Grade 1 - Intro to Weightlifting

 Intro to Weightlifting

What is Weightlifting?

    Weightlifting is the act of trying to increase muscular strength, hypertrophy, and endurance by means of using weights as resistance. Simply, it's working out using weights such as dumbbells, bands, kettlebells, and barbells. 

Why Weightlift?

    Weightlifting is the easiest way to increase the strength and size of your muscles. This is because you have easy access to increasing resistance, which is needed to increase your strength or size. The downside however is that most people need access to a gym to begin weight training. Some cheap gym memberships I recommend however are Planet Fitness - $170/yr. + one-time $50, Lifetime Fitness - $2400/yr., Anytime Fitness - $480/yr. + one-time $90. 

How to Weightlift.

    The first step of weight training is to figure out your workout split. This is what parts of your body you work out on what days. There are many different types of splits, and I will do a post entirely on types of splits. The next step is to learn your form. Form is how you perform the movement; good form is essential to making progress without injury. Bad form can cause life-altering injuries so it's key you get your form almost perfect before you continue. The next step is to actually perform the movements with a weight that's hard but not impossible. This weight will usually be very light, which is okay, it helps you get your form down. 

    You want to shoot for 3 sets of 12 reps for most movements to start with. Sets are the number of times you do a specific number of reps on a movement. Sets usually have a rest time between them, anywhere from 2-4 minutes. Reps are the number of times you perform the movement. So, 3 sets of 12 means you do 12 presses 3 times. I would say adjust the weight until you can perform these 3 sets of 12.     

    Over time you going to want to increase the weight slightly. This may take days, weeks, or even months. As you increase weight, you'll notice your strength increasing and your muscle size increasing. However, don't forget about your form! 

Rest.

    You don't want to work out every day, however. You want to have at least 1 rest day per week where you don't work out. This is because your body needs time to recover from your workouts. Not resting can cause injury which will set you back in your fitness progress. So please don't overwork yourself; if you don't feel good on a day don't work out. Especially if you are sick, please don't force yourself to lift because that can end very dangerously.