{"id":613,"date":"2023-05-01T11:45:12","date_gmt":"2023-05-01T11:45:12","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=613"},"modified":"2024-09-06T10:23:14","modified_gmt":"2024-09-06T10:23:14","slug":"the-best-beginner-weight-training-guide","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/the-best-beginner-weight-training-guide\/","title":{"rendered":"The Best Beginner Weight Training Guide"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20D%20(6)_0.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you are new to gyms, then the whole setup can be quite daunting for you? &nbsp;The sight of muscular men grunting while lifting weights intimidates you, so much so that you leave those machines with pulleys and levers alone and continue with your cardio or cardiovascular exercises. These exercises increase your heart rate and blood circulation throughout the body. It boosts metabolism and helps burn calories, but iron wields the real benefits of a workout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your muscles follow the logic of use it or lose it. Therefore you need to learn to engage it in varied ways and here you will find strength training also known as resistance training or weight training immensely helpful. As an integral part of any&nbsp;beginner&#8217;s workout regime,&nbsp;strength training helps anyone build muscles irrespective of their age or gender. &nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20C%20(5)_0.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Weights Lifting Exercise<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lifting weights is a compulsory\u00a0exercise for bodybuilding beginners\u00a0and it helps them achieve their fitness goals.<strong>\u00a0<\/strong>A young lad of 20 bulks up and someone in the forties sheds weight and shows off muscle definition with weight lifting as part of his\u00a0gym exercises routine.\u00a0\u00a0For a fifty plus, iron is the key to building strength, stamina and muscle tone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you strength train,&nbsp;you provide your muscles with resistance in the form of external weights or your own body weight. This causes your muscles to contract against this resistance and this leads to an increase in the strength, tone, endurance and mass of the muscles involved. According to Dr. Len Kravitz, an exercise researcher at the University of New Mexico, resistance training offers the greatest stimulation to your muscle cells, which shows in faster gains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Though your muscle cells are undergoing hypertrophy, the visible results will take some&nbsp;time to show. It normally takes four weeks to see your body change, eight weeks for your friends and family to notice and 12 weeks for the rest of the world.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Strength Training Program<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The fact is that strength training is for anyone who wants to get fitter irrespective of gender and age? The wholesome\u00a0benefits of strength training\u00a0make it a must workout that ticks off most of your fitness goals.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beyond improving strength and flexibility, the\u00a0benefits of strength training program\u00a0include positive changes leading to reduced risk of diabetes and heart disease. American Heart Association has found that moderate weight training offers benefits to people with heart disease. An intelligent strength training program includes\u00a0easy to follow workout plan\u00a0for gym beginners. The outcome of such a program will be an improvement in your muscle tone, posture and improvement in metabolism as well as reduced likelihood of injury.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other Advantages of Weight Training<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight lifting not only builds your body but also sustain weight loss. &nbsp;<a href=\"https:\/\/www.everydayhealth.com\/columns\/everyday-fitness\/reasons-to-hit-the-gym-especially-if-youre-sick\/\">A recent study<\/a>&nbsp;revealed that women who followed a weight-training routine 3 times a week increased a number of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.<\/li>\n\n\n\n<li>Additionally, strength training is good for your bones, decreases the risk of injury and boosts your energy levels and elevates your mood.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you are\u00a0new to bodybuilding,\u00a0terms like &#8216;set&#8217; and &#8216;reps&#8217; stand out for you. A rep (repetition) indicates one complete motion of an exercise; a set is a group of reps. Thus, if you performed two sets of 10 reps of bicep curls, this means you did 10 bicep curls, rested and then did 10 more.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Get Started<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/sites\/default\/files\/compound-vs-isolation-300x177.png\" alt=\"\">As a beginner to weight training, you need to know the difference between compound and isolation exercise. An isolation exercise isolates a particular muscle and works only on that muscle group, whereas a compound exercise works more than one major muscle. As a natural trainee, we have a limited amount of natural <a href=\"https:\/\/www.muscleblaze.com\/categories\/ayurveda\/testosterone-booster?navKey=CL-5925\">testosterone<\/a> and growth hormone in the body that we need to make the most of to get the maximum possible protein synthesis and in turn muscle mass and strength gains. Big multi-joint compound exercises work a lot of muscles simultaneously which results in muscle growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bodyweight Training<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Like all beginners, you should start with bodyweight training. You hardly need any equipment for this training, at the max a pull-up bar or a set of gymnastics rings. Body weight exercises like squats, push-ups, handstand push-ups and planks are the must-have workouts for any guy who wishes to build strength and stamina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squats come naturally to human beings. It is a compound movement, which uses more than one joint (hip and knee joints) to complete. Squats strengthen your entire body, both your bones and your muscles and increase flexibility.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand your feet slightly wider than your hips.<\/li>\n\n\n\n<li>Your toes should be pointed slightly outward.<\/li>\n\n\n\n<li>Look straight ahead and pick a spot on the wall in front of you.<\/li>\n\n\n\n<li>Now, lower yourself with a straight back, neutral spine and chest and shoulders up.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Related:&nbsp;<a href=\"https:\/\/www.muscleblaze.com\/articles\/Exercise\/how-to-squat-like-a-pro\/4211\">How to squat like a pro<\/a><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">The pushup is another exercise that all bodybuilders love to do. In this exercise, you balance your body weight on your arms and push yourself up against it.&nbsp; How many times you are able to push yourself up without getting tired, is a barometer of your health and fitness. Pushups recruit more than one muscle group, primarily chest, shoulders and upper arms. This bodyweight exercise also strengthens core muscles, helps build stronger bones and improves metabolism<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dumbbells<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">They are quite handy while weight training. Any gym will keep dumbbells in different sizes, as you can also buy them and use at your leisure. Moreover, dumbbells will put to use the principle of progressive overload. Dumbbells point our muscle imbalances easily and if you feel that you have picked a dumbbell heavier than you can handle, it&#8217;s easier to drop it than a barbell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hand weights and dumb bells are more or less the same, but with a difference in weight. Dumbbells weigh more than 10 pounds or 4kgs, whereas hand weights are lighter and can be used for exercising muscles anytime.&nbsp; Keep them handy and do a few sets of bicep curls when the commercial break appears on the idiot box.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a beginner, it isn&#8217;t necessary to overload on heavy weights right away; start with a pair that feels comfortable for your needs and tires you out in about eight to 10 reps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Barbells<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;A barbell is a 5 to 7 feet long steel bar, which can be thick or thin and has engravings on it to help the lifter maintain their grip. Weight plates are slid on the outer portions of the barbell and are secured with collars to prevent them from sliding off during the exercise. Barbells are easy to learn the basic lifts and are used for weight training, Olympic lifting and power lifting. Owing to its stability barbell allows you to go easier with lower body movements like the squat and deadlift.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kettlebells<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kettlebells looks like a cannonball with a handle. Use kettlebells to pack on more muscle and to get ripped faster. Kettlebells will help you develop more power in your hips, legs and glutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Resistance Bands<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Resistance bands allow you to get a full body strengthening workout without weights.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your progress will depend on the number of reps you do.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Reps<\/td><td>Muscle Tone<\/td><\/tr><tr><td>1-5<\/td><td>Super dense muscle and strength<\/td><\/tr><tr><td>6-12<\/td><td>Equal amount of muscular strength and endurance<\/td><\/tr><tr><td>12+range<\/td><td>Muscular endurance and size<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">After initial days of strength training, you may notice muscle imbalance\u00a0when one muscle is stronger than its opposing muscle. If this is the case then you\u2019ve to engage a mix of muscles in your strength training schedule to enhance your <a href=\"https:\/\/www.muscleblaze.com\/categories\/gainers\/mass-gainer?navKey=CL-5706\">muscle gains<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wake up and lift the iron to remain younger and fitter. The best beginner weight training guide tells you all.<\/p>\n","protected":false},"author":5,"featured_media":614,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-613","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Best Beginner Weight Training Guide<\/title>\n<meta name=\"description\" content=\"Explore the best beginner weight training guide. 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Learn essential tips and exercises to start lifting weights and build muscle effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/the-best-beginner-weight-training-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-01T11:45:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-06T10:23:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2023\/05\/103.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1350\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shaivy Choubey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shaivy Choubey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/\"},\"author\":{\"name\":\"Shaivy Choubey\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/ddd86dac214871db410de0d62fd5b934\"},\"headline\":\"The Best Beginner Weight Training Guide\",\"datePublished\":\"2023-05-01T11:45:12+00:00\",\"dateModified\":\"2024-09-06T10:23:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/\"},\"wordCount\":1284,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/103.jpg\",\"articleSection\":[\"Bodybuilding\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/\",\"name\":\"The Best Beginner Weight Training Guide\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/the-best-beginner-weight-training-guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/103.jpg\",\"datePublished\":\"2023-05-01T11:45:12+00:00\",\"dateModified\":\"2024-09-06T10:23:14+00:00\",\"description\":\"Explore the best beginner weight training guide. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/shaivy-choubey\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The Best Beginner Weight Training Guide","description":"Explore the best beginner weight training guide. 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