New To Weight Training? Here's A Guide For Beginners

Weight training, also known as resistance or strength training, involves exercises designed to improve strength and endurance by contracting muscles against external resistance. This resistance can come from various sources such as free weights (dumbbells, barbells), weight machines, resistance bands, or even body weight. The primary goal is to increase muscle mass, strength, and overall fitness. However, incorporating weight training into your workout routine can also help burn fat and promote weight loss. Keep reading as we discuss the benefits of weight training. We also share tips to keep in mind when starting it and things to avoid.

Beginner's guide to weight training

Benefits of weight training

1. Increased muscle strength and tone which helps in building and maintaining lean muscle mass.
2. Enhanced bone density which further reduces the risk of osteoporosis by strengthening bones.
3. Improved metabolism that increases basal metabolic rate, aiding in weight management.
4. Better joint function and flexibility which can improve joint stability and mobility.
5. Enhanced mental health which reduces symptoms of depression and anxiety.

Getting started

• Consult a professional if you have any health issues or are over 40, consult a doctor before starting.
• Consider working with a certified trainer to learn proper techniques and form.
• Set clear short-term and long-term goals. Focus on consistent workouts and learning proper form.  Aim for strength gains, muscle growth, or improved athletic performance.

Understand basic terminology

1. Reps (Repetitions): The number of times you perform a specific exercise.
2. Sets: A group of consecutive repetitions.
3. Rest periods: Time taken between sets to recover.
4. Volume: The total amount of weight lifted in a session (sets x reps x weight).
5. Intensity: The amount of weight lifted relative to your maximum ability.

Essential equipment

• Free weights such as dumbbells, barbells, and kettlebells.
• Weight machines such as cable machines, leg press, and chest press.
• Resistance bands which are useful for warm-ups and exercises without heavy weights.
• Bodyweight exercises such as push-ups, pull-ups, and squats.

Tips for success

1. Proper technique is crucial to prevent injuries and maximise effectiveness.
2. Begin with lighter weights to master the movements before progressing.
3. Consistency is key so aim for 2-3 strength training sessions per week.
4. Allow 48 hours of rest between sessions for the same muscle group.
5. Maintain a balanced diet with sufficient protein to support muscle growth.
6. Drink plenty of water before, during, and after workouts.
7. Keep a workout journal to monitor your progress and adjust your program as needed.

Common mistakes to avoid

• Don't skip warm-ups, always warm up to prepare your muscles and prevent injuries.
• Lift weights you can control to avoid poor form. Using too much weight can cause body aches and injuries.
• Overtraining can lead to injuries and burnout. Always give yourself time to recover.
• Regularity is essential for progress. Make a routine and increase weights and reps over time.

Weight training is a highly effective way to improve your overall fitness and health. By starting with basic exercises, focusing on proper form, and gradually increasing intensity, beginners can build a solid foundation for a lifelong fitness journey. Always remember to listen to your body and consult professionals when needed.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.