How to lift Weights – A beginners Guide

Learning how to lift weights is relatively simple, but must be done correctly. You must also gain an understanding of each of the muscle groups and the exercises you can do to work the muscle in each group for optimum results. 

 

Once you are able to identify each muscle group, you then need to learn how to properly execute each weight exercise.  This is important, because apart from risking injury, not lifting weights correctly can mean you see little (if any) results.

 

The muscles are broken into the following muscle groups:

 

Chest:  This consists of your pectoral muscles.  The most common exercise for working these muscles is the bench press.  There are also various machines you can use to train the pectoral muscles.

 

Arms:  The two main muscles in your arms are the biceps and the triceps.  These muscles cannot be worked properly at the same time, so when working on your arm muscles you will need to include an exercise to work each type.  Arm exercises include dumbbell coils for the biceps, and tricep pulldowns for the triceps.

 

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Legs:  Your legs should not be left out of your workout schedule as the leg muscles contribute significantly to your metabolism.  The leg muscles are broken down into the quadriceps and hamstrings, and an exercise like leg presses will work the quads while lying leg curls will work the hamstrings.  Your calf muscles also form one of the leg muscles and can be exercised using a toe raise machine.

 

Back:  Your back consist of the “lats” which are the most commonly trained area of the back and gives it width.  An ideal exercise for the back includes lat pull downs on a cable machine.

 

Shoulders:  The shoulders consist of the deltoids.  Dumbbell raises and the dumbbell shoulder press are ideal exercises for this muscle group.

 

Ideally you will perform each exercise for at least two to three sets of around eight to ten repetitions.  You will work on at least one or two muscle groups during each workout.

 

It is important that you do not start off lifting weights that are too heavy for you.  It is better to start small, and work your way up, rather than risk injuring yourself.  As you get more familiar with each exercise you can increase the amount of weight and lower the repetitions.

 

To enhance your workouts, supersets are a great way to work alternate muscle groups at the same time.

 

Supersets consist of two types of exercises (each relating to a specific muscle group) which are alternated for each set.

 

For example, you might work on your legs for one set, then your arms or shoulders for the next, alternating two to three times during your workout.

 

The beauty of supersets is that you can work one muscle group, then let it rest while you work the other muscle group.  You will begin to see that working out using supersets will speed up your results too, because you will be able to work each muscle group harder because it is let to rest during the alternating supersets.

 

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