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Beginner weightlifting tips needed!
Hi all,
I've been working out consistently for a month now and would now like to incorporate more weight lifting into my routine, rather than just cardio.
As a beginner, I feel that using the weight machines would be a better start in terms of doing the right movement and so on. A more controlled situation, should I say.
However, I'm not really sure what my "plan" should be or how to make one.
My gym does offer fitness consultants but they are very pricy and I can't afford to make a fitness plan with one right now.
So I was wondering if anyone with weight lifting experience would be kind enough to tell me the kind of sets/reps I should have and what order I might want to do things in. I'm looking for an overall tone-up of my body whilst I'm losing weight and of course gaining strength.
My gym offers machines for any kind of muscle work out so there's no problem there.
Right now, on a bicep curl machine I can lift 20kgs 10 times until I feel totally exhausted if that's of any use.
Overall, I would majorly appreciate any input as to how to get this weight training thing going and the kind of routine I should have :)
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
I love weight lifting so hopefully I can help you out!!
If you are a beginner, starting on the machines is a smart move, as you said, it will help you with controlling the movement and learning. Instead of doing a set amount of reps, lift until your muscles get tired. The last 3 reps in your set should be difficult. If you can do more than 15 reps, increase your weight. Do 3-4 sets of the exercise, completing as many reps as you can until fatigue and increasing weight when you reach 15 reps. Lifting until fatigue will help increase your strength.
Since you are starting out, you could lift 3-4 days a week doing an upper body (arms, shoulders, back, chest) and lower body (legs, butt, calves) split. Just make sure you hit every body part. If you want to do abs, you can do them as much as every other day.
Cardio will burn fat while you are doing cardio, lifting weights will build lean body mass & muscle which will 1. make you stronger and 2. help you to burn more calories while at REST.
Once you become comfortable with the machines, move to the dumbbells. They are great for forcing you to control the movements.
Make sure no matter what equipment you are using that you are using proper form. Have good posture and stop if your posture gets messed up or if you start to swing your body to finish a rep. This will hinder your progress and be potentially dangerous to your body. If you start using a weight that is heavy for you, don't be afraid to ask someone to help & spot you!
www.bodybuilding.com has some great workouts, I did jamie eason's livefit during the fall and loved it. It has 3 stages and stage 1 is perfect for beginners. If you need any more help please contact me I'd be happy to help! Good luck!
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Generally four sets with 10 or 12 reps is the standard.
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