Do you avoid lifting weights like the plague? Do the excuses seem to stack up, until you avoid the gym for months on end? Whatever the reason it is that you’re not lifting weights, we’re here to help you get back in the game.
Below, we break down 5 easy ways to incorporate weightlifting into your routine gradually. Scroll on for the insight.
Start by choosing basic exercises that utilize all of your individual muscle groups. An example of a basic workout might look like this:
Try to focus primarily on improving upper body strength. One way to train is to focus only on the muscles on the front of your body, then the muscles on the back. This challenges these muscles more immediately and without much rest.
Another option is to alternate-working one front of the body exercise to one back. Here, the front of the body can rest as you work back and vice versa.
Since legs have the largest muscle groups, leg workouts require more energy. Plan leg day when you’ve had adequate rest. Leg exercises include:
With heavyweight exercises, rest 1-3 minutes in-between exercises so you don’t get lightheaded or burn out before the workout is over.
These workouts are more challenging since your energy has to be utilized in multiple muscle groups at once. Examples are:
These multi-plane, multi-muscle group exercises work both strength and cardiovascular.
There comes a time when the weights you’ve been using aren’t as challenging anymore. Keep a record of the amount of weight and reps used per exercise. As the exercises get easier, you can increase weight and/or repetitions. Track your progress.
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