A Basic Introduction to Free Weights
This entry was posted on January 11, 2018.
If you want to begin your strength training to a good start, it’s important to understand the basic factors of it. This includes choosing a proper weight that works best for your situation. Beginners should always start light and gradually build up muscle through a set of medium to heavyweights. This guide to free weights can help you determine the right equipment based on your level.
Phase One: Starting Out
Some people that are just starting out with weightlifting are lost in the loop and they end up winging it and grab weights that they feel “light enough” for their liking. Just because you can carry something regardless of size, doesn’t mean you are not wreaking havoc on your body. You may not feel it within a day or two, but the pain will stay for weeks, months or even years. It will also cost you a trip to the doctor. Keep in mind of the factors when it comes to lifting weights and how to use these to determine the right ones for you.
Before you even begin doing actual weights, practice the movements first without the gym equipment. This will help you do the workout right and prevent you from causing injury in the long run. It’s a natural occurrence that we tend to do the moves incorrectly even with an aid of a fitness machine. You can do this pre-strength workout within the confines of your home. Just mimic the movements of say, a deadlift, and proceed to the next workout.
Test Drive Your Strength
Once you are warmed up, it’s time to put your strength to the test. Weights are made of dumbbells and barbells, so you have to choose which one works best for you. It depends on the lifts you’re doing, though it is recommended to have a combination of both. Keep in mind that heavier weights help with muscle mass, while the lighter ones will stabilize your muscles. Here is how you can test the right weights for you:
The Dumbell Test: Start with a set of two 5-10 pound weights (for women) and two sets of 10-20 pounds (for men). Then follow the series of steps here.
Choosing Your Weights
Different exercises call for different weights. For example, if you want to do basic curls, you might be able to do 15 curls. Regardless, you need to start with lighter weights and build proper form before adding weights.
Make sure you have various set of weights for every type of exercise. Beginners usually have three sets of dumbbells (light, medium, heavy) to cater to different exercises. When you’re starting a new workout, use a lighter weight in order to learn the proper technique and form. After a few weeks, you can now proceed to medium to heavyweights.
Second Phase: Putting Your Weights to Use
Monitor Your Weights
Once you have the right weights for your workout routine, make sure that you are monitoring your progress. Try to start increasing your weights one at a time or move to a more advanced exercise to meet the needs of your muscles. Remember, you need to feel a strain when adding these weights. If not, you can always try adding more.
Determining If You Have Too Much Weight
Never start out with a heavy set of weights. If you cannot do more than seven reps of an exercise, it means your weight is too heavy. Opt for lighter weight and adjust them as possible. Immediately picking up a heavyweight can cause injuries to your muscle and even damage your form.
Getting Your Weights
You can always consult a fitness instructor to help you with your strength training journey or you can do these workouts at home. Fitness Expo provides gym supplies and equipment for any type of workout. Our free weights and racks available are manufactured by top fitness exercise suppliers in the country such as Hoist and Life Fitness. Our store in Jackson, MS lets you test the machines to ensure that they are great condition and display quality function. Find the rest of our stores in the Louisiana area: Baton Rouge, Metairie, Shreveport, Kenner, and Metairie. Starting your fitness journey? Start it with Fitness Expo.