weightlifting is one of the most popular and challenging sports to master. However, with the right guidance, anyone can achieve excellence. From beginners to seasoned pros, everyone can train smarter and achieve their fitness goals with the right training, dietary advice and support. While there are many types of weightlifting moves and equipment, the purpose of this article is to provide a beginner’s guide to progressing in weightlifting.
What is weightlifting?
I’weightlifting is a sport in which athletes attempt to lift weights of different types and sizes. The weightlifter can perform these lifts either with an Olympic barbell or with dumbbells.
How to progress in weightlifting
Beginners should start with basics – training and technique. A good way to start is to find a program that offers both of these elements. Programs that incorporate both training and technique will help your muscles adapt to the movements, while preventing injuries. It is important for beginners to work on their form from the start, because it is easier for the muscles to learn correct form than to unlearn bad habits.
Once you feel comfortable with the basics, you can move on to more difficult moves like squats, squats, and deadlifts. These moves are more complicated than beginners may be used to, which means they need to take more time and practice before trying them in a workout routine.
As you progress, the difficulty of your challenges also increases. For example, as you progress in weightlifting, you will need to incorporate heavier weights into your training program. As mentioned before, heavier weights tend to be more difficult than lighter weights, so new challenges should be introduced gradually, if possible.
The best weightlifting exercises for beginners
You can achieve a great upper body workout by incorporating the following moves:
- Chest vaulting – This exercise targets the chest and shoulders.
- Push-ups – Push-ups work the chest, arms, triceps, and core muscles.
- Dips – Dips work the chest, arms, triceps and core muscles.
- Pull-ups – Pull-ups work your back and biceps. The ability to do pull-ups is a great indicator of a person’s strength and fitness.
- Folded Row – The folded row works the back. They also improve posture and help protect against injury because they strengthen lower back muscles.
- Lateral Raises – These exercises target the sides of the body, including the obliques, thighs, and shoulders.
The best training programs for beginners in weightlifting.
For the beginnersTHE best type of workout program is a split program. A split program allows you to train different muscle groups on different days, allowing your muscles to recover faster. It also allows you to use compound exercises and lift heavier weights for more reps, which helps build muscle definition and size.
From split programs the most popular include the Push Pull Workout Program, the Bodybuilder Workout Program and the 3 Day Full Body Workout Program.
In summary
For those who start, it is important not to be overzealous with the weight. A good rule of thumb is to start by lifting 60-65% of your maximum weight and increase by 5-10% as you become more proficient. For those who are heavier or tall, it is best to start at 50%.
It’s easy to get discouraged when you can’t pull off a move after just one try or when you’re unable to lift a certain weight off the floor. Don’t worry about getting stronger overnight; focus on gradual and steady progression. And when something is too heavy for you, always use correct form, which involves bending your knees slightly and keeping your back straight.
The include both heavy lower-body exercises, like squats and dumbbells, and upper-body exercises, like bench presses and pull-ups. All exercises should be done in moderation and with good form to avoid injury. Finally, don’t forget that diet plays a huge role in progress. It can make or break anyone’s progress, so be sure to eat a healthy diet with plenty of protein and carbohydrates.
