How much time should I spend on each exercise? How often should I lift weights? What exercises should I perform?
These questions are common among beginners who want to get started with bodybuilding.
If you’re new to weightlifting, it can be difficult to know where to begin. This article will help you understand how to start lifting weights.
Below, you will find tips for choosing the right equipment, as well as guidelines for developing your workout routine. Let’s begin!
What Equipment Do You Need To Start Lifting Weights?
There are three main pieces of equipment that you’ll need to start: dumbbells, barbells, and a bench press machine.
Dumbbells
If you want to start weightlifting, the first piece of equipment that you are going to want to get your hands on is dumbbells. Dumbbells come in many different sizes, from 2 pounds up to 100 pounds.
They are used to increase the amount of weight that you lift during an exercise.
The most important thing to remember when using dumbbells is safety. Always make sure that you use proper form and technique when lifting weights.
If you do this correctly, you shouldn’t experience any injuries while working out.
Barbells
The second type of equipment that you’ll need to purchase is a barbell. Barbells weigh more than dumbbells but they also provide greater stability.
When performing exercises like squats or deadlifts, having a barbell provides better balance and makes it easier to maintain good posture.
A barbell comes in two parts: the bar and the plates. The bar is what holds all the weight and the plates are the metal discs that attach to the bar.
There are several types of bars available, including Olympic bars, power bars, and standard bars.
Bench Press Machine
The third piece of equipment that you’ll need to buy is a bench press machine. Bench presses are one of the best exercises for building muscle mass because they require little space.
They also allow you to work multiple muscles at once.
When purchasing a bench press machine, look for one that allows you to adjust the height of the platform. Most machines include a seat so that you can sit down while doing these exercises.
However, if you prefer to stand, there are some benches that offer adjustable heights as well.
As a side note, if you do not want to purchase these items, you could alternatively opt to join a gym. Once you have everything set up, it’s time to develop a workout routine.
Smart Home Gyms – a Great Way to Start Lifting
Another great way to start lifting – at home instead of at a gym – is to use some of the new, cutting-edge smart home gyms. The best of these products combine weights with structured workouts led by amazing fitness coaches. They store your workout data, help you understand how to use proper technique, and walk you through different fitness programs targeting specific goals. We happen to love Tonal and Tempo, both of which offer weight and resistance training, from the comfort of your own home. Tonal offers more weight right out of the box, although you can purchase additional Tempo weights if you get some of the Tempo accessory bundles.
Developing Your Workout Routine
Before you actually start lifting weights, it’s important to determine which exercises you should perform. In order to find out what exercises you should perform, you’ll want to consult with a physical therapist or trainer.
This person will be able to tell you what exercises you should be focusing on and how much weight you should be lifting. It’s always recommended to follow a program that has been designed by someone who knows what they are doing.
After determining which exercises you should be performing, you’ll then want to decide how often you should be performing each exercise. This decision depends on your goals. Are you looking to build muscle? Or are you trying to lose fat?
Whatever your goal is, try to stick to a schedule that keeps you consistent. For example, if you want to build muscle, you might want to perform three sets of 10 repetitions every other day.
If you’re new to lifting weights, you might not know exactly what kind of results you’re going to get. Don’t worry! As you begin to lift weights, you’ll learn how heavy you should be lifting.
Once you reach this point, you’ll feel confident enough to increase the amount of weight that you lift.
Tracking your progress is also a good idea, so you can figure out how much you should increase your weights, reps, etc. We like some of the fitness watches on the market like Whoop, Fitbit and Apple Watch, all of which have some degree of workout tracking built in.
Beginner-Friendly Weightlifting Exercises
There are several beginner-friendly exercises that you can perform with the equipment we have listed above. Be sure to ask a personal trainer or experienced weightlifting friend for help while performing these to ensure you are using proper techniques:
Dumbbell Bench Press
Perform dumbbell bench presses while wearing a weightlifting belt. Beginners can usually handle five pounds of resistance when performing these lifts.
Dumbbell Curl
Use a dumbbell and a weightlifting belt to perform curls. Beginners can frequently manage four to six pound weights when performing these exercises.
Shoulder Press
Performing dumbbell shoulder presses requires a lot of strength. Beginners can usually lift two to three pounds when performing these types of exercises.
Bent Over Row
Using a weightlifting belt makes bent over rows easier than traditional versions of this exercise. Beginners can often complete eight to twelve repetitions when performing these moves.
Squat
Squats require a great deal of strength. Beginners should be able to lift up to 25 pounds when performing these exercises. To help with balance during squats, beginners should stand on a box or bench.
Weights can be incorporated into squats.
Leg Extension
Leg extensions require a lot of leg strength. Beginners should have no problem completing 20 to 30 repetitions when performing these exercises. They can typically lift 12 to 15 pounds when doing these movements.
Single Arm Lunge
The single-arm dumbbell lunge is an excellent exercise for building muscle mass in the lower legs. Beginners can typically perform 10 to 15 repetitions when performing this move.
Standing Calf Raise
This type of exercise strengthens the muscles in the calves. Beginners can usually accomplish ten to fifteen repetitions when performing standing calf raises.
Weighted Sit-ups
For beginners who struggle with abdominal exercises, weighted sit-ups provide a good alternative. You can easily complete ten to fifteen reps when performing these exercises.
Beginners should always keep their feet flat on the floor when performing sit-ups.
Alongside weightlifting, you should also be sure to incorporate various other forms of exercise, including cardio such as running, dancing, or spinning.
Wrapping Up
Weightlifting is one of the best ways to build muscle mass quickly. It helps people lose fat and gain lean muscle mass. When done correctly, it will give your body the tools needed to look better, feel stronger, and become more healthy.
We hope that this guide has helped you learn how to get started with weightlifting!
