By FitLiftingBaddies
When I started lifting, I had no concept what weightlifting was (only a high-schooler)
But I wanted to throw far and established my place in our conference.
Because I wanted to throw far I needed to get more powerful.
Supported by my coach and my teammate. I devoted myself to learning to squat and bench.
My secret to embarking on this intensive journey?
Intensive mental fortitude. Clear your mind. By focusing on something stationary and not your thoughts.
I additionally began having people watch my lifting form/technique and welcomed their feedback. That is how I was able to lift heavy and with confidence.
Even after 9 years, I have maintained lifting as a meaningful part of my life and my body has, in turn, significantly been transformed.
My story may not be the same as yours but, with the valuable tips listed below I hope it will help:
How much weight should a beginner lift?
Essentials:
- Water
• Pre-workout
• Protein shake
• Pedialyte *Liquids: Least the minimum USDA recommended 8-10 glasses of water each and every day - Towel
• Bring a sweat towel to wipe the sweat off your face and body
• Keep a towel to wipe off the equipment - Weight lifting-belt(Optional)
• Reduces stress on the lower back
• Prevents back hyperextension during overhead lifts
Health
1. Light Lifting: Boast muscle endurance and allow you to concentrate closely on form
2. Heavy lifting: If you want to burn more calories consider doing cardio, however 30 minutes of strength training which, lifting weights will build muscles (like your butt)
Free-Weight
1. Barbell
• Deadlift
• Bench
• Landmine
• Lunges
2. Dumbbells
• Single-arm row
• Chest press
• Split squats
• Seated shoulder press
3. Kettlebells
• Swing
• Goblet squat
• Russian twist
• One leg deadlift
Reps
1. A good start is 3×15 (15 reps and three sets per exercise) as a start and adding 5lb every time you revisit that exercise.
2. For more of a challenge consider a heavy lifting workout, start at a comfortable weight for s high rep and slowly decrease your reps you increase weight (10,8,6,4,2).
Find a spotter
1. To protect you from getting hurt
2. To watch your form
3. To encourage you to do one more
4. To help keep count