So you want to learn to lift weights? That’s what we love to hear at Strength Ambassadors! Lifting weights obviously has fantastic physical benefits like increased muscle mass but it’s also great for your mental health, especially when you hit your targets and feel that confidence boost radiating through you!
However, unfortunately it isn’t as simple as it sounds. If you don’t know how to lift weights with proper form correctly, you’ll be doing a great disservice to your body’s health in the long run as well as to your short-term goals.
Incorrect weight training technique can lead to sprains, strains, fractures and other injuries, but of course we don’t want that!
We’re here to help you learn to lift correctly and discover the joy of strength training, let’s get to it!
Why is it important to lift weights correctly?
When lifting a weight, it is important to use the correct muscle groups, which can be achieved by using proper form. Proper form, for instance, dictates that the lower back should not be providing the majority of the work during a squat but rather the quadriceps, glutes, and hamstrings. This reduces the risk of injuries and muscle imbalances.
Furthermore, good form enhances the effectiveness of the workout. The muscles are not exercised to their maximum potential when the form is poor since the weight is not lifted in the best way possible. The weight can be raised more successfully and with better muscular development and strength by employing good form.
Additionally, to reduce the chance of injury when lifting weights, good form is vital. The likelihood of injury rises when the form is poor since the weight is not being lifted in the best way possible, which places extra strain on the joints and connective tissue.
How to lift weights correctly for strength training exercises and weight lifting
Learning the correct form for each exercise is crucial before starting a weight lifting routine. Working with a personal trainer, watching a dedicated weight lifting YouTube channel and reading our tips below are a great place to start!
Yes, this may seem obvious, but we can’t emphasise enough how important this is!
A dynamic warm-up is a crucial component of your pre-workout regimen since it helps you move more freely and prepares your muscles for the activity they will soon be performing. You essentially move through a variety of modest movement patterns during a dynamic warm-up to help your muscles become ready for the activity they will soon be performing.
Increased range of motion enables you to perform the shoulder press with full arm extension and deeper squats, both of which result in more muscle engagement and higher outcomes.
Stick to the principles of good form
Here are some key principles of good form:
- Throughout each lift, maintain a straight back and tight abs. By doing so, the spine is supported, injuries are avoided, and the right muscle group is targeted.
- Both throughout the positive and negative portions of the lift, complete each rep with control. As a result, you won’t have to rely on your momentum or risk losing control and falling and injuring yourself.
- Avoid ego boosts. Don’t get ahead of yourself; only lift weights that you can control for the required amount of reps. You will only be tempted to cheat if you attempt to achieve too much, too fast.
Resistance training using your own bodyweight
Since your body already offers resistance and weights are just more resistance, it is actually preferable to start out with your own weight if you are new to strength training.
We recommend exercises such as push-ups, sit-ups, air squats, and planks, wall sits, and split lunges. You can move on to more conventional strength-training exercises with weight and load once you have mastered body-weight motions and correctly advanced with those exercises.
Progress to light weights
When you start using weights, you’ll frequently still be practising many of the same exercises as before, only with more resistance (a.k.a. weight!).
For your starting weight, we suggest using dumbbells (or other weights) you can lift 10 to 15 times (or reps). If you can’t do the exercise 10 times, it’s too heavy, if you can do it more than 20 times, it’s too light.
Consult a personal trainer for a strength training program
Finding a personal trainer or joining a strength training gym is probably the best thing you can do if you want to start lifting weights. This way you can learn the fundamentals of correct form, learn valuable physical cues, become familiar with the various weights and machines, and get other expert advice.
Looking to learn to lift weights with expert trainers?
To maximise the advantages of weightlifting while lowering the risk of injury, proper form is crucial. You can make sure your weight lifting regimen is secure, efficient, and fun by learning the right form and paying attention to your technique while performing the exercises.
A Strength Ambassadors coach can help you do just that. We provide strength training, Olympic lifting, one-on-one powerlifting coaching, and more. Whether you’re a novice lifter or an experienced one, our staff of knowledgeable instructors can assist you in achieving your strength objectives.
How to learn to lift weights FAQs
What happens to your body when you first start a weight training program?
Before your muscles start to grow, you will initially rev up your metabolism and build strength. Additionally, your balance and motor coordination will improve.
Should beginners lift every day?
Lifting weights every day is not necessary, and doing so increases your risk for overuse injuries and overtraining syndrome. The majority of individuals only need to strength train two to three times per week, once you have progressed past the beginner stage, you can train up to five days in a weekly weight training schedule. Always ask a certified personal trainer or weight training specialist for advice!
How long should you lift weights during a workout?
Lift weights for 45 to 60 minutes three times a week to achieve the best benefits. It’s best to do a full body workout each time with a day’s rest in between, as the muscles need stimulus more than once a week.