Weight training basics: 5 tips to lift successfully

Weight training is a simple yet highly effective way to strip away fat and build muscle. And it’s not just about bulking up – far from it. Regardless of age or gender when you start weight lifting, both body and mind can benefit from the effort and perseverance that goes into every single session. Better sleep patterns, a boosted metabolism, improving bone density and protecting your body from problems like osteoporosis, improved posture, weight loss and a better mental outlook. It’s obvious why the weights section in your local gym is always busy.

If you’re thinking about introducing strength training into your fitness regime, then you’re making a good choice. And don’t worry, you don’t need to be bench pressing huge numbers or lifting 7ft barbells to reap the benefits. Unsure of where to begin? Read on for weight training basics and 5 tips to help you lift successfully. 

Invest in the right equipment

Everyone has to start somewhere and if you’re currently unable to lift those heavy weights, it’s not an issue. Even the most experienced strength trainers were once at your level. And investing in the right equipment will help you start your weightlifting journey, right. Consider investing in some cast iron kettlebells, or dumbbells which you can store easily at home. Being able to handle the weight correctly and present the right form will build your confidence and your balance.

Kettlebells and dumbbells are the perfect way to continue your weight training progress at home, especially while gyms are closed, and other training options are limited. Just 30 minutes of dedicated weightlifting each day can help you see results.

Warm-up and cool down

Warming up before you start lifting is essential. It helps prepare your body for exercise and warms your muscles in preparation of exercise. It helps improve your flexibility and reduces the risk of straining or damaging muscle during your workout. Cooling down is also an essential step, so don't skip it. It reduces your heart rate, stretches your muscles and helps to alleviate the discomfort of DOMs (Delayed Onset Muscle soreness).

Focus on form

Weight training isn't just about pushing your strength. It's about form and precision. And if you don't have those then you're likely to injure yourself and put yourself out of action. Starting with your bodyweight or minimal weight until you get your posture and form correct is advisable. Slow, controlled movements will help you focus on balance and the target the right muscle groups. Remember: start light, to get it right.

Focus on breathing

Breathing is important. But you knew that already, right? Remembering to breathe whilst lifting heavy weights will reduce the likelihood of injury. Breathing in through your nose and then out through your mouth isn’t as easy as it sounds! Remember to exhale as you move into the resistance and then inhale as you go back to your starting position. Practice makes perfect here. 

And finally, listen to your body

In strength training, rest is incredibly important. You need to give your muscles adequate time to repair between strength training sessions. Neglecting your rest days will only hinder your results and your mindset.