7 Weight Training Tips and Exercise For Beginners

Weight training is an excellent exercise to build muscle and burn fat. In general, weight training is divided into 2, weight training using internal weights and external weights. 

weight training from within such as push ups, sit ups and others.external weight training is like wearing a barbell, dumbbells and many others.

Weight training is an organized exercise in which muscles of the body are forced to contract under tension using weights, body weight or other devices in order to stimulate growth, strength, power, and endurance. Weight training is also called "resistance training" and "strength training."

The basis of weight training success is a combination of factors sometimes called FITT.

• Frequency of training — How often
• Intensity of training — How hard
• Time spent — Session time
• Type of exercise — Which exercises

No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train. And it doesn't have to take hours at the gym to see results. 

We’ll teach you the basics of strength training in the comfort of your own home. It’ll take only 5 exercise to complete a full-body strength-building workout. Grab a towel and get ready to feel strong.

Ultimately, you’ll complete the whole workout, having completed nine workout to burn your fat. Do this workout three to four times a week for maximum benefits.

7 Tips For Weight Training Beginners

1. STAY HYDRATED: Muscle is 75% water. So weigh yourself on a digital scale before and after your workout. Then drink the difference in ounces of water.

2. BRING TWO TOWELS TO THE GYM: One for your post- workout shower, one for sweat-soaked equipment. (Always wipe your filthy slime off the bench between sets.)

3. BE PREPARED TO SPOT: As a beginner, ask the person exactly what you should do.

4. EMBRACE THE DUMBBELL: You won’t need a spotter, you’ll rarely have to wait for a pair, and they’ll work your muscles harder than machines.

5. CONTROL THE WEIGHT: As a beginner, never use a weight that’s so heavy that you need momentum to lift it. A simple gauge: You should be able to pause for at least one second before lifting a weight. It can be tempting to pick up the biggest dumbbell imagineable so you, y’know, look tough—but in reality, you could be doing much better.

6. START SLOW: Making minor amendments to your daily routine will help you cultivate positive habits. If you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting.

7. STAND UP STRAIGHT: Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.

Now that you’re ready to exude proper gym etiquette, it’s time to consider what training program you’ll use. If you can only commit two days a week to the gym, that’s OK. Try these workouts.

7 Weight Training Exercise For Beginners 

1. squat

You squat every time you sit or stand, but don’t take this exercise for granted. It works your legs and your glutes, the most powerful muscle group in the body.

Be careful: Done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out, like you are about to sit on a chair. 

Use the muscles in your hips and thighs to push yourself up; don’t press your knees forward as you move. If you’re doing it correctly, your knees will move only during the first half of the squat; your hips will finish the movement.

Challenge yourself: You can add some plyometric motion to a squat by jumping from the lowest position back into your starting stance.

2. Push-Up

There’s a reason push-ups are a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest.

Modify it: If standard push-ups are too challenging, try them with your knees on the floor. That will reduce the amount of weight you need to lift.

Challenge yourself: If basic push-ups are too easy, place your feet on a step or block to increase the intensity.

3. Mountain Climbers

This exercise mimics the motion climbers make as they climb steep peaks, except it’s done on the soft, flat surface of your floor. Mountain climbers are total body workouts, building strength in your core, back, arms and legs — not to mention your heart.

Modify it: If this exercise puts too much strain on your wrists, try elevating your upper body by placing your hands on a step to reduce the weight being placed on your arms. 

4. Plank

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Plank tones your abs and builds strength in your upper body. 

Additionally, planks strengthen both the abdominal and low back muscles simultaneously and can have a beneficial effect for people with low back pain.

Be careful: Plank pose can be hard on your wrists, which is why we suggest doing a plank on your forearm.

Modify it: Place your knees on the floor as you do plank to reduce the weight resting on your forearms.

5. Leg Raises

Build your core strength without getting off the floor. The legs down exercise is great for lower back pain, but be sure move your legs in a controlled manner throughout the exercise.

Be careful: As you raise your legs, press your lower back into the floor and engage your ab muscles. This will ensure that your core is doing most of the work, not your hips.

source: mensjournal.com, nytimes.com

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