If you’re just starting out at home, these weight training tips will save you time and money. Just avoid these 5 common mistakes beginners make, and you’ll be in good shape.
Mistake #1: Not Thinking Beyond Barbells And Dumbbells
Dumbbells and barbells are just tools used as resistance to make your body stronger. When you workout at home, it’s often impractical to store complete sets of different sized barbells, dumbbells and racks.
You can get in really great shape without using a single dumbbell or barbell.
Can you imagine seeing an out of shape, obese wild animal? Can you imagine a chimpanzee lifting dumbbells and barbells while letting out a grunt? The only weights they use are things they find in nature. Things like their own body weight, their babies, passing explorers, etc.
But they’re fit and strong and in great shape. (Well ... in a chimpanzee kind of way.)
The point I’m making is ... you can get in shape and get really fit without using man-made weights. If you prefer or like to use them, that’s a different thing. No harm in that at all.
But you don’t have to use them, especially if you’re trying to save time and money. And especially if you’re a beginner just starting out and you don’t have any equipment ready.
That’s why in my new beginner workout system, users can workout without a single dumbbell.
So, if you don’t have barbells and dumbbells, you’re not stuck.
You can use things like milk bottles, a backpack full of books, a bag full of sand or pebbles etc. You can even vary the weights.
For example, save your used milk bottles of different sizes. Fill them with water. You can even fill them only half full or 2/3 full depending on how heavy you want them to be. The same with sand bags, you can make small bags of sand weighing 1 kg each. And put them in a larger, strong bag. Add or take out 1 kg bags to get the weights you want.
In fact, when you’re starting out, you don’t even need to worry about using makeshift weights. If you know how to use it, your own body weight will give you more than enough resistance to work with. You’ll see how in this home workout system.
Mistake #2: Not Taking The Time To Learn Correct Exercise Techniques
This is probably one of the most common weight training tips you keep hearing. But I have to remind you again. Using the correct form to perform an exercise is critical.
The most common technique to learn is to keep the spine in a neutral position and suck in your stomach and keep it tight. You’ll need to do that with most exercise moves.
Another thing is when you lift weights over your head, don’t look up at the weight. Or you'll risk straining your back.
Every time before you do a new exercise move, learn the correct form with light weights first. Only when you have mastered the movements should you start with heavy (but still manageable) weights.
Mistake #3: Skipping The Warm Up
This is another of my important weight training tips. Warming up is an essential part of a workout. You need it to route more blood to your muscles.
At rest your muscles only receive about 15 percent of your blood supply. When you exercise, your muscles will need up to 80 percent.
It takes time to re-route more blood like that to your muscles. So, if you start exercising vigorously without preparing your body, your muscles are still not filled with blood. So they won’t be as elastic as they should be.
That means there’s a real risk of injury. What’s more, you’ll get tired quickly and easily.
Mistake #4: Learning To Do Too Many Different Exercises
It’s not necessary to do many different exercises, especially if you’re very busy and want to keep things simple. You don’t need to do every single exercise you come across to get into great shape.
Four or five different exercises are usually sufficient. One thing though, the exercises have to be the ones that work many different muscle groups. For example, exercises such as squats that work buttocks, thighs and core. And push ups that work arms, shoulders, chest and core.
That’s why in my beginner home workout system, I use only 4 very simple exercises. Those exercises are more than enough to get a complete whole body workout that’ll give you a great figure.
Mistake #5: Using The Same Weights Over And Over Again
The whole point of doing weight training is to get stronger. Well … to get a better body. But to get a truly great looking body, you’ve got to make your muscles stronger.
So, it doesn’t make sense to keep using the same amount of weight. As soon as you can do an exercise fairly easily with a certain weight, you should increase the weights. That way, your body gets stronger and stronger. And you get better and better looking. :-)
That means those dinky pink dumbbells the models in glossy photos are using don’t belong in your home. You’ll need things heavier than that to possess a really fit, feminine body.
There you go. I hope you’ve enjoyed these weight training tips.
Good luck with your workouts!