If you have never tried weight training before it can all seem a bit daunting. There are so many exercises to choose from, how do you know what to do and how many reps and what weight should you use. So here are a few tips to get you started.
Firstly plan a routine. Check out some exercises in a magazine, DVD or online before you head into the weights section. If you know which exercises you are going to do before you arrive you will definitely feel more confident. There are so many resources available these days that you will be able to find lots of exercises that will interest you. Start with the parts of your body you want to improve on the most and then add in other exercises so that you are working your entire body. Just be mindful not to choose anything too difficult, and if you are unsure of the correct technique ask for some help.
This brings us nicely onto my second point which is just that. To ask someone who regularly does weight training for some advice. I’m sure we all have a friend who trains regularly and will be able to offer some key tips. If not, ask one of the staff at your local gym, or befriend a regular. People will be more than happy to help you out. Alternatively book a few sessions with a personal trainer, they will be able to discuss with you your goals and the best exercises in order to achieve them.
Okay, so you have a plan, what next? Simply get out there and do it. Trust me; it is only scary the first time. Once you have lifted that first weight, you will be wondering what you were so worried about.
You could always ho with a friend if you are feeling self-conscious; just make sure that you spend more time working than chatting.
So, how much weight should you use? Honestly, it will take a bit of trial and error to start with. When you are starting out you should be aiming to perform 3 lots of 12 repetitions. The last 3 or 4 of each set should be pretty difficult. You want it to feel like a challenge. If you are not getting tired then you will not get any stronger and will not see the benefit. Start light for your first time and see how it feels. If it is easy then try a heavier weight until you find a weight that feels right. Take a 30 second break in between each set of 12. If for example, you find that you can only perform 2 sets of 12 and one set of 6 then that’s great! Next time you perform the exercise try and get to 7 then 8 on that third set. That’s how you’ll see your improvement. If you can do 3 sets of 12 with no problem then it’s time to take the weight up, don’t be afraid of lifting heavy weights. You will be amazed at how quickly your body adapts.
If you really can’t stand the thought of doing weights in the gym, then try some body weight exercises at home. Squats, Push Ups, Lunges, Triceps dips are all equally as effective and you can do them at home without any equipment. Another option is to hit a toning class at the gym such as circuits or yoga.
Just give it a go; it will be a lot of fun. Find something you enjoy and go for it!!
I’d love to hear how you get on, or, if you are already training, do you have any other tips for people who are just starting out?
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