By Avi Samra
Recently decided to get fit? Want to take up a strength or weightlifting program, but don’t know where to start? In my previous articles I’ve mentioned the importance of weight training. If you’re a beginner to weight training you may not know where to start. This article will help explain the basic rules for weight lifting whether it’s for strength, weight loss, muscle gain or just overall fitness. Weight training can provide fantastic results.
Don’t start using too much weight too quickly. Always start with a low weight and work your way up. Using too much weight can jeopardise your form, this will not only be ineffective but can also cause injuries. You don’t gain any benefit from lifting weights too fast. It’s very important to lift weights in a slow and controlled manner by doing so there is more muscle tension which means your muscles are working harder.
The workout below is designed for overall health and is for people who have never lifted weights before or are inexperienced. Try and complete this workout a minimum of two times per week. Make sure you take one day off from weight training between each workout.
All of the exercises are machine based which is good for a beginner as it put less pressure on the joints. Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.
Try the following workout at the gym:
Warm Up- 5-10 mins cardio using the treadmill
Leg Press 4 x 12 Reps
Lat Pull down 4 x 12 Reps
Chest Press 4 x 10 Reps
Shoulder Press 3 x 10 reps
5-10 mins cool down cardio and stretching
If you’re unsure of how to do any of the exercises above make sure you ask a gym instructor!
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