A type of strength training, weight lifting remains one of the best ways to get in fantastic shape. It helps you build muscle mass, tone your physique, and blast calories more efficiently, since muscle burns calories faster than fat. To help you train safely and effectively, review the following beginner tips. 

A Quick Beginner’s Guide to Weight Lifting

1. Always Warm Up

Jumping rope, walking at a moderate to fast pace, performing jumping jacks and arm circles, and running in place are among the ways to warm up before weight lifting. Doing so increases blood circulation to your muscles, which provides them with oxygen necessary for optimal elasticity. Your risk of injuries, such as muscle tears and sprains, decreases because the muscles can expand and contract easily. Warm up for at least five minutes to prepare your body. 

2. Ensure Your Form Is Correct

Using the correct form while weight lifting reduces your injury risk and maximizes each exercise’s effectiveness. Consider working with a certified trainer to learn the proper lifting techniques, which includes breathing out when lifting the weight and breathing in when lowering the weight to regulate your blood pressure. Holding your breath can result in a sharp blood pressure drop that heightens your risk of hernias.

Correct form also includes extending your joints to their full range of motion–if you cannot extend fully, switch to lighter weights. Move on to heavier weights when using the lighter weights is easy. 

3. Take Breaks in Between Sets 

Resting between each lifting set prevents your muscles from fatiguing too quickly, which shortens your workout. Aim for at least 60 seconds of downtime following each set and refrain from doing lifting-related exercises for more than 45 minutes at a time while starting out. Excessively long workout sessions cause muscle fatigue and can put you off your fitness journey. You’ll also want to gently stretch after working out to prevent muscle tension and maintain flexibility. 

For help with proper weight lifting form, train at Bombers CrossFit®. Our CrossFit® gym has helped residents throughout Dayton, Kettering, Bellbrook, Beavercreek, and Oakwood, OH, achieve their fitness goals since 2013. We guarantee exciting workouts that challenge you physically and mentally for more radiant health. Call us at (318) 401-1538 today to start your journey, and visit us online for class information. Like us on Facebook for more tips and resources.