The fact that you’re in the gym in the first place, probably means you had to shift a few things around in your life in order to make time for the commitment. You’re now on the road to stronger bones, bigger muscles and increased strength. With that said, lifting weights can cause injury if done improperly or too often. To avoid injury, proper form and the correct volume are essential. Don’t worry though, we’re here to guide through perfect technique, efficient programming and a clean diet in the quest to reaching all of your 2015 fitness goals.
Before you even start thinking programming, be sure to do these seven things at every one of your workouts from here on out.
SEVEN TIPS FOR WEIGHT TRAINING BEGINNERS
1. STAY HYDRATED
Muscle is 75% water. So weigh yourself on a digital scale before and after your workout. Then drink the difference in ounces of water.
2. BRING TWO TOWELS TO THE GYM
One for your post- workout shower, one for sweat-soaked equipment. (Always wipe your filthy slime off the bench between sets.)
3. BE PREPARED TO SPOT
As a beginner, ask the person exactly what you should do.
4. EMBRACE THE DUMBBELL
You won't need a spotter, you'll rarely have to wait for a pair, and they'll work your muscles harder than machines.
5. CONTROL THE WEIGHT
As a beginner, never use a weight that's so heavy that you need momentum to lift it. A simple gauge: You should be able to pause for at least one second before lifting a weight.
6. START SLOW
Making minor amendments to your daily routine will fly under the radar of your conscious thought and become positive habits. In other words, if you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting.
7. STAND UP STRAIGHT
Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.
Now that you’re ready to exude proper gym etiquette, it’s time to consider what training program you’ll use. If you can only commit two days a week to the gym, that’s OK, the workout program on Page 2 will get you big and strong in just eight gym visits.
THE TWO-DAYS-A-WEEK BEGINNER'S WORKOUT >>> Page 2