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by Lisa Payne

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.

5 Easy Ways to Incorporate Weights into Your Workouts

5 Easy Ways to Incorporate Weights into Your Workouts

1. Start With Exercises That Use All of Your Muscle Groups

Start by choosing basic exercises that utilize all of your individual muscle groups. An example of a basic workout might look like this:

  • Chest press
  • Seated row
  • Shoulder press
  • Triceps extension
  • Bicep curls
  • Quadriceps extension
  • Hamstring curl
  • Abductor and adductor machines
  • Squat and crunches

2. Focus On Arms Only

    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.

    5 Easy Ways to Incorporate Weights into Your Workouts

    3. Put Emphasis on Your Legs

    Since legs have the largest muscle groups, leg workouts require more energy. Plan leg day when you’ve had adequate rest. Leg exercises include:

    • Squats
    • Lunges
    • Bridges
    • Deadlifts
    • Kettlebell swings
    • Step-ups
    • Leg press machines

    With heavyweight exercises, rest 1-3 minutes in-between exercises so you don’t get lightheaded or burn out before the workout is over.

    Use your whole-body strength

    These workouts are more challenging since your energy has to be utilized in multiple muscle groups at once. Examples are:

    • Burpees
    • Squats with a shoulder press
    • Deadlift into a row
    • Side lunge with a bicep curl

    These multi-plane, multi-muscle group exercises work both strength and cardiovascular.

    5 Easy Ways to Incorporate Weights into Your Workouts

    5. Track your Progressions & Improve From There

    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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    **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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