Using weights safely is important to avoid injury and maximize the benefits of your exercise routine.
Here are some tips to help you use weights safely:
Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.
Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints.
Breathe. You might be tempted to hold your breath while you’re lifting weights. Don’t do it! Exhale as you lift the weight and inhale as you lower it.
Seek balance. Work all of your major muscle groups – legs, hips, back, chest, abdomen, shoulders and arms.
Add strength training in your fitness routine.
Rest. Take time off between workouts for your muscles to recover and grow stronger.
There are many exercises that are great for beginners. Here are some exercises that you can try:
Bodyweight squats: Stand with your feet shoulder-width apart and your arms at your sides. Lower your body until your thighs are parallel to the floor.
Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground and then push back up.
Walking lunges: Step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Your back knee should be just above the ground.
Dumbbell rows: Hold a dumbbell in one hand and place the opposite hand and knee on a bench or chair. Pull the weight up toward your chest, keeping your elbow close to your body.
Plank: Start in a push-up position with your arms straight and hands shoulder-width apart. Lower yourself onto your forearms and hold this position for as long as you can.
Jumping jacks: Stand with your feet together and arms at your sides. Jump up and spread your feet apart while raising your arms above your head.
Remember that using weights safely is important for your health and well-being. If you’re new to weightlifting or have any concerns about your fitness routine, consider consulting a fitness professional.