Tips and Exercises to get you Back in Shape – How to get started LIFTING WEIGHTS (or back to lifting weights if it has been more than 6 months).
You’re ready to get in the gym and in the best shape of your life, right? Okay, so maybe some of you just want to be in as good of shape as you used to be. Either way you are going to have to start simple and work your way up. That means with both the amount of weight you lift and the complexity of the exercises you are doing.
If you are new to the gym or returning after a long break from working out, it’s time to get back to the basics. It’s hard to resist picking up where you left off months or years ago. But attempting to lift too much, run too far or do complex exercises before you build or rebuild a solid base of strength, endurance, balance and agility can lead to you injuring yourself, or at the very least being so sore that you avoid the gym for days, weeks or maybe even altogether.
If you’re unsure what to do, have no fear, LIVING HEALTHY’s TOP TIPS is here with Part 2 of Get Back to the Basics for a Tight and Toned Body – Lifting Weights / Resistance Training. For Part 1 of this series Get Back to the Basics for a Tight and Toned Body (Part 1 – Walking / Running) CLICK HERE.
One the safest and most effective ways to begin your new weight training program is by utilizing WEIGHT MACHINES.
So, why begin with WEIGHT MACHINES over other forms of resistance training?
WEIGHT MACHINES offer many benefits for new and returning gym goers such as:
- Every weight machine has a sign or placard that tells you how to safely use the machine and which muscles you are working out.
- Machines are designed to keep you in proper form. This allows you and your body to safely learn and adjust to the exercises and movements.
- Safety first! If you accidentally put too much weight on or fatigue faster than you expected machines are designed so that the weight won’t come crashing down on you or those around you. Remember, when in doubt, go slow and light, and gradually add more weight.
- Machines guide you through the FULL RANGE OF MOTION so you can get the most out of each exercise.
Basic Reps and Sets for Beginning Weight Training – Choose 3 muscle groups to train each day (i.e. chest, shoulders and legs OR biceps, triceps and back). You should try to do your weight training 3 to 6 days per week. It goes without saying that the more you train the more results you will see sooner than later.
Week 1 – Your weight training should take about 15 to 20 minutes. Choose 1 or 2 different machines per muscle group and do 1 or 2 sets per machine. For each set choose a weight that challenges you while performing between 12-20 reps. Whether or not you do more than one machine and/or one set per machine will depend on your level of fatigue or tiredness after each set/machine. Rest for 60 to 90 seconds between each set.
Week 2 – Weight training duration approx. 20 to 25 minutes. Choose 1 or 2 different machines per muscle group and do 2 sets per machine. For each set choose a weight that challenges you while performing between 12-20 reps. Whether or not you do more than 1 machine will depend on your level of fatigue or tiredness after each set/machine. Rest for 60 to 90 seconds between each set.
Week 3 – Weight training duration approx. 25 to 30 minutes. Choose 2 different machines per muscle group and do 2 sets per machine. For each set choose a weight that challenges you while performing between 12-20 reps, and rest for 60 to 90 seconds between each set.
For additional information and tips about weight machines check out these great articles!