If you’ve decided it’s time to hit the gym and get in your best shape, you need a routine that works for you. Building muscle is serious business, and you don’t want to end up hurt. Here’s how to start your weightlifting journey safely and effectively.
**Time to Begin**
First, understand your calorie intake, get a physical checkup, and establish a manageable schedule. To reduce calories, cut out fatty foods and embrace vegetables, fruits, grains, and soy products. Eating six small meals a day instead of three larger ones can significantly help manage your calorie intake.
Next, get your doctor’s approval before starting any weightlifting plan. Without their go-ahead, you’re at risk of injury. Remember, weightlifting isn’t suitable for everyone.
Finally, find a routine that fits you. Start with low-intensity weightlifting exercises and gradually increase the intensity as you get stronger.
**Focus on Specific Muscle Groups**
Do at least two exercises targeting a specific body part. Beginners should aim for 1-2 sets of 8-15 reps per exercise. Don’t strain yourself too much in the beginning—let your body adjust to the new routine. Control the weight on the way down instead of letting gravity do the work.
To determine if you’re using the right weight, see if you can do 10-12 reps. If you can do more, your weights are too light. If you can do fewer, they’re too heavy.
**Best Exercises (With Weights) for Specific Body Parts**
– **Chest**: bench press or pushups
– **Back**: back extension, pull-downs, or seated row machines
– **Shoulders**: lateral raise, front raise, or overhead press
– **Biceps**: concentration curls
– **Lower Body**: squats or lunges
– **Abdomen**: crunches, pelvic twists, or reverse crunches
**Get Started Soon**
Weightlifting offers numerous benefits, including lowering blood pressure, toning muscles, boosting energy levels, lifting your mood, and improving coordination. Talk to your doctor about how to begin your weightlifting routine safely and get started soon!