Weight Training Instructions - Weight Lifting Instruction for Beginners

Weight Training Instructions for Beginners for safe and effective workouts. Use these tips for workouts that are safe and productive.

Tim asked us a question using the contact us form.

Tim - Hello, I am new to Weight Training. Can you give me some instructions on how to get started?

EG.com - Hello Tim,

Thanks for contacting ExerciseGoals.com

Tim, in case you haven't noticed we have a weight training basics section designed for beginners.

Its addresses all your weight training questions. Here are a few links

Also the basics section has many more articles. Please read them all before starting your exercise program.

5 Weight Training Instructions for Safe Workouts

Weight training is one of the best ways of staying fit, developing strength, and losing weight. But with all the benefits that it has, there is some element of danger lurking behind each exercise session that may be counterproductive and even be dangerous, leading to possible injuries.

In order that weight training is carried out safely, you will need to follow some safety rules that will serve as guides. Here is a compilation of 5 weight training instructions that when correctly applied will ensure your safety during workouts;

1. Warm up before exercising and cool down after

Warming up gets your muscles and nerves ready for the more intensive exercises to follow. Lifting weights involves contracting and stretching of the muscles.

Just placing a heavy load on them without giving the muscles time to be ready can cause tears in the muscles.

Warm up can be a short jog before exercising or using small weights to get your body moving and your heart pumping. Taking the steps to cool down appropriately will get your body to a normal state after your exercises.

2. Follow proper form of the exercises

One of the major areas where people get injured in weight training is by not following the proper form of the exercises. The correct forms of exercises do not put pressure on your bones and muscles in angles that can be dangerous to stamina or health. Not following the correct form of exercises means you are likely to put pressures where it is not due which may lead to injuries.

3. Use progressive overload to improve strength

Sometimes people jump stages in their training by going from smaller loads to those that are about 2 times greater than what they are currently working with. This can be dangerous to the muscles that may become injured under the increased pressure. It is better to progress slowly, increasing the weights gradually as you improve in strength.

4. If you must lift very heavy weights don’t do it alone

Some exercise regimes demand you to increase the weights progressively in one training session that may see you go above the normal weights you are used to lifting. However if you have to go that far, try not to do it alone, do such exercises with a spotter that is experienced enough to know how to support you in case of difficulties.

5. Check your equipment before use

Accidents have been known to occur before when equipment fails. Therefore it is necessary to check that your equipment is in good condition before starting your training. Also, check that your shoes have enough traction to grip on the floor or carpet and that you do not slip when performing your exercises.

In case you need additional help you can always have a look at our recommended Weight Training Programs.

Hope I have answered your questions.

Good Luck