Weight Training Rookie?

28 Jul

Walking into a gym can be quite intimidating, especially if your goal of going to the gym is to weight train. Don’t let the “iron-pumping testosterzone” (thanks Ryan!) aka free weight/machine sections  scare you! Resistance training has been proven to reduce body fat, boost metabolism, build strength and increase bone density in both men and women. The hardest part about beginning a weight training regimen is where to start. The most important thing to remember about weight training is BIG to SMALL. Always train your bigger muscles (chest, back, quadriceps, hamstrings, glutes, etc) first-then, what I call “accessorizing” your frame, train your smaller muscles (biceps, triceps, deltoids, calves,etc). Here are some other tips & tricks:

  • warm-up with similar, dynamic exercises that you’ll do in your workout.
  • mix and match dumbbells, barbels, BOSUs, stability balls, resistance bands-all are great pieces of equipment when it comes to challenging your body.
  • multitask-doing more compound (multi-joint) exercises cuts your workout time down, increases calorie burn and heart rate, and mimics functional (everyday) movements.
  • have fun! if there are certain exercises you enjoy doing, research similar exercises to add a variety to your routine.
Personal trainers are very resourceful and skilled when it comes to resistance training and what can be done with what in the safest way. Many gyms offer free equipment orientations, where a trainer will help you become familiarized with all of the equipment and machines the gym has to offer.
There are endless possibilities when it comes to weight training; find what works for you, constantly change your routine and you’ll keep seeing results!


2 Responses to “Weight Training Rookie?”


  1. 2-for-1 Weight Machine Exercises « K.E.P.T. You Fit -

    […] (inner thigh) squeeze (not a fan) Now-here’s a total body superset workout: rememberBIG to SMALL and proper form & safety cues! (exercise at your own […]

  2. 1-Minute Changers « K.E.P.T. You Fit -

    […] plank hip drops Remember BIG to SMALL! and Proper Form and Safety Cues of course Happy Sunday! Eco World Content From Across The […]

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