Weightlifting isn’t just to build bulging muscles. It can help you lose weight as you achieve a lean, toned appearance. When beginners start, trainers will ask for their goals. Some people want to build muscles, while others want to build strength. Adjusting your style to your goal isn’t necessary when you first start since you’ll do both, but as you get fitter, it’s important to differentiate. You don’t have to lift heavy weights to get results, you do have to be consistent.
Focus on form.
Using the correct form is vital. There are dumbbells, kettlebells, weight machines, and barbells. All of them provide the same thing. A heavy object you lift to stress your muscles and make them bigger and stronger. Dumbbells are probably the easiest to learn to use. They don’t require a spotter like barbells do. If you have a trainer, the trainer will show you how to lift and watch to ensure you do it correctly. When lifting at home, use a full-length mirror to ensure each move is correct. Executing a lift improperly can cause injury or diminish results.
Don’t do strength training two days in a row.
When you’re building muscles, whether it’s for strength or size, the strain you put on your muscles causes micro tears. When those tears heal, the scar tissue makes the muscles stronger and bigger. You need 48 to 72 hours for muscle healing to take place. If you don’t give them time, it tears down the muscle tissue and causes your muscles to weaken. You can still do weight training every day if you work different muscle groups, such as working one set of muscles one day and resting them on the next as you work a different group.
Work toward your goal.
If you want to build strength, lift as heavy as possible until you reach failure. If lifting for bulk, use lighter weights and lift toward failure. That doesn’t mean you start with the heaviest weights or work toward failure initially. Lift lighter and focus on form without pushing yourself so hard it affects your form. People just starting with a barbell may only lift the bar without added weight until they have the perfect form.
- If you want to build muscles, supply your body with the building blocks. You need approximately 25-30% of your calories from protein. If you’re trying to lose weight at the same time, don’t cut calories too drastically.
- Having a pre-workout snack that’s protein and carbs and one following your workout that’s similar can help boost recovery and improve muscle-building efforts. Pre-workout snacks can also boost your exercise session.
- Get adequate sleep. Your body heals when you sleep, your body heals. That includes those micro-tears in the muscle tissue. Lack of sleep can also affect the effort you put into your weightlifting session.
- Be consistent. It’s the key to success. Always do warm-up and cool-down exercises when working out. Including flexibility training in your program is also vital. Warming up and flexibility exercises help prevent injury.
For more information, contact us today at Next Level Fitness