Cardio is a great way to burn fat and improve cardiovascular health, but if you don’t already train your body with weights, you could be cutting yourself short.
If you stick to cardio-only workouts, you will put your body in a state of caloric deficit, causing muscle to be used as a fuel source.
As a result, over time, you might notice a reduction in your muscle mass.
Not to mention that all cardio and no weight training is also boring – especially if you keep doing it the old-school way (e.g., a session on the treadmill or elliptical in a steady-state movement).
To burn fat and build lean muscle at the same time, you need to incorporate strength training into your exercise routine.
This can make you stronger and get you that toned look without causing you to ‘bulk up”.
If you’re ready to start your weightlifting journey, we’ve got expert tips to help you get started.
Weightlifting for Women: A Beginner’s Guide
As you prepare to embark on a strength training program, keep the following tips in mind.
Start small
A question that frequently pops up from my readers is, “How much weight should I start lifting at the gym?”.
Of course, when starting out, it’s best to use lighter weights.
What’s considered “light” depends on many factors, such as your fitness goals (e.g., building strength, building muscle, or improving endurance) and your current fitness level.
However, for most women who are new to weightlifting, a good rule of thumb is to start with 2kg to 5kg for upper body exercises and 8 kg to 15 kg for lower body exercises.
As you make progress with your workouts, you can start to increase the amount of weight you’re lifting by 5 to 10% while ensuring that you have a proper form before doing the exercise with additional weight.
Focus on compound exercises
As a beginner, it’s best to focus on compound exercises that require movement in more than one joint.
For example, squats require movement including three joints: the ankle, knee, and hip.
Other examples of compound exercises include deadlifts, lunges, bench press, overhead press, and barbell rows.
Unlike isolation exercises that specifically target one area (such as biceps curls, triceps kickbacks, dumbbell lateral raises, etc.), compound exercises enable you to work out multiple muscle groups at the same time and build the foundation of your overall strength and muscle mass.
Plus, compound exercises help you improve coordination while also creating a better mind-muscle connection.
Once you’ve built a solid foundation in weightlifting with compound exercises, you can include isolation exercises in your workout to target specific muscles or body parts for optimal muscle gains.
Consider consulting a personal trainer
While it’s definitely possible to start lifting weights on your own in the comfort of your living room, getting the right guidance and support from an expert trainer can be invaluable in laying the foundation for heavier lifting.
A personal trainer can work with you one-on-one and show you how to perform exercises correctly to prevent injury and reach your specific fitness goals.
For example, here at Bring on Life, we can work with you to create a customised workout plan tailored to your needs and abilities – All while keeping you accountable and motivated, providing feedback on your form and technique, and making adjustments to help you progress from beginner to advanced.
For more information, please check our one-on-one coaching program.
Ask for help
If for whatever reason you can’t work out with a personal trainer, don’t be afraid to ask for help.
Instead of shying away from equipment you’re unfamiliar with, seek assistance from a gym staff member or another gym member.
You can also take advantage of the resources on this blog or become part of the Bring on Life community on Facebook and Instagram.
This will provide you access to information and expertise and help you get the support and motivation that comes from being part of a group of like-minded people.
Time your rest periods
In my experience, I’ve noticed that beginners often make the mistake of either not resting at all or resting too much between sets.
However, neither of these approaches is ideal.
As a beginner, you should aim to rest for around 60-120 seconds between sets.
One study found that 60-120 second rest intervals have the greatest benefits for beginners as they provide ample time to recover from a challenging set and maximise muscle building.
Resting for less than 60 seconds may not provide enough recovery time, leading to decreased performance on subsequent sets and an increased risk of injury due to fatigue.
On the other hand, resting for more than 120 seconds may result in the muscles cooling down and losing their stimulus, leading to a decrease in overall workout effectiveness.
As you make progress, you can shorten or lengthen your rest intervals to target different goals, but your beginner workout routine should establish a solid foundation of skills.
Opt for a total of 2-3 exercises per muscle group
As a beginner, you should do no more than 2-3 exercises per muscle group on a single day.
This means that if you train two muscle groups in a day, you should do no more than 6 exercises in a single day.
While it can be tempting to try every exercise you see on social media, doing too many exercises in a single workout can lead to fatigue which, in turn, can increase the risk of injury.
Plus, by focusing on a smaller number of exercises, you can give each exercise the attention it deserves and make the most of your time in the gym.
Rest and recover
Even the most experienced weightlifters appreciate the importance of rest and recovery after exercise.
I often find beginners hitting the gym 7 days a week in an attempt to get faster results.
However, too much training without enough rest can lead to muscle fatigue, sore muscles, and even a decline in exercise performance.
Not to mention that working out daily can lead your well-intentioned exercise routine to backfire.
So why is that?
While it’s a common misconception that muscles grow during workouts, in reality, it’s during rest days when the magic happens.
During rest days, your body repairs microtears in muscle fibres through protein synthesis. Adequate rest promotes muscle growth which enables you to achieve a toned and defined body.
So, make sure you take those rest days seriously and let your body recover and grow stronger.
Don’t bring your phone to the gym
We live in a time where most of us spend our days glued to our smartphones and social media accounts, and the gym is no different.
Too often I see people mindlessly scrolling on social media between sets while losing focus and precious minutes in their workout.
I always remind my clients that if they find themselves with enough time to scroll on social networks between sets, it’s a sign that they’ve rested more than enough.
I understand some beginners may need a mobile app to get workout ideas and ensure they perform exercises correctly, but you shouldn’t bring your phone to the gym to check your notifications, social media feeds, or messages.
This can take your focus away from your workout, prolong your rest periods, and reduce the effectiveness of your training.
The Bottom Line
Weightlifting is a great way to burn fat, build muscle mass, and achieve that toned, sculpted physique.
If you’re looking to incorporate weight training into your fitness routine, consider the tips in this article.
This will help you start gradually, avoid injury, and maximise results.
However, the best place to start is to join a one-on-one coaching program that offers customised workouts and nutrition advice.
And why not try the Bring on Life Method™ to start seeing real results in just 12 weeks? Contact us today to get started!
Sources:
ACSM (American College of Sports Medicine) – ACSM Guidelines for Strength Training