Say Hello to the Weight Room
If you’ve been considering trying weightlifting to boost your fitness routine, then you already know it comes with multiple benefits. Repeatedly lifting heavy weights can build muscle mass, improve strength, increase bone density, and much more. Because women are more prone to health diseases like osteoporosis according to the NHS, it’s especially beneficial to add weightlifting to a workout routine. We’ll take you through the next steps if you’re interested in learning more!
If weight training seems a little daunting at first, don’t worry, everyone has to start somewhere. People use external weights such as barbells, dumbbells, and kettle bells to train their bodies to handle more mass. With time, you’ll start to build more muscle and lift heavier loads. We recommend starting with these 3 main movements:
- Hip thrusts: This exercise involves squeezing the glutes and thrusting the hips upward either on the floor or a bench while holding a barbell on your hips. This move is great for hip extension and glute activation.
- Deadlifts: For this exercise, you lift a barbell off the ground to a standing position and back down again. It boosts metabolism and increases strength in the glutes, core, back, and hamstrings.
- Squats: To perform a squat, keep a shoulder-width stance with knees bent and back slightly arched. Lower your knees and push back up through your feet until you’re back in a standing position.
Along with doing the right exercises, it’s just as crucial to practice proper form, stance, and to brace your core. Handling heavier weights than you’re used to means being extra cautious when using them to improve your strength. These factors could be the difference between a successful workout and a painful injury, so it’s important to ensure correct movement while attempting any weightlifting, especially as a beginner. At Fitness by Maryam, we teach the essentials about how much to lift at your level, correcting your posture, adjusting the bars and weights, how many reps and sets to perform based on your goals, and much more. Our upcoming class, Intro to Weightlifting, goes into detail about how to safely start your lifting journey with confidence. Join us on Saturday, July 12th, from 9 to 10:30 a.m. for this informative and fun workshop!
It’s also crucial to utilize the proper equipment as you start your weightlifting journey. It makes it much easier to navigate the exercises and practice proper form to avoid injury and see the results you want quicker. Wrist straps give you wrist support and better grip which puts less stress on your wrists and hands. A lifting belt is also a great tool for lifting as it braces your core and stabilizes your midline for extra support. Lastly, the proper shoes allow for a stable base to prevent unwanted movement. Flat-soled shoes minimize shifts during lifts and increase contact with the ground for the safest movement.
We hope this article helped you better understand the basics of weightlifting and encourage you to start your journey if you haven’t already. It can be intimidating to try a new type of exercise, which is why in-person learning can be so beneficial. Sign up today for our Intro to Weightlifting class led by Coach Maryam where she will go further in-depth about everything you need to know to lift weights and see results.
Any questions? Feel free to reach out to us via email, phone call, or stop by the gym for a tour! You can also check us out our upcoming events for this month on Instagram at Fitness By Maryam!
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