to get hurt the first time you try them.

Do the exercises at least twice per week, as significant strength and fitness can be gained with only two exercises per week.
Take a day off from weight training.
For health, at least do 8-12 reps until you are tired. This means that the load is heavy enough to tire the muscles in 8-12 reps.
For fitness, do two sets of 8-12 reps until exhaustion. You can rest for 30-90 seconds before doing the second set.
You should take 4-5 seconds to complete a repetition through a complete series of movements done in a slow, controlled manner.
Rest for at least a minimum of 30 seconds and a maximum of 90 seconds between sets, and 1-2 minutes between exercises.

Once you've mastered weight lifting for beginners, your progress will depend on your goals. Maybe you have a muscle imbalance problem, so you do exercises to correct it and support your weak spots. Don't forget to add weight when you are getting used to this exercise for beginners. As long as your training structure continues to change over the course of 6-8 weeks, then you should make progress.