Lifting weight is no easy task. Everyone wants to be strong, whether you are a beginner, intermediate, or professional lifter. The number one goal of any lifter is to be healthy, lift appropriate weights, and to not over do it. Many people have tried too hard and pushed their bodies past a limit, resulting in consequences of injuries and torn muscles. With these several steps provided below, you will get the most out of your body without exhausting it, and keep your heart and body healthy.
Just like with any exercise, your body needs to warm up. Your muscles are still fresh so they need to be warmed up with some small weight. With small weights, do some exercises you are going to do in the near future. Depending on what muscles you are working on, always take a smaller weight before going to the big ones. Remember the more repetitions you do with lighter weight, the faster it will be for you to become stronger. This will result in the ability to increase your weight gradually. Another important step before you start your workout is to not eat 30 minutes before, so your body won’t get cramps.
Now that your body is ready and all warmed up, take a weight which you feel comfortable with, and make sure it isn’t too light for you but also not too heave. I usually check by seeing if I can do 10 curls and really feel it in my muscles. Always split up your exercises by days. For example on Monday: biceps, on Tuesday: legs and back, Wednesday: triceps and chest, Thursday: shoulder and forearms, Friday, Saturday and Sunday: rest. With these split days, your muscle groups get the proper rest in order to grow with time. When you lift, you want to constantly increase the weight by small increment such as 25, 30, 35lbs and then back to 25lbs. The reason you do this is because it’s like a latter effect for your muscles–you go up and stress your muscles a little, then you return to the lowest to give it that last push.
Now that you feel your muscles working, they will probably look big and feel big, meaning it’s time for you to cool down. Do a 10 minute stretch of all the muscles you feel are stiff. This will help you in the future to not feel too sore and have a quick muscle recovery. After you cool down, take a nice shower and enjoy a meal with a lot of protein. Add meat to as many meals as you can in order to help your muscles build mas, resulting in strength to continue building.