Unleash your inner strength: A beginner's blueprint to weight lifting success
Author: Kari Jackson
Getting in the gym can be an intimidating task, especially if you are new. Getting started is the hardest part, so I’m going to share some tips and tricks to help you start a routine! Stretching is a crucial part of exercising, especially when lifting weights. It’s important to warm up your muscles and get them fully stretched. This will help to prevent injury and help to keep your body feeling good as you age. It is also very important to drink lots of water. Water is essential for healthy muscles and by staying hydrated, the muscles will perform better and there will be less risk of injury. After getting stretched, I like to start out with a light cardio workout. Doing a brisk 10-minute walk is a great way to warm up. The bike, stair stepper, or erg are also great machines to use for cardio warmups. Next, you’ll want to pick a portion of your body to workout. I split my workouts into leg, back/chest, and bicep/shoulder days. You can split your workout in a way that makes sense for your lifestyle and goals. Having a set goal for the gym is a great thing to have because it helps to keep you motivated and it is very rewarding when the progress starts to shine through. Now that you are warmed up, you can try out some of the exercises I have listed below. Once you get started in the gym, you pick up new exercises and you can create your own toolbox of workouts. A great part of weightlifting is that you get to decide what you work on! Make it fun for yourself and enjoy the process. Progress takes time, but staying consistent is key.
Leg day:
Smith machine lunges: The smith machine is a great tool, especially for beginners. Since the weights are on a track, it is easier to balance and there is less risk of injury. Start off at a lower weight until you get the form right. Once you feel confident in your form, you can up the weight.
Leg press: The leg press is a great exercise that you can use to target many different areas of your legs. The position of your feet plays a huge role in what muscle you are targeting, so make sure to research which position is best for your personal goals.
Single leg press: Using the leg press for just one leg is a great option to strengthen your legs. Many people have difficulties with an imbalance in leg power when lifting. By using the leg press for one leg at a time, you can make sure each leg is getting an even workout.
Leg extension: The leg extension is amazing for the quads. Make sure to align yourself correctly in the seat in order to get the best results. This exercise is also great with just one leg.
Back/chest day:
Lat pulldown: This exercise is great for the lats. Start out with a low weight and make sure to perfect your form before going too heavy. Form is key with this exercise, especially since we are targeting the back.
Dumbbell row: Using a bench, you can use a dumbbell and row it up towards your side. This gives a great pump and it is sure to leave you feeling good.
Seated cable row: This exercise is one of my favorites for back day. There are many different attachments that can be used to target different back muscles.
Bench press: The bench press is a classic workout that gives a great chest pump. I would recommend using the smith machine when first starting in order to get the motion down. It also helps with control of the bar.
Pushups: Pushups are another classic workout that is amazing for the chest. This exercise is great because you don’t need a gym to get started!
Bicep/shoulder day:
Curls: Curls are a classic workout for the biceps. There are many different variations that you can choose from to target different muscles within the bicep. Hammerhead, preacher curls, and cross body curls are some good staples to get you started. I usually rotate between these to get a good bicep workout in.
Shoulder press: For this exercise you can use dumbbells or the shoulder press machine. The machine gives you more stability and is a good place to start. Once you are more confident with form, dumbbells are a great next step.
Lateral raises: Lateral raises are great for the shoulders and give a great pump. Don’t feel intimidated if you can’t lift much weight on this exercise, as it takes a while to work up to heavier weights.