If you’re intimidated by weightlifting, it can be easy to stick to what you already know, which means spending another hour on the elliptical. Plus, some people worry that lifting weights will lead to a seriously jacked-up body. But trust us — weightlifting is not actually as complicated as it looks, and you won’t be looking like The Rock after a sweat sesh or two!
Instead, building muscle through strength training will burn some serious calories and torch more body fat. Did we mention it’ll do so all day long, even after your workout? Slow clap, please.
Weights can increase your lean body mass, which in turn increases the number of calories you burn in a day. The elliptical could never.If we have you convinced, those dumbbells may still be looking mighty intimidating. Look no further — here’s everything you should know when stepping into the iron paradise side of the gym.
This step is crucial. It will set the tone, loosen up those muscles and prepare your body for what’s to come. If you’re missing the elliptical already, this is the perfect time to incorporate it into your workout. Basically, the goal of the warm-up is to include some form of mobility and activation to wake up your whole body. Your warm-up can take many forms — incline walking on the treadmill, foam rolling, jumping jacks, and stretching are all great options. It’s also a good idea to add in a few movements that will activate the specific muscle group you plan to hit.
Example: Leg Workout Edition
Hip thrusts can help to bring awareness to your glutes prior to a squat-based workout.
Here’s how to do a hip thrust:
1. Lie on your back, arms by either side.
2. Make sure there is no arch in your back and your core is stabilized.
3. Bend your knees, with your feet firmly on the ground.
4. Press through your heels, lifting your hips to form a straight line from your shoulders to your knees.
5. Squeeze your glutes at the top, and then lower your hips to the ground to repeat the movement.
Before touching a single weight, practice each movement with only your body. This will instill good habits and correct form from the get-go. When you start to add weights to those movements, the foundation is already established. Lack of proper form could lead to an insufficient workout, or possibly even an injury. That’s why perfecting your form is an essential step in your journey to becoming the ultimate weightlifter. Plus, you’ll feel more comfortable and confident knowing you’re doing everything correctly. Then, the eyes staring at you in the gym will only be filled with admiration.
Example: Arm Workout Edition
Curles for the girls, am I right? Here’s how you can do the most perfect bicep curl ever seen:
1. Place your feet hip-width apart.
2. Position your arms hanging by your sides and palms facing forward. (You can make a fist since we’re using imaginary weights here.)
3. Make sure your elbows are close to your torso. (This one is important!)
4. Keeping your upper arms stable and elbows glued to your side, begin to curl up to your shoulders.
5. Exhale as you go up and inhale as you go back down.
Boom — you did it! I’m so proud. Now you’re ready to start using some actual weights.
The main goal is to gradually add in weight, without compromising on form. You should take this process at a slow pace.
It’s best to start with a weight you feel comfortable lifting. Don’t be embarrassed if it’s something like 5-pound dumbbells. Remember — you’re brand new to weight training. Going from 0 to 100 can lead to an injury. Once you’re moving that weight with ease, start working your way up to something heavier.
Example: Shoulder Workout Edition
Want stronger shoulders and bigger gains? Please welcome the military press — a fan favorite. Nail this move and you’ll be on your way. Here’s how it’s done:
1. Place your feet shoulder-width apart.
2. Stabilize your back, avoiding any sort of arch.
3. Look straight in front of you, not down or up. Keep this head position throughout the movement.
4. Begin with your arms up, elbows bent at your shoulders, and holding the weights directly over your elbows (think goal-post arms!)
5. Press the weight over your head, in as straight a line as possible.
6. Activate your shoulder muscles at the top.
7. Bring the weight back down to the starting position and repeat.
Weights build muscle. But there’s more to it than just a buff body. Strength training is an excellent tool to increase your metabolism, and therefore burn more calories and fat. Plus, you’ll feel stronger — inside and out. It’s a win, win!
