10 Things Beginning Lifters Should Know
Each week I review articles in four categories: fat loss, nutrition, strength training and health and wellness, giving you the Just Go Tips from each article to save you time and help you take action.
10 Things Beginning Lifters Should Know by Bret Contreras
For beginning lifters the weight room can be a scary place!
To alleviate some of these fears and make the weight room a place you are comfortable in there are a few things you should know.
Bret goes through 10 things beginning lifters should know, but it isn’t bad to get a reminder for you more experienced lifters out there.
You can go directly to the article by clicking here. My Just Go Tips from the article as well as my thoughts about it can be found below.
Just Go Tips
- Take a rest between sets. Many clients, when I first train them, want to just jump from one exercise to another repeatedly without any rest, but in order to get stronger and gain muscle a certain amount of recovery time is actually needed. Sure you may not take a rest between exercises in a superset, barbell complex or circuit, but your rest time is very important.
- Utilize progressive overload for results. A lot of beginning lifters I see stay at the same weight for an exercise for far too long. You may not be increasing the weight 20 pounds in a lift every week, but you should still work on progressing farther and farther as time goes on. Maybe that’s 5 pounds per week or maybe that’s 5 pounds per month, regardless, progressive overload matters if you want results.
- Don’t be discouraged when progress slows. As a beginning lifter you’ll see increases in strength rather quickly due to neurological adaptations (You essentially become more coordinated with the movements) but this will slow – don’t be discouraged because this is normal. You can still make progress, but unfortunately it takes time. Hey, if there was an easier way I’d let you know!
To see the Just Go Tips from every article review click here.
As a beginning lifter in a gym you obviously have lots to learn, however, the fact that you are there is awesome!
I could talk about how you get results till the end of time, but nothing really matters unless you can apply what you learn and actually get to the gym.
With that being said, I couldn’t agree more with Bret talking about the importance of strength training.
Most beginners do lots and lots of cardio, but don’t do much in the realm of strength training when they first start exercising. This is a HUGE mistake.
The benefits of strength training go way beyond simply looking better. With strength training comes an increase in muscle mass which will help elevate your metabolism, strengthen your bones and makes it easier to manage your weight in the long run.
Another point that Bret makes, which I’ve also talked about, is that you can’t out-train a bad diet.
Exercising is great and beneficial in so many ways, but that doesn’t give you the green light to eat whatever you want and still get your desired results.
If you want to change your physique, your diet is going to play a huge role, in many cases more so even than the exercise you do.
What should you do next? Just go!
Choose something you can apply to your life and take action. What have you got to lose?
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