How many of us grew up watching the cartoon Popeye and thought that eating spinach was the shortcut to big and strong muscles?
Clearly, it takes more than just vegetables to grow muscles.
Muscles can only grow when we use them and train them to hold different weight capacities.
That said, learning to lift weights is not an exclusive activity for muscle man wannabes, but it is a universal fitness activity that can be done by both male and female.
Anyone and everyone can master weightlifting.
In this article, we will look at 5 simple tips for lifting weights as a beginner.
Tip 1: Have A Clear & Feasible Goal On What You Want To Achieve
American author and coach, Tony Robbins once said, "Setting goals is the first step in turning the invisible to the visible."
When it comes to lifting weights for the first time, it's important to set a goal that is specific, measurable, achievable, relevant and time-bound (SMART) regardless of your age and gender.
You need to ask yourself if you are aiming to have toned muscles while losing weight, or if you want to increase your muscle size and overall strength. That's because different end goals require different types of exercise regimens (using different weightlifting equipment), different training intensities and timelines. Furthermore, it helps you stay focused as you progress from different training levels too.
Here's an example of how to set a SMART goal to strengthen your bicep muscles:
- Specific — Gradually increase the weight when you're doing dumbbell bicep curls
- Measurable — Start from 3kg (beginners) and increase to 8kg
- Achievable — Adjust the pace of training according to your strength (be objective and flexible)
- Relevant — To build strong bicep muscles and muscle endurance
- Time-bound — Achieve this goal in 3 months (weekly basis)
Learn more about the overview of weightlifting as a beginner.
Photo by John Arano on Unsplash
Tip 2: Learn The Basic Techniques & Lifting Postures With An Experienced Tutor
Once you are done with the first step, it's time to master the basics of lifting weights, whether it's in terms of using the right training equipment or the right postures.
Don't worry, you don't have to do it all alone. With the right guidance and supervision, you can maximize the effectiveness of your training sessions.
At Superprof, you can find a reliable and experienced tutor according to your preferences in terms of your physical location, learning mode and hourly rates.
Depending on your training needs, our Superprof tutors have extensive teaching backgrounds and various training certifications to teach you the proper techniques to lift weights as an absolute beginner.
Whether it's the right warming-up techniques, bench press, lunge, overhead press, deadlift, barbell row, leg curls, or upright row, we've got you covered.
We understand that while there are many resources these days to learn the basics of lifting weights on your own, we highly recommend you to learn with an experienced tutor for two main reasons:
- To prevent any injuries as you try out different techniques and postures
- To receive immediate feedback and improve if you have any mistakes at the beginning
Having said that, it's relatively easy and convenient to find a private tutor to cater to your weightlifting training sessions with Superprof.
First, head to the Superprof Malaysia homepage and indicate what you want to learn and your current physical location (such as Kuala Lumpur, Johor Bahru). Next, you can refine your search as you filter through your learning level, and preferred hourly rates (for example, RM70 an hour).
From there, you can access a wide selection of tutors' profiles that offer weightlifting lessons around your preferred location and hourly rates. It's more time-effective because there's no need to go back and forth to confirm these details — you can proceed to contact your desired tutor via the messaging features to start arranging for your first lesson.
Don't forget to check out these amazing benefits of learning weightlifting.
Tip 3: Build Your Confidence By Starting Light and Easy Repeatedly
The key to starting something/to make it an enjoyable habit is to make it easy to start, and easy to sustain.
For the earlier sessions, always start with lighter weights and time yourself as you go through a basic set. Do this slowly until you feel more confident with the pace.
The greatest priority right now is how well you are applying the right techniques instead of how much weight you are lifting. For instance, how you hold/handle the equipment and how you maintain the right form for your upper body or lower body.
If you immediately try to lift an 8kg weight for the first session (when you clearly struggle with it), you might end up feeling disappointed when you don't get to finish the sets and you could even strain your muscles in the long run.
It's important to set this weight at the very beginning of a new training regime so that you remain consistent throughout the session — to allow your body and muscles to get used to the tension difference progressively. Make sure your training session is not longer than 45 minutes with sufficient breaks in between to avoid muscle fatigue.
From there, you can slowly increase the weight that you plan to lift and repeat this routine until you achieve the desired lifting weight goal that you set earlier. Set aside a day or two in between your training sessions to allow your muscles to rest and recover too.
Before you go into weightlifting, make sure you are well-versed in all the essential weightlifting equipment.
Tip 4: Explore Different Training Sets Gradually For Comprehensive Workout
Nothing is more satisfying than a going through solid full-body workout routine.
The best way to do this is to pair the different types of muscles that you plan to work out with different forms of effective exercises.
Arms
To strengthen your biceps, you can do the bicep curls using different weights of dumbbells and barbells. On the other hand, to develop a stronger tricep muscle, you can include tricep extensions in your training routine. Make sure you do the same for both arms to achieve balanced muscle strength and size.
Suggested training set for "arm day"--> Bicep curls and tricep extensions ( 2 to 3 sets, repeat 10 times)
Core
Some of the exercises that you can do to strengthen your abdominal muscles include planks, leg raises and Russian Twists with a dumbbell.
Suggested training set for core muscles --> Plank (3 sets for 45 to 60 seconds) and leg raises (2 to 3 sets, repeat 12 times)
Legs
Some of the leg muscles include the quadriceps, hamstrings, and calves. What you can do is start with squats, lunges with dumbbells/barbells and deadlifts and rotate these exercises in different sets and repetitions.
Remember to start small and slowly increase the intensity according to your muscle capacity.
Chest
One of the most common ways to strengthen your chest muscles (pectoral muscles) is to attempt the bench press exercise.
If you are just beginning, you can just do it as you lie down while lifting dumbbells first before you proceed to the barbell equipment where you slowly increase the weight.
Back and shoulders
Think of this as training to strengthen your upper body. You can start with different pull-ups by hanging on to a bar by pushing your body (especially your chin) to be above the bar.
Another exercise that you can do is dumbbell rows. You can rotate between two arms while supporting your non-active arm on a bench as you lift the dumbbell.
Important tip: Make sure your arms and legs are positioned in the right form so that you have a good balance — especially knee support.
Remember to look through the different rules and weight classes for competitive weightlifting if you plan to take this sport to the next level.
As you note this down, you can assign different muscle training for different days or even combine two types of muscle training in a day. For instance, Monday is your chest and leg training day where you will do a set of bench press exercises and lunges with dumbbells. And then another two sets for different muscles on Wednesdays and Fridays.
Always base the training routine on your fitness level. You can discuss this with your Superproff tutor or personal trainer for a personalised weightlifting routine.
Tip 5: Stay Consistent and Track Your Progress
While it's important to aim for accuracy, nothing beats consistency when it comes to seeing solid results for your muscle strength and improved fitness level.
There might come a time when you experience a plateau moment. You feel as if you are tucked at a stage after some progress. It's important to keep track of how much you have improved and reflect on ways to improve your training regime.
That's why we highly recommend you always time yourself and write down your training details from the very start. For instance, you might notice that certain exercises might be easier or more difficult when you look at the time record or the number of sets that you have completed.
Photo by Glenn Carstens-Peters on Unsplash
Sometimes, this simply means you might need a change of training intensity or a different fitness goal as you progress. Every body and every muscle is different, some may adapt faster, some a bit slower but eventually it will happen.
While it can feel very disappointing if you don't achieve your goal on the first try, it's important to remind yourself of your "WHY". Make it a habit to hit the gym or do some home workouts even if you don't see the results right away. With perseverance and self-discipline, you will see the fruits of your labour.
There you have it. 5 tips to start lifting weights. We hope this article will inspire you to come out of your comfort zone and give this activity a try.
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