Weight lifting is a great way to improve your health and maintain a healthy weight. But, if you are new to the process, it can be difficult to know what steps to take. This article will provide details on the 5 stages of weightlifting– from warming up all the way through post workout activities.
The Benefits of Weight Lifting
The benefits of weight lifting include improved muscle strength, reduced risk for disease such as diabetes, heart disease, and cancer; increased energy levels; more confidence in the way you look and feel about yourself- which can lead to higher self esteem.
Weight lifting is also a great way to relieve stress! Plus it’s free (if you have access to weights).
However, it is important to be careful when starting on a weight lifting program. There are many risks such as: back injury, shoulder injury, and hip/knee injuries. You should always talk to a doctor before starting on any new workout routine. You want to be safe above anything else!
In addition, you need to start with the basics. When first starting out it can be challenging to figure out what weight you should use for your exercises and how long you should rest between sets. The best way to know is by trial and error- but if that doesn’t work then consider increasing the weights by 5 pounds each week or decreasing the rest time between sets by 10 seconds each week.
You also need to have some sort of plan for the workout. For example, you may decide to do three sets of bench presses and then rest before doing two sets of bicep curls afterwards. Or if you are super-motivated we recommend a HIIT workout because it will help burn calories as well!
What to Eat for Weightlifting
The most important thing to remember about eating before a workout is that it should be high in protein and carbohydrates. This will help you get the energy needed for your workout, without being too full when you start!
You can also choose to have either carbs or proteins before-or both depending on what fits into your personal calorie needs.
After your workout, you should have a protein and carbohydrate-rich meal to replenish the lost calories. You may also want to eat something that contains lots of healthy fats such as salmon or avocado! This will help with repairing any muscles from the exercise session.
How to Get Started with Weightlifting
If Weightlifting At Home
You will need some basic equipment- such as dumbbells (adjustable), barbell weights or Olympic plates, bench press bars or Smith machine safety pins to attach bands; an exercise mat and/or rubber flooring if you’re working out on carpeted floors; an adjustable chair if available or stability ball with back support; plenty of clean towels for wiping down the machines before and after use. It’s also important to wear clothing appropriate for exercising- loose fitting clothes made from moisture wicking material designed to keep sweat off your skin so you don’t overheat.
If Weightlifting At the Gym
You will need to purchase a membership. You will also need to wear clothing appropriate for exercising- loose fitting clothes made from moisture wicking material designed to keep sweat off your skin so you don’t overheat. If possible, bring an adjustable chair with back support if available; rubber flooring mat and exercise ball with back support if working out on carpeted floors; plenty of clean towels for wiping down machines before and after use.
Remember, it is not just about lifting weights. You will want to make sure you are doing other exercises as well- such as yoga, Pilates, and stretching.
The 5 Stages Of The Weight Lifting Process
Stage One: Warming up.
Before starting your workout, it is important to warm up-both for safety and to increase performance in the actual workout. You may choose a dynamic stretch such as lunges or jumping jacks before doing more traditional stretches like bicep curls or arm swings with dumbbells. Spend at least five minutes warming up!
Stage Two: Working out.
The working stage of weightlifting corresponds most closely to resistance training exercises that target muscles and involve some form of lifting weights (dumbbells, barbells). These types of exercise can include squats, deadlifts, lat pull downs and many other exercises that are typically performed using free weights. This stage should be between fifteen and thirty minutes in duration.
Stage Three: Cooling down.
Once you have completed your workout, it is important to perform a cool down routine that will help reduce muscle soreness and prevent injury. If possible, choose an activity such as light jogging or stretching for five minutes before ending the session by also performing dynamic stretches- this time with less emphasis on jumping motions. You can then move onto post-workout activities like icing any spots that may be bruised from heavy lifting (targeted areas should include hands, wrists and back).
Stage Four: Post Workout Activities.
There are many different ways to spend time after completing a weightlifting workout but there are some things that everyone who exercises should do! Ensure adequate hydration by drinking plenty of water before, during and after a workout. Eat healthy foods that are high in protein to replace the muscle you have just worked (such as eggs or tuna) and spend some time stretching those muscles that may be sore from all your hard work!
Stage Five: Setting Goals.
The final stage of weightlifting is setting goals for future workouts- whether it’s adding more weight to an exercise or increasing reps on another one. This way, you will know what type of training regimen to follow next so your body can continue its improvement with each session until you reach your goal!
Hopefully you gained some insights into weightlifting and can take it one step further. Remember to warm up, work out for a duration between fifteen and thirty minutes, cool down with a light jog or stretch before ending your workout session- then spend time on post workout activities like drinking plenty of water, eating healthy foods that will replenish lost muscle protein from lifting weights as well as stretching those sore muscles!