Lifting weights is one of those exercises that not only effectively increases muscle mass, but also trains fitness, reduces body fat and burns fat more efficiently. Interestingly, this exercise can not only be done at the gym. Lifting weights can also be done at home, with the help of dumbbells, barbells, resistance bands or no weights at all.

If you are a beginner who wants to enjoy the benefits of weightlifting, check out the weightlifting tips for beginners in this article.

Preparation Before Starting to Lift Weights

Discuss with your doctor about your health condition

The first step for beginners is to consult a doctor before starting to exercise, especially if you have certain health conditions or a history of previous injuries.

Your doctor can help assess your overall health condition, including your ability to undergo weight training. Based on the health evaluation, your doctor can also recommend an exercise program based on your condition and health goals.

Find a personal trainer

For beginners, it's best to seek the help of a certified personal trainer before starting weightlifting. A personal trainer can help teach you proper technique, avoid injury and maximize your results.

The trainer can also design a workout program according to your sporting goals. Their presence helps you stay consistent in your training program. And if you need to change your training, they can create a new program to help you achieve your goals.

Prepare for equipment needs

You don't always need weights for muscle strength training. You can utilize body weight instead of equipment by performing certain movements such as push-ups, lunges, squats, and so on.

However, if you are more comfortable using weights, then you can buy dumbbells, kettlebells, or resistance bands that can be used at home. According to research, resistance bands are also quite safe and effective as weight lifting exercises because they are easy to store and have a variety of weight options.

Weight Lifting Steps for Beginners

Warm Up

Just like any other exercise, you need to warm up before your weight lifting workout for at least 5-10 minutes before the main workout. Warming up can start with aerobic activities such as jogging or cycling which will immediately increase blood flow to the muscles and make the body more ready for exercise.

Light weights

For beginners, start with lighter weights with 1-2 sets and 10-15 reps. In the following week, you can increase the number of sets to 3 and so on

There is no need to rush to increase the duration of the exercise and the weight so as not to cause injuries that can be dangerous.

Rest time

Remember, everyone is different and each person's body responds to exercises in a different way. Listen to your body, if you feel exhausted or experience excessive pain. Give it time to recover before resuming the exercise, at least 60 seconds on each set of the exercise.

Limit the duration of the workout

You don't have to spend a long time lifting weights just to get results. Each training session should be limited to no more than 45 minutes. Long training sessions increase the risk of burn out and muscle fatigue.

Cooling down

Cooling down after every workout to improve flexibility, reduce muscle tension and reduce the risk of injury. Then, allow 1-2 days of rest between each workout.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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