If you're afraid of lifting weights so you don't look like a bodybuilder, don't be. Exercises with weights are very beneficial for both men and women. If you like to train with weights, it might be good to know how to properly approach them to achieve maximum results without injuring yourself.
Weightlifting isn't just for professional athletes and bodybuilders. Anyone can benefit from the he alth and figure benefits that weight training offers. According to everydayhe alth.com, the benefits of lifting weights improve muscle condition, endurance, balance, hormonal status, mood, sculpting the figure. Weightlifting and weight training can reduce the risk of cardiovascular disease, diabetes, osteoporosis, according to Insider.
Before you start lifting weights, it's a good idea not to jump straight into the heaviest ones because you'll injure yourself.
What should you do before you start lifting weights?
To make sure you can perform the exercises with weights, it is important to perform them with your own weight first, and only then add additional weight. This will prepare your body and muscles for the load, but it will happen gradually. During this time, you will be able to perfect the body position in which you have to lift added weight. This will protect you from injury.
How many sets and how many reps should you perform?
It all depends on the goals and achievements you want to reach. The most important thing is to progress gradually without rushing. According to verywellfit.com, it's good to start with 10 repetitions of each exercise, resting an average of 30 to 60 seconds between each set. You should feel a slight strain by the time you reach the end of the workout. Over time, you'll increase the weight slowly, putting extra strain on your muscles. When you feel that performing the exercises becomes easier, add weight.
How many reps and sets you do depends on what goals you want to achieve. Your personal results and your body's capabilities are also important. Don't compare yourself to other people, advanced athletes or fitness instructors and influencers on the internet. Don't try to do the same number of sets and reps they do if you can't. Follow your own body and listen to it.
According to bodybuilding.com, you should determine the goals you want to achieve and accordingly increase your endurance, muscle strength, volume and size.
You can rest between 3 and 5 minutes between reps if you lift heavier weights. This will improve your strength and allow your muscles to take in more oxygen during rest periods.
If your goal is to increase the size of your muscles, it is good to perform between 8 and 15 repetitions with heavier weights, resting between 60 and 90 seconds between sets. If your goal is to improve muscle endurance and strength, do exercises with lighter weights, doing more repetitions - between 15 and 20.
