New Year, New You! Weight Lifting Tips For Beginners
It’s that time of year where men and women everywhere are turning towards fitness in attempts to improve their appearance and quality of life. Have you been thinking about beginning or trying a weight lifting routine, but are unsure about where to start? Even if it has been a long time, or you have never tried weight lifting, there is a never ending supply of resources that can help you to get started. In this blog post I will be discussing some new tips and tricks for weight lifting beginners. Here’s some great information for the New Year, New You folks, or even just a good refresher for the seasoned weight lifters.
Most of us aren’t fortunate enough to own a fully equipped workout room, so it’s very likely that you will have to obtain membership to a gym of some kind. This means that you will be sharing space with a lot of other people so to prepare you for this, it will be important to learn a few tips about gym etiquette.
- Always bring a towel with you. This is to wipe down equipment so it can be ready for whoever uses the equipment after you.
- Be sure to return any equipment you use to the state in which it was found. Re-racking your weights is top form in a gym environment.
- Don’t spend excess time resting on or around equipment. Most folks want to get in, get out and get on with their day, so keep this in mind while resting between sets. Leave cell phone conversations off of the gym floor, it’s a distraction to yourself and also those around you.
- Respect other’s personal space – I have to throw this one in here, because as a woman working out in an often male dominated environment, I sometimes feel a decrease in the respect for my personal space. It’s important to give everyone their own space while they are working out, we are all there to work on ourselves, so lets respect that.
Mistakes To Avoid
Now that you know what some of the most important etiquette rules are, it’s time to focus on safety.
If you aren’t careful, poor lifting technique can cause serious injury. When lifting avoid swinging or throwing the weights around. This can put a strain on joints that culminate in injury. Don’t go through reps too quickly. Going too fast can reduce the effectiveness of a lift. Most of the benefit comes from engaging the muscle groups in a slow and controlled manner, remember- form over everything.
Start Slow & Lift Controlled
Also make sure that you start slow and easy with any new weight lifting regimen. It is easy to go straight to 50 reps like your gym neighbor is doing, but are you sure you can handle this much on your first day? There is nothing wrong with starting at 10 reps using low weights, then gradually increasing it as you go along. This helps to avoid injury and burnout, as well as crippling yourself right off the hop. It may be a New Year, New You but you don’t want to push yourself too hard right away, or you won’t want to go back.
Supplementation Tips & Tricks
The right supplements can be extremely helpful in reaching your fitness goals. I have tried them all (honestly, if there ever was a supplement connoisseur, it would be me), and some of the best come from Rock Solid Nutrition. You can learn about and shop all of my favourites HERE. I would suggest starting with a good fat burner- High Metabolism stacked with a natural testosterone booster- Strength Test. You can take these two together prior to heading to the gym, then when you are there, have a scoop of Pre-Pump and EAA Pump mixed into your shaker and drink this while you train. Post workout I recommend a scoop of Protein Powder mixed with coconut water, ice and 1 banana, this is my go to for post workout recovery! **For a limited time you can get free shipping and some incredible New Year, New You deals- check out the link above for this!
Happy New Year & Happy Lifting!
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