Just like learning any other new skill like a new language or cooking, working out also needs adequate practice. Weightlifting, for example, can feel like a complete impossibility when starting out. Therefore, engaging yourself with a plan that will facilitate weightlifting training is an absolute necessity to prevent injuries. The plan should involve bodyweight exercises, where you start off by training your body how to move without weights. Here are three tips that will facilitate your weightlifting training.
Do bodyweight exercises
It is normal to feel tempted to start off with lifting heavy weights, the first session you get into the gym. However, feeding this temptation is a wrong move. The main reason why this should not happen is because you will be exposing yourself to injury risk. You should, therefore, first learn bodyweight movement first. This gives you a chance to identify any muscular imbalances and gives you the opportunity to correct them. As a result, you create a strength foundation as you learn the appropriate movement patterns.
The main workouts
The workouts below are a good place to start bodyweight movement training:
- Air squats;
- Glute bridges;
After the bodyweight movement training, learn how to start lifting light weights as you exercise. You can do this by learning air squats, then learning smith machine squats, then lastly barbell/dumbbell squats. Below are some of the basic workouts that you should familiarize yourself with:
- Dumbbell lunges;
- Bent-over rows;
- Barbell and dumbbell squats;
- Overhead shoulder presses/
This is where new skills are adopted and new moves embraced. The advanced moves should be carried out often but under the supervision of a trainer. Hip thrusts and deadlifts are involved here among other compound exercises including squat and press. Three weekly strength training sessions are a great place to start from for beginners. This allows your body to embrace the new training styles. To prevent a plateau and to facilitate muscle confusion, every session should have a unique style and focus.