Peter Wachira

10 Strength Training Tips That You Need Trying to lose weight, gain muscle, and keep off weight can be a challenging task. A weight-lifting routine can be intimidating to most people, especially when they watch complicated Instagram exercises. However, a strength training program is beneficial as it includes many exercises that simulate movements in our daily activities and heavy lifting moves. The weight training exercise program you adopt will require you to eat a healthy diet for more muscle fibers, train several times a week, and follow appropriate physical activity guidelines. Weight training is a perfect way for your body to maintain good form and health for a long time. When you want to lose a few extra pounds and keep your body in good shape, lifting weights, doing pushups, and doing other exercises will help you. You will get stronger and perform everyday tasks such as loading luggage into the trunk, lifting a toddler, or easily carrying groceries upstairs. Here are some weight training tips to help you achieve your goal capably. 1.      Start with a Warm-Up A proper warm-up is necessary before the beginning of any rigorous workout. When you begin foam rolling your muscles, it loosens up the tension, thus improving movement. Preparing your muscle groups with a good warm-up session enhances the range of motion in the next workout. 2.      Include Compound Exercises Compound exercises such as bent over row, clean and press, bench press, and press -ps target more than single muscle groups. These are good exercises for beginners, making the workouts more time efficient. They shorten your workout while allowing your body to adjust to strenuous weight training. It will enable you to extend your muscle fibers and attain better results fully. The warm-up will allow you to exert yourself harder and avoid injury. 3.      Use Your Body Weight The use of resistance to make major muscles work is what weight training for muscle building or weight loss is all about. You can opt to use your body weight as you don't necessarily have to use weight training equipment or weights right away. Bodyweight workouts are effective strength-building, and many personal trainers use them. Even simple exercises like pushups without weight and squats are pretty effective. Starting with bodyweight exercises is usually the best before using a dumbbell, barbell, slider disk, resistance band, medicine ball exercises, weight machines, and kettlebells. 4.      Begin with Barbells Barbells are the best to begin your exercises as a beginner before progressing to other heavier weights. Your trainer will show you the proper technique for deadlift, squat, shoulder press, and bench press while performing chin-up and row moves. Barbells let you lift a significant amount of weight which is good since lifting heavy is the initial step towards getting more muscular. Once you finish the heaviest strength exercises, you can proceed to dumbbell and bodyweight training. 5.      Alternate Muscle Mass Groups Reduce your time between sets by doing alternate major muscle group exercises. This way, you will maximize your gym time. When working on the arms while you switch arms, you can alternate dips with bicep curls so that when you are working on your triceps extensions, your curls can rest and vice versa. 6.      Combine Full Body Exercises At the same time, your trainer will advise you as a beginner to adopt a full body workout 3-4 times a week. This routine is because splitting up body parts according to days, such as a leg day or chest day, is counterproductive. Combine one lower-body exercise with an upper-body exercise since full workouts benefit you in burning maximum calories, bone density, and having stronger muscles. Rest one part of the body while you perform a particular exercise on the other so that the upper or lower parts of the body get adequate time to recover. Trainers will also advise you to balance pulling and pushing movements, such as doing pushups and squats together. 7.      Start With 2-3 Days Per Week It is a good idea to start with two days during the first two weeks so your body can get used to it gradually. After that, you can increase the days to 3 since you cannot exercise correctly every day without fatigue. Although it is wise that one should train five days a week to reap more weight training benefits, it might strain a beginner's body. According to expert trainers, one can start with sessions that last 20 minutes and then add 10 minutes progressively until one reaches the highest potential. You could also do light aerobic activity for about 75-150 minutes per week. 8.      Exercise In Repetitions (Reps) And Sets If you are doing pushups followed by squats, perform 15 of them and then do 15 squats. Give yourself a 30-45 seconds rest before you start again. Perform the combination of pushups and squats three times, then take a little breather before going to the next exercise, such as lateral pull-downs and walking lunges. Perform at least eight reps or more according to your ability, but you should try to push yourself to the limit. Once you get into the groove of weight training, you can implement moves to achieve various goals. 9.      Know The Right Weight To Lift It would be best if you tried out various weights to know how much weight you are supposed to lift. It would help if you determined precisely how much weight you should lift in each given set of exercises to avoid straining or even hurting yourself. Logically, you had better make workout mistakes in strength training with lighter weights than heavy ones. Your trainer will advise you to gradually add weight to the dumbells when performing bicep curls to achieve the best results. Your arms will be fatigued by the time you start the last set. 10.   Record the progress of your weight training Always keep personal records of your sessions to help you see your progress. It will let you know the weights you were lifting in the last session. Following your progress and seeing the gains you have achieved is motivating. Get strength training exercises in Manhattan, New York If you are looking for optimum physical results in less weight and muscle gains in Manhattan, New York, then Jamie Song is your best trainer. As a certified personal trainer, she will provide a full range of creative workout ideas and insights into resistance training. She will take you through rigorous sessions to help you achieve your goal efficiently. Strength training with Song will enable you to achieve optimum health, body awareness, endurance, and overall strength gains. Visit https://jamiesongnyc.com/contact today for further information!