Thinking About Lifting Weights? Here's What You Should Know
If you’ve been doing some bodyweight exercises and felt awesome, you might be thinking of lifting weights.
Whether you are currently working on your fitness to join team auditions a few months from now or are already a professional cheerleader, weight lifting is an excellent way to build muscle (without looking bulky) and burn stubborn fat. It also decreases your risk for sustaining injuries from your routines and rehearsals.
Before you start lifting weights at home or the gym, there are some things you should know. Read our tips below to maximize your weight lifting exercises.
1. Do a warm-up.
Before jumping right into a set, be sure to warm-up. Jogging in place, using the elliptical machine, or doing some jumping jacks for 5-10 minutes help release muscle stiffness. They also promote a mind-muscle connection, priming your body for more challenging movements!
Watch this video to learn some dynamic warm-up exercises:
2. Focus on proper form.
Maintaining proper form during a weight training exercise is extremely important because it prevents most injuries. If you didn’t know, women are more likely to get injured because if their naturally wider hips! Here are some proper formation rules to remember:
- Don’t move sloppily.
- Eyes on the horizon - don’t look down.
- Tighten your abs.
- Move through the full range of motion.
3. Take rest days!
Most women who want to see their bodies progress think that they shouldn’t take rest days. Resting is as important as the workout itself as it allows your body to recover. Your body needs to relax if you want to perform your best and avoid fatigue for the next workout session. The rule is to let your body rest for a day if you are going to target the same muscle groups again. Full recovery happens when you extend your rest to three days.
4. Find movements you love.
Not everything is set in stone, and this includes working out. Enjoyment matters because it drives consistency and consistency is what gets you results. Give yourself time to explore different workouts. For example, you might find the dumbbell counterparts to machine workouts more appealing. What are some weight lifting exercises you love that love you back? Or in other words, exercises you really enjoy?
Interesting Read: 8 Challenging Workouts You Can Do Anywhere
5. Listen to your body.
During a weight training exercise (or any exercise for that matter), pay attention to your body’s sensations. As much as you want to give your all by adding one more set, increasing the weight of your dumbbells or barbells, or adding more reps, if it doesn’t feel right at the back of your mind - stop. Listening to your body is especially true if you’re dealing with a new workout.
Final Thoughts
Weight training novices… keep these tips in mind. The bottom line is that you need to be prepared for any new workout regimen. Safety is the key. Don’t forget to enjoy and remind yourself of the great benefits of lifting weights!
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