Wanting to start weight training and not sure how to begin?
Recently decided to get fit?
Want to take up a new gym program, but don’t know where to start?
Almost everyone has been in this position at least once before; you’re new at the gym, and you don’t know where to go, what to lift or how to use the machines.
Strength Training Provides Remarkable Results
This is especially for those who have tried and failed at fad diets and cardio training.
Consistent training at least 3 times a week provides great benefits to the body and mind. Tabban prefers 4 days of weight training per week for the most balanced SHAPE Body workout.
We are going to tell you the basic guidelines and rules for starting out in a new gym/weight training program; Whether you’re looking to use weights for strength, weight loss, lean muscle gain, or just overall fitness, this post can help you take the right steps towards your health and fitness goals.
A Few Rules Around Lifting Weights at a Gym
- Know the best form to maintain for the exercise you’re performing.
- Always bring a towel and be sure to wipe off any machines, benches and equipment you use.
- Be sure to re-rack all the weight in the correct areas and put all the dumbbells or barbells back in the right place.
Common Things To Avoid
- Don’t use too much weight, too soon. If you’re just starting a weight training program, start slow and build momentum throughout the weeks. Always start lower than your expected ability and work your way up for the first week of training. If your form suffers while you’re still learning all the exercises, you could get stuck with a bad habit. If you are swinging weights or using momentum to help you lift, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
- Not using enough weight. Be sure to play it safe, BUT if you can do 30 reps with a certain weight, it is most likely time to increase it.
- Don’t move through repetitions quickly or go too fast. Just because you’re doing the repetitions quickly, doesn’t mean that you’ve mastered that weight, it simply means that you are not lifting the weight properly and should slow right down. There is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner include more total muscle tension and force produced.
- Don’t forget to rest. The recommended rest period between sets of exercises is between 30-90 seconds, you will find out which is right for you through trial and error. Be sure not to rest too long or too little as it can really impact workouts.
Strength Training Tips
A few tips to make your new training program work for you more effectively:
- Stay hydrated! Be sure to drink at least the minimum 8-10 glasses of water each and every day; dehydration can make you weak, and sick. Drink a lot of water during your workout as well.
- Eat a small, balanced meal with equal portions of lean protein and complex carbohydrate ( like oats or rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.
- If you are performing cardio for weight loss, ensure you do so after you train with weights, not before; or at separate times of the day all together.
- If you looking to drop weight or lose fat, a great way of tracking the progress is to take pictures. Keep track of weight loss or gain progress, and measurements of all your body parts.
If you’re interested in starting a strength training program, Tabban has world class Personal Trainers in Richmond.