When most people think of weightlifting, they think of tanked up bodybuilders pushing hundreds of pounds. This misconception stops many from getting into the sport – you don’t have to be any shape or size to get into weightlifting. It can help you build muscle, but it’s equally about developing strength and technique. Anyone can develop a passion for the sport at minimal cost.
Here are some steps to take to get you lifting.
Technically you can start weightlifting with anything: a chair, a bowling ball, the cat. Before lifting anything it’s good to first get used to some of the movements – which are themselves exercises. Practicing squats and lunges will prepare your quadriceps. Also try press ups, pull ups and putting yourself in the plank.
When these exercises start to become easier and you feel comfortable lifting your own body weight, you can start buying some weights. Dumbbells are easy to find and very cheap. A barbell can be more expensive (although there are very affordable ones out there). Eventually you can get yourself a power rack and some kind of adjustable bench. Other popular weights include kettle bells, medicine balls and Viprs.
All of this equipment can be found at a gym – or you can choose to work out at home.
Clothing-wise, dress in light clothes as you would for any physical activity. Sturdy shoes can give you more grip when lifting – this weightlifting shoes review site might be useful for picking a pair.
Weightlifting takes a lot of technique and a comprehensive knowledge of muscle groups, as well as correct posture so not to cause damage to any parts of the body. Hiring a trainer – even for one lesson – can give you an insight into how to improve your lifting. A good trainer will be able to sculpt a workout to your body shape. Someone who is small and chunky will have to work out differently to someone who is tall and thin.
Some people may feel more comfortable hiring a permanent trainer. Others may prefer to do it alone. For the latter, try working out in front of a mirror so that see your own posture. Feel free to look up instructional videos and buy books. Just remember to take things slowly, or else you will damage your body and may then have difficulty ever lifting again. For the heavier weights, make sure you have someone to accompany you for safety.
Your diet should also reflect your workout routine, as well as your body type and what you hope to achieve. For skinny types hoping to bulk up, you’ll have to take in a lot more calories. For those hoping to lose some weight, lowering your carbs will help shed the pounds and get you leaner. This site here is particularly useful for different meals for different body types.
Remember to also drink a lot of water during your workout as to not get dehydrated. You can also try out protein shakes.
Weight training takes a lot of discipline. You have to stick to a routine and not get impatient waiting for results. Most people will be able to lift heavier weights after a week. Changes to your body might not take effect until much longer – for some people a few months.
You should ideally be lifting every other day, or three times a week. This will provide regular training, whilst also giving your body time to rest and repair itself. Keep your motivation up by having an allocated time during your day that you will lift. If getting out of the house gives you more motivation, a gym membership might be worthwhile. Or, if you’re too terrified of the weights area at your local gym, find a local seclude park where you can work out in the fresh air.
Remember to shift your diet and workout routine as you develop as this will help you improve. Don’t slip into a routine that feels comfortable, always keep things new and exciting by trying new workouts and experimenting with new equipment. On top of the exercises and reps that you are doing, you should also tweak your diet to keep up with your changing workout. Failure to match your diet with your exercise could have unhealthy effects.
A trainer will be able to provide you with a suitable workout plan. Many books and online sources can also provide workout routines specifically aimed at your needs.