How To Do Weight Lifting Exercises Correctly

Out of all the different type of exercises, weight lifting is probably the best method you can use to help you lose fat, build muscle and change the way your body looks. In addition, there are lots of other benefits with lifting weights that you will find very encouraging and will motivate you to start or continue an exercise plan. Weight lifting can help you by strengthening your bones, making you stronger, raising your metabolism.

A very significant benefit of lifting weights is that it will make your bones stronger. Bones strength is very beneficial especially to females, since women tend to have more low bone density than men.

Not only will you feel more energetic as you exercise with weights, but you will also notice that you will feel much stronger, compared to any other types of exercises.

Another great advantage of weight training is that it will increase your metabolism, which will help you lose more calories and burn more fat faster.

In addition to all these benefits, weight lifting can also dramatically increase your self-esteem because once you look fit and feel healthier, you will definitely feel more confident about yourself and your self-esteem will increase.

Weight Training How To’s  

Before you start a weight lifting exercise program, it is recommended that you consult a personal trainer, so that you have an idea on how to do the exercises properly.

It's very important that you lift weights correctly to achieve your goals and to avoid getting injured.

Warming Up 

Warming up is a very crucial thing to do before you start lifting weights. A warm up is important because it will help you relax your muscles and prevent possible injuries. You can warm up by doing other exercises that will be lighter for your muscles.

Breathing 

Breathing is also very important. Do not hold your breath. The recommended way to breathe is to exhale as you lift the weight and inhale as the weight goes down.

How much weight to use 

The amount weight you will use will vary per individual. On your first set, start using a weight you’re very comfortable with and for your last set, you will use enough weight so that it will be difficult for you to finish, yet you should be able to complete your last repetition. This way you will avoid plateau and you will be able to increase your weight much more often.

How Many Repetitions (Reps) And Sets Should You Do? 

The amount of sets and reps you do depend on what your goal is.

If you want to lose fat, you can do 1 to 3 sets of 10 to 12 reps .

If you want to gain muscle, then do 3 or more sets of 6 to 8 repetitions. This method is not recommended for beginners.

For endurance you can do approximately 1 to 3 sets of 12 to 16 reps. This method is not recommended for beginners.

Resting Between Exercises 

Resting is a very important step that needs to be taken for the development of muscles. Between exercises, the amount of resting depends on how much weight you put. Heavier weights require longer resting time than lighter weights. For lighter weights, rest between thirty seconds to a minute. For heavier weights, the muscle may need several minutes to rest.

Between workouts, it is recommended that you rest your muscles for at least 48 hours between sessions. In other words, if you exercise your chest on Monday, you should not work on this muscle again until Wednesday, at the very least.