Before you embark on a weight-lifting regimen, find a trainer or certified fitness expert who can provide advice and guidance. A trainer can furnish you with information about a training program, such as how many times a week to train, how to structure weight-lifting sessions and what types of warm-up and cool-down activities you can do before and after sessions. When you start lifting weights, find someone to spot, or monitor, you. A spotter can tell you when you’re not using the right form as well as protect you from mishaps, such as dropping a heavy barbell on your chest.
Number of Sessions
The majority of experts on fitness recommend three training sessions per week for beginning weight lifters, according to KidsHealth. Sessions should last from 20 minutes to an hour, which includes time to warm up and cool down. You should rest for a day between workouts. Each session should target only two or three muscle groups. For example, in the first session, work on your shoulders, triceps and chest. Devote the second session to your lower body and legs. Work on your biceps and back in the third session.
Warming Up and Cooling Down
Warm up for at least five to 10 minutes with aerobic exercise before you start lifting weights. If you’re working on your lower body, pedal a stationary bicycle. If you’re working on your arms, do arm circles or jumping jacks. When you’re finished with a session, stretch your entire body to prevent injuries and improve your flexibility.
Number of Reps
The number of reps depends on your objective. Build muscle mass by staying within a lower rep range, such as four to eight reps, with heavier weights. Do a higher number of reps with lighter weights to boost your endurance and muscle glycogen stores and hone your form. Start with basic exercises, such as squats, bench presses and lat pull-downs, learning the proper technique. When you can do three sets of eight to 15 repetitions with good form, increase the weight in small increments. For example, if you’re working with a 5-pound weight, the next increase in weight would be 6 to 8 pounds. Avoid jumping from a 5-pound weight to a 10-pound weight, which translates to twice the load on your muscles.
Focus on Form
Concentrate on perfecting your form. Avoid arching your back or rocking to gain momentum. Use proper breathing techniques. Exhale energetically through your mouth when you lift the weight. Inhale through your nose when you lower the weight. Avoid holding your breath, which may cause a spike in your blood pressure. Use the full, natural range of motion when lifting weights. If you strain to go past your body’s natural limits, you can injure yourself. For example, squats that are too deep can damage your knees. Raising dumbbells above shoulder level and out to the side can strain your shoulders.
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