To Evolution

This is what you need to know if you have never lifted weights before

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    Does weight lifting feel like a foreign training style for you? If so, that is completely understandable. Learning a new skill (cooking, a language or being fit) requires a lot of practice. As a coach, I helped many people move from being sedentary to lifting weights several times a week. I have presented a general plan that will help you learn to move correctly without weight, to avoid injuries when you move towards the incorporation of weights. Prepare to cross out "learn to lift weights" from your list of fitness goals with these three simple tips for lifting weights.

    Start with bodyweight exercises
    It can be tempting to jump to heavyweights, trying to move like dumbbell energy clean from the start. I do not advise it because you are exposed to an injury. Instead, I suggest learning to efficiently move your own body weight first. Training only with your body weight can highlight any muscle imbalance you may have and help you correct it. You will also learn the proper movement patterns and build a foundation of strength. Begin with these exercises:

    Lunges
    Planks
    Lizards
    Squats
    Glute Bridges
    Once you're comfortable with bodyweight exercises like push-ups, planks, and lunges, move on to learning basic weight-bearing strength-training movements.
    Learn the basic movements
    Once you have performed the bodyweight exercises, it is time to start incorporating light weights with exercises. If you do not feel comfortable going directly to the use of a bar and weights, you can use several machines in the gym. A progression of this would look like this: learn how to squat in the air, then learn to do squats with a Smith machine and, finally, squats with dumbbells/bar. The basic movements that I recommend you learn first are:

    Squats with dumbbells and weights
    Lunges with dumbbells
    Presses of shoulders
    Folded rows
    Once these movements become second nature, you can continue moving towards more advanced movements such as dead weights and hip movements.

    Put your new skills to work
    Practice makes perfect, especially when it comes to lifting weights. You will have to practice these movements often, preferably with the supervision of an experienced coach. From there, you can begin to concentrate on compound exercises (several muscle groups are worked on at the same time) like the squat and push to get the most out of your workout.

    If you are new to strength training, I recommend you do three strength-training sessions a week. This will give your body enough time to recover and adapt to this new style of training. When it comes to programming, I constantly change the focus and style of each session to create muscle confusion and avoid a plateau. A session can focus specifically on the lower part of the body, other days can focus on the chest and back, and some days it will be conditioned (non-stop activity throughout the session). If you are not sure how to create your own program, this four-week beginner plan is a great resource.