Getting started on resistance training is a challenging mission. Resistance training is the type of training that provokes your muscles to work against heavy, substantial counterforce.
Resistance training includes weightlifting, bodyweight exercises, and movement in water.
Before beginning your training, it is important to understand how do to it properly so to avoid injuries and to get the best results possible. Without further ado, let’s get started on ten resistance training tips for beginners.
1. Warm up
Before beginning your training, it is important to warm-up to prepare your body for exercising. Skipping this step is not a good idea, especially for beginners, because you might strain your muscles if the movements are too difficult to perform, and your body’s not prepared. 5 to 10 minutes of warming up will suffice.
2. Concentrate on form, not on weight
In your beginning phase, it is advisable to concentrate on perfecting form and body alignment instead of how much weight you are lifting. Consider using light weights or none at all to familiarize your body with the new moves. In this phase, you need to learn to control your muscles while working on form. After you feel comfortable with your form and lifting light, then you can move on to more challenging movements and heavier equipment.
3. Find the right tempo
Finding the perfect tempo while working out is equally important. It helps you control your movements while observing your body’s reactions. For instance, you might consider counting to 3 as you lower your equipment and do the same as you lift it to the initial position.
4. Breathe correctly
Breathing correctly carries a lot of significances when it comes to every sports practice, including resistance training. While you challenge your muscles’ resistance by lifting or pushing, exhale. As you let go, inhale.
5. Choose the right weight
As a novice, you should consider opting for rep ranges for the first weeks of training. As you become more coordinated in your moves, you will improve your resistance and focus.
6. Increase your resistance
Gradually challenging your muscles will aid you to grow in your level of fitness and strength. As your training advances, opt for weights that challenge your, while still being able to maintain proper form.
If you notice that the weight doesn’t allow you to do at least three repetitions, and it tires you immensely, then you should consider opting for a lighter one. If, on the contrary, a lighter weight feels too easy, you likely need to increase the weight.
7. Establish a training routine
Working out two or three times a week is perfect for beginners. You may choose to divide the workouts into full-body or individual body parts like upper and lower body muscle groups.
8. Take short rests
Allowing yourself to take short rests during the workout is utterly important. Muscle failure occurs as a result of incapability to perform a movement in good form. Only after managing to catch your breath should you move on to your next set.
9. Cool down
After you’ve done your training, cooling down before heading to the showers shouldn’t be overlooked. This is why, after completing your training, stretching for a couple of minutes is ideal and recommended.
10. Skip A Day
After your resistance training program, you will experience sore muscles. Don’t worry – it’s normal. That feeling indicates that your body’s not ready for the next workout. This is why you should make sure you don’t start working on the sore muscles until they recover. Your next workout should focus on another set of muscles to avoid overtraining scenarios. Overall, any type of weight training should take place every other day and never on consecutive days as the muscles need time to recover and grow. Muscles grow only during recovery times, not during the actual workout.