You’re about to pick up that loaded barbell when you realize you don’t know what to do with your body. All beginners face this dilemma as they start to incorporate weightlifting into their fitness routines. It’s essential to take a pause and consider some tips before you hurt yourself.
Pay attention to these weightlifting tips for women.
1. Never Skip a Warm-Up
It’s always necessary to stretch out your muscles before any workout. Whether you plan to complete a 30-minute yoga session or a set of deadlifts, it’s never smart to start with cold, rigid muscles. Set aside at least 10 minutes to walk around a track and do a few pushups. As a result, your arms and legs will be ready for weightlifting.
These steps can prevent potential sports injuries and increase your overall performance. You should also cool down with a similar routine after you complete your workout. This part should ensure that you won’t feel tight or sore later on.
2. Focus on Your Form
Above all else, your form can make or break your weightlifting experience. If you don’t nail down the correct posture, you can suffer from different health issues. No one wants to deal with constant back pain. That’s why it’s crucial to master the squat.
When you squat, you should push down on your heels. Make sure your chest stays straight and your shoulders hang back. If your chest sticks out a little, that’s alright. Your knees shouldn’t extend past your toes. Always check that you engage your core completely as you descend.
3. Find a Support System
When you first start weightlifting, it’s easy to feel a little discouraged. It takes a lot of work to get to a point where you feel comfortable enough to pick up dozens of pounds. That’s where your friends can have an impact. The buddy system can be super helpful at the gym!
Find people within your local weightlifting community that you can rely on for support. You could take a class or join a group to meet fellow gym-goers – or simply ask your friends to participate with you. This way, you can always rely on someone to keep you accountable and safe as you work out.
4. Don’t Go Too Overboard
You may want to dive into an intense exercise, but it’s best to start small. You shouldn’t complete a ton of sets before you even have a handle on proper form. Before you increase your workload, be sure that you have the basics down. You can use a simple progression method to learn each new move that you come across.
First, learn to do the exercise without any weight. Once you achieve the proper form, feel free to add weight little by little. Continue for a week or two until you’re entirely comfortable with the move. Then, add more weight.
5. Eat the Right Meals
Your diet corresponds directly to your workout routine. If you don’t eat the right foods, you won’t be able to build muscle, no matter how many pounds you lift. When you’re away from the gym, make sure to create a meal plan with a lot of protein.
Meats like chicken, salmon and beef can serve as a nutritious base. Other additions like quinoa and edamame are yummy sides. Remember to supplement every meal with plenty of water. You can also consume protein power to repair your muscles after a workout.
Use These Weightlifting Tips for Women to Perfect Your Exercise Routine
Before you venture into weightlifting, take note of these tips. This way, you can set yourself up for the best workout possible.