What are some weightlifting tips to help you succeed? Weight training is a healthy way to decrease body fat while increasing power and endurance. Unfortunately, 60% of US adults do not engage in strength training exercises.
One of the biggest reasons people are apprehensive to begin lifting is due to inexperience. However, weightlifting classes review optimal strength exercises and help people feel confident enough to hit the gym independently.
If you’re starting a new weightlifting class, we’ve got a few tips you’ll want to check out. But first, explore some basic weightlifting standards to ensure your workout goes smoothly.
Ease into your workout with this weightlifting tip
Warm your muscles up with cardio before jumping into your weight training class. The combination of running and strength training improves endurance and power while reducing your risk of injury.
Get your heart rate up with a brisk walk, light jog, jumping jacks, or stationary cycling. Then, ignite your legs with high-knee runs, squat jumps, or lunges.
Try different options
Dumbbells are a good start, but they aren’t the only option. You can build muscle using other equipment, such as:
- Body bars
- Exercise bars
- Medicine balls
- Smith machines
Determine an optimal lifting weight
Get the most out of your weightlifting class by training with an appropriate level of weight.
To determine an appropriate lifting weight, do some experimenting. It’s always safer to lift on the light side than train with a weight that is too heavy.
When lifting, proper technique is critical. If you’re swinging your body, the weight is too heavy. Many people want to know how to start weightlifting without hurting themselves.
Pick a weight that you can comfortably complete ten reps with. By the end of the set, you should feel moderately fatigued. Reduce your weight if you find yourself holding your breath, shaking, or swaying throughout the workout.
Focus on isolation
It’s common for people to have a strong side. However, muscle imbalances can be dangerous. Some muscle groups may work harder to overcompensate, leading to pain and injuries.
Incorporate isolation training into your weightlifting classes. This will ensure both sides are worked equally.
Try some tricep kickbacks and bicep curls, but focus on one arm at a time. Work in some single-leg squats and lunges. Work on each side of your obliques to ensure a stable and robust core.
Hydrate, hydrate, hydrate
It’s imperative to hydrate before, during, and after your weightlifting class. Studies show dehydration can decrease strength by 2%, power by 3%, and high-intensity endurance by 10%.
If you’re not hydrated and try to lift, water gets pushed out of your muscles instead of forced into them. As cells lose water, they cannot produce new muscle proteins. As a result, inadequate hydration leads to slow muscle recovery and hinders muscle gains.
Always carry a water bottle to remind yourself to stay hydrated. Stay away from salty food, which absorbs water. Instead, add water-based foods to your diet, like avocados, watermelon, spinach, and blueberries.
The Last Word on the Weightlifting Tips to Help You Succeed.
So, now that you’re feeling prepared, are you ready to hit up some weightlifting classes? As long as you remember these tips, your strength training will surely be a success.
If you’re looking for more fitness hacks, browse our website. We generate expert-level articles designed for weightlifters of all levels.