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Updated February 1st, 2024 at 16:43 IST

Weightlifting For Beginners: Tips To Start Your Fitness Journey With Safety

Starting your weightlifting journey as a beginner can be immensely rewarding if you do it safely. Here are some tips for you to start with.

Lifting
Weightlifting tips for beginners | Image:Unsplash
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Starting weightlifting as a beginner can be both exciting and beneficial for your overall health and fitness. However, it's crucial to approach weightlifting with the right mindset and safety precautions to ensure a positive and injury-free experience. Here are some tips for beginners looking to start their weightlifting journey with complete safety.

Start with a proper warm-up

Before diving into weightlifting, it's essential to warm up your muscles to prevent injuries. Spend at least 5-10 minutes engaging in cardiovascular exercises like jumping jacks or brisk walking, followed by dynamic stretches to prepare your body for the workout.

File photo of weight lifting | Image: Unsplash

Focus on form, not weight

As a beginner, prioritize proper form over lifting heavy weights. Correct form is crucial for targeting the right muscles and avoiding injuries. Start with lighter weights and gradually increase as you become more comfortable with the movements.

Learn the basics

Familiarise yourself with fundamental weightlifting exercises such as squats, deadlifts, bench presses, and overhead presses. Understanding the basics lays a strong foundation for your weightlifting journey.

Begin with bodyweight exercises

If you're new to weightlifting, start with bodyweight exercises to build strength and improve your range of motion. Squats, lunges, push-ups, and planks are excellent options to develop foundational strength.

File photo of weight lifting | Image: Unsplash

Progress gradually

Progression is key in weightlifting, but it's crucial to increase weights gradually. Aim for a weight that challenges you but allows you to maintain proper form. As your strength improves, you can progressively add more weight to continue challenging yourself.

Include rest days and stay hydrated

Your muscles need time to recover and grow stronger. Add rest days to your routine to prevent overtraining and reduce the risk of injuries. Listen to your body and prioritize recovery. Proper hydration and nutrition are vital for a successful weightlifting journey. Drink enough water throughout the day, and fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

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Published February 1st, 2024 at 16:43 IST

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