Lifting weights is the most obvious type of exercise if you want to build some muscle. Of course, as with most things, it’s not as simple as just grabbing a heavy object. You need to know the right kind of weight, how to lift it, how many times to lift it and when to stop. Yeah… you’re probably going to want at least some advice before you get started!
The best way to begin is by asking someone who knows what they’re doing, like a certified personal trainer, so they can teach you what to do without injuring yourself. Warming up is one of the most important things to ensure you don’t pull a muscle or worse. Wear proper clothes and stay hydrated.
Then, you need to make sure you start small. It’s tempting to try to show off making big gestures, but it’s much safer and more effective to try a small weight first and build a bit of muscle before you lift the really heavy stuff. Test a new weight before you try to do a whole workout with it. Carefully and gradually should be your mantra.
There are different types of weights you can try to lift. They’re different shapes and sizes, requiring different sorts of movement and working different muscles. Dumbbells are probably one of the most recognizable options. Kettlebells (like a small ball with a handle on top) are good for full-body workouts because they engage lots of different muscles at once. You’re less likely to injure yourself if you take time for every muscle rather than focusing exclusively on one or two.
Whatever kind of weight you choose, you still need to take regular breaks in your session. Just a minute between each set will help prevent you from burning out. Make sure your session as a whole doesn’t go on too long, either. By the time you reach 45 minutes, the exercise probably isn’t going to be doing you much good anymore. Do some stretching and cooling down, then go home. Give it a day or two before you lift again so you have time to recover.
You don’t have to go to a gym to lift weights. It’s something you can do at home with the right equipment and knowledge. With a bit of help and care, you could soon be gaining muscle safely and sustainably.
