Following on from yesterdays live video here are our tops tips to consider if you are new to lifting weights.
1. Get a full body movement assessment.
– Get a personal trainer or physio to assess your current movement patterns.
– Find out which muscles are tight, what mobility exercises you need to do and if you have any imbalances.
2. Get a personal trainer to show you how to use the free weights and machines correctly.
– If you are completely new to the gym you will want to know how to perform the exercises correctly.
– This will help with confidence and ensure you are at a lower risk of injury.
– Focus on the main lifts to begin with, deadlifts, squats and presses.
3. Get a program designed from a personal trainer.
– Sit down with your pt and go through your goals, ask them to set up a program for you to follow.
– Ensure it progresses and not repetitive, your goal is to be improving week on week.
4. Don’t bite off more than you can chew.
– Start slowly and give your self time to learn the movements correctly. Focus on good technique from the start.
– The other reason to consider is that you do not want to injure yourself in the first week, this will most definitely effect your motivation and confidence.
– Another thing to consider is DOMS, delayed onset muscle soreness. Following a weight training session you may experience DOMS, this is completely normal but if you have not experienced before it may come as a shock. DOMS is the pain you will feel in the muscles following weight training, as you will have made small tears in the muscles.
5. TAKE YOUR TIME.
– Like any thing that you are new to, take your time, learn the skill and be patient. It wont click over night and you may have to allow a few week or even a few months to really start to figure it out.