The benefits of weight training are numerous. Thus, it is a preferred method for any beginner to want to engage in such a routine. Increase in lean muscle mass capable of boosting metabolism, increased fat burn, improved quality of sleep, less stress and more protection against disease are a few noteworthy benefits among others. Yet, many avoid this technique due to a feeling of intimidation. The following tips will be useful to help you work beyond making excuses.
Firstly it is best to have a plan. It is best you decide on your workout before entering the room. This will reduce the confusion and thereby increase your chances of getting things started. Also make sure you maintain steady movement when lowering weights. This helps maintain form and gives you full range of motion. One should also note the importance of breathing. Try not to starve yourself of oxygen as it will make your heart work too hard.
Weight training should also focus on full body although you may have specific areas you want to target. Full body workouts burn more calories and help create a leaner overall body shape. Most importantly you must complement your workout with a healthy balanced diet as well.
Basic Steps For Beginner Weight Training
The following step-by-step guide can be used as a basis to develop your weight training routine. This is merely to provide a guide and you may modify this routine to suit your own preference. As this is a guide to beginner weight training for women, you would need only a few simple items such as dumbbells, an exercise mat, and water bottle.
- Step 1 – it is essential to warm up for about 10 minutes. This could include cycling, jogging or jump roping or any other similar activity.
- Step 2 – begin with squats. Make sure your feet are positioned about hip distance apart. About 12 repetitions would do for a start.
- Step 3 – rows - About 12 repetitions holding an 8 – 12 pound dumbbell.
- Step 4 – push-ups – you should begin on your knees placing your hands at shoulder width apart on the floor
- Step 5 – bicep curls – you could perform this holding about 5 to 8 pound dumbbells in both hands. Two sets of about 10 - 15 repetitions are recommended.
- Step 6 – triceps extensions – continue with the same weight as in step 5.
- Step 7 – plank – starting with your forearms, place you toes facing the floor. Perform planks by holding for 20 counts and gradually holding on for a minute.