Where To Start: Weight Lifting

If you have been going to the gym for a while now or maybe you want to try something different, weight lifting is great for strength, bone density and overall muscle tone.

Not only is it super beneficial for your body but also for the mind as you release dopamine from the brain into the body.

Did you know that lifting weights uses a different body system to that of cardiovascular exercise? This system is called the anaerobic system.

How to know where to start:

  1. Start small. Don’t go lifting heavy weights without building up to it first, this will help you to avoid unnecessary injury.

  2. Focus on form. See our other WellHub article on form basics for more.

  3. Don’t be afraid to progress. Go heavier if you are finding your current weight too easy.

  4. Keep track of what you are lifting and for how many repetitions (reps). Keep a journal or diary so it is easy to take notes as you go.

  5. Aim for 10-20 reps at a low weight for weight management. 3-4 sets.

  6. If you are looking to gain muscle tone 8-10 reps. 3-4 sets 

  7. For strength training aim for 2-6 reps. 5 or more sets. 

  8. Remember to take it easy in your first few weeks of a new training regime, ensure you take plenty of rest days and train for no more than 3 days per week in terms of weight lifting.

  9. Stretch after every session for at least 10 minutes

  10. Pick between 8-10 exercises for your workout, these can be broken down into body parts. Make sure you choose at least 2 exercises for each part of the body you are trying to work.

Notes:

Check out this great article from Jen Reviews that takes you through basic exercises and lifting techniques (shown correctly!). This is a great article to get you started and heading in the right direction.

You may choose to separate out into upper, lower and a full body day or split even further into back/arms, chest/triceps/shoulders and then legs/glutes.

Lifting weights isn't for everyone, but give it a go before you completely rule it out.