{"id":6750,"date":"2022-05-24T11:23:40","date_gmt":"2022-05-24T17:23:40","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6750"},"modified":"2022-05-30T14:08:20","modified_gmt":"2022-05-30T20:08:20","slug":"starting-a-weightlifting-program","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2022\/05\/24\/starting-a-weightlifting-program\/","title":{"rendered":"Starting a Weightlifting Program"},"content":{"rendered":"

When you are starting a weightlifting program, if you are a beginner to weightlifting<\/a>, it\u2019s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out.<\/p>\n

Weightlifting is straightforward in theory (you just, erm\u2026 lift weights, right?).\u00a0But it\u2019s a bit more complicated in practice.<\/p>\n

How are you supposed to know where to even begin with finding a good weightlifting program?<\/p>\n

Although it might seem daunting at first, the benefits of lifting weights far outweigh any hurdles you might have getting started.<\/p>\n

William P. Kelley<\/a>, C.S.C.S, ATC, says some\u00a0major benefits of weightlifting<\/a>\u00a0include improved strength,\u00a0bone density<\/a>, and heart health.<\/p>\n

Studies even suggest that it can help keep your brain sharp, as well as increase energy levels and decrease stress.<\/p>\n

Trevor Thieme, C.S.C.S., Beachbody\u2019s senior manager of fitness and nutrition content, notes that lifting weights is also an effective way to\u00a0lose weight<\/a>.<\/p>\n

\u201cWeightlifting can help you lose fat faster than steady-state cardio because it keeps your metabolism elevated for longer post-workout,\u201d he explains. \u201cThe result is that it helps you burn more total calories.\u201d<\/p>\n

But before you get to enjoy all the benefits of lifting weights, you first have to get started.<\/p>\n

The first step? Creating\u00a0smart goals<\/a>.<\/p>\n

\"Starting<\/p>\n

When Starting a Weightlifting Program What Should Your Goals Be?<\/h2>\n

\u201cGoal setting is critical to guiding your weightlifting path,\u201d Kelley says.<\/p>\n

Before you even\u00a0choose a weightlifting program<\/a>, consider what you want to get out of it.<\/p>\n

Are you training for a specific event, for general health, or with aesthetics in mind?<\/p>\n

Do you want to lose weight, build strength, pack on muscle, or achieve a combination of any or all three of those goals?<\/p>\n

\u201cEach objective requires a different strategy, and by identifying your goal or goals, you can identify the most effective training program to achieve it,\u201d Thieme says.<\/p>\n

The tips below will help you do that.<\/p>\n

If you need some extra guidance to help you get started, check out Beachbody On Demand\u2019s\u00a0weightlifting programs<\/a>.<\/p>\n

Both programs can help you achieve the lean, muscular physique you\u2019ve always dreamed of building.<\/p>\n

(See the results for yourself!<\/a>)<\/p>\n

13 Common Questions About Starting a Weightlifting Program<\/h2>\n

These 13 questions and answers will give you the information you need to start lifting weights, including basic training tips and mistakes to avoid.<\/p>\n

1. What equipment do I need for a weightlifting program?<\/h3>\n

If you\u2019re starting an\u00a0at-home weightlifting program<\/a>, dumbbells are a necessity \u2014 but having just a single pair may not cut it.<\/p>\n

Thieme says you need different weights to effectively challenge different muscle groups. Your legs should be able to handle heavier weights than your triceps, for example.<\/p>\n

That\u2019s why he recommends investing in a pair of selectorized (aka adjustable) dumbbells (like this set of\u00a0Bowflex dumbbells<\/a>).<\/p>\n

\u201cA single pair of\u00a0dumbbells can replace an entire dumbbell rack, saving you hundreds of dollars \u2014 not to mention lots of floor space,\u201d he says.<\/p>\n

A bench is another useful piece of equipment for\u00a0developing overall strength and power<\/a>, Kelly says, although you could get by without one if you\u2019re short on space.<\/p>\n

\"Weightlifting<\/p>\n

2. How much weight should I lift?<\/h2>\n

\u201cYou should always lift the heaviest amount of weight that allows you to complete all of your reps and sets for all of the exercises in your workout,\u201d Thieme says.<\/p>\n

If you can\u2019t maintain proper form for the last several reps of an exercise, go lighter.<\/p>\n

If you can breeze through your reps with the last few feeling as comfortable as the first few, go heavier.<\/p>\n

The key to\u00a0achieving muscle growth is to find your sweet spot<\/a>, which in this case means a weight that challenges you without forcing you to sacrifice good form.<\/p>\n

3. How many reps and sets should I do for each weightlifting exercise?<\/h3>\n

First, consider your weightlifting goals. \u201cIf you want increased strength, you should do from two to six reps per set. For hypertrophy [muscle growth] do eight to 12 reps. And for endurance, do 15 to 20 reps,\u201d Kelley says.<\/p>\n

As for sets, Thieme says it\u2019s important to do multiple sets of each exercise, no matter your goal.<\/p>\n

Three sets per exercise is generally a good number, but don\u2019t lock yourself into that.<\/p>\n

As long as you\u2019re doing at least two and not more than five or six, you\u2019re good.<\/p>\n

And if you want to increase your strength, build bigger muscles,\u00a0and<\/em>\u00a0improve your muscular endurance, regularly vary the number of reps and sets you do.<\/p>\n

\u201cOptimal muscle growth occurs when you target both of the major muscle fiber types \u2014 I and II \u2014 and the best way achieve that is by lifting across the entire rep spectrum,\u201d says Thieme. \u201cIncorporate both heavy-weight\/low-rep sets and light-weight\/high-rep sets in your training program.\u201d<\/p>\n

4. Should I focus on one or two body parts a day, or do full-body workouts every time?<\/h3>\n

Both are effective strategies<\/a>\u00a0for packing on muscle.<\/p>\n

\u201cThe key is to work each body part or muscle group at least twice a week,\u201d says Thieme, who suggests alternating between the two training strategies. \u201cDo split training for 2 or 3 months, and then do total-body training for 2 or 3 months.\u201d<\/p>\n

Your schedule is also a determining factor, Kelley notes.<\/p>\n

\u201cIf you can only work out two to three times per week, then a total-body lifting program may be more efficient,\u201d he says.<\/p>\n

5. How many days per week should I lift weights?<\/h3>\n

How often you lift weights comes down to your goals and schedule as well, Kelley says. (Do we sound like a broken record yet?)<\/p>\n

\u201cThe ratio of exercise to recovery days that maximizes results and minimizes injury and overtraining risks depends largely on your current\u00a0fitness level<\/a>\u00a0and the type, intensity, and duration of your workouts,\u201d Thieme says.<\/p>\n

He recommends lifting a minimum of two days a week a maximum of six days.<\/p>\n

6. Do I need to take rest days during a weightlifting program?<\/h3>\n

Yes! Giving yourself a\u00a0day off from training<\/a>\u00a0is crucial to your weightlifting success.<\/p>\n

\u201cLifting days are where you [purposefully] damage muscle tissue,\u201d Kelley says, while \u201crest\/recovery days are when muscles repair and rebuild.\u201d<\/p>\n

Both days are needed to become stronger.<\/p>\n

If you don\u2019t give yourself sufficient recovery time, you\u2019ll sabotage your workout performance and hinder your results.<\/p>\n

\u201cTraining adaptations don\u2019t happen during workouts, they happen between them, making recovery days just as important as training days,\u201d says Thieme.<\/p>\n

\u201cWhat people often forget is that, when it comes to exercise, more isn\u2019t always better. You have to give your body the time it needs to respond to the training stimulus that each workout provides,\u201d he explains.<\/p>\n

How often you should take a recovery day depends on your fitness level, primary exercise type and intensity, age, and sleep habits, but a good rule of thumb is to take one or two rest\/recovery days a week.<\/p>\n

If you feel energized on your designated rest days, Kelley recommends\u00a0active recovery<\/a>\u00a0activities, which facilitate blood flow to your muscles without overloading them.<\/p>\n

Yoga and light cardio (e.g., an easy jog, leisurely bike ride, or short hike) are good options.<\/p>\n

Also, don\u2019t limit warm-up and cooldown activities to warm-ups and cooldowns.<\/p>\n

Perform\u00a0dynamic stretching<\/a>\u00a0and\u00a0foam-rolling<\/a>\u00a0every day, regardless of whether or not you\u2019re working out.<\/p>\n

\"Weightlifting<\/p>\n

7. How do I avoid a muscle-building plateau?<\/h3>\n

There are numerous factors that\u00a0contribute to muscle growth<\/a>, but the key to achieving consistent gains is to regularly increase the challenge to your muscles, Kelley says.<\/p>\n

\u201cBy increasing the stress on a muscle through a principle called \u2018progressive overload,\u2019 you illicit changes in that muscle, including greater size, greater contraction force, and improved motor recruitment,\u201d he explains.<\/p>\n

Lifting progressively heavier weights isn\u2019t the only way to do that.<\/p>\n

\u201cOther ways to achieve progressive overload include decreasing the rest periods between sets, performing more complex exercise variations, and switching up the exercises you do,\u201d says Thieme. \u201cEven changing up your grip (e.g., from underhand to neutral) can increase the challenge to your muscles and trigger fresh growth.\u201d<\/p>\n

8. Can I do my weightlifting program and still do cardio and other workouts?<\/h3>\n

The short answer: yes. But you need to be strategic about it.<\/p>\n

\u201cIf your focus is weightlifting, then you should use cardio as a form of \u2018active recovery,’\u201d says Thieme.<\/p>\n

If you do a heavy weightlifting session one day, and then go for an easy run the next, you can actually enhance your recovery (and results) from the weightlifting session by boosting blood flow \u2014 and the vital nutrient delivery and waste removal services it provides.<\/p>\n

\u201cBut a heavy weightlifting workout followed by a long, hard run or HIIT session the next day can do more harm than good,\u201d says Thieme.<\/p>\n

If you don\u2019t allow your body sufficient time to recover between intense workouts, the only thing you\u2019ll achieve is an increased risk of\u00a0burnout<\/a>\u00a0and injury.<\/p>\n

9. Will weightlifting make me bulky?<\/h3>\n

Lifting weights can cause men to become bulky if they focus solely and intensely on bodybuilding or pure strength training, Thieme explains, but this is rarely the case for women.<\/p>\n

Why? Genetics.<\/p>\n

Men typically have a higher percentage of type II muscle fibers, which are bigger and have a higher growth potential than type I fibers.<\/p>\n

Plus, men produce more testosterone, which is critical for muscle building.<\/p>\n

\u201cWomen do not produce testosterone at high enough levels naturally to get bulky,\u201d Kelley says, even if they\u2019re lifting heavy amounts of weight.<\/p>\n

That said, a woman can still increase her muscle size through\u00a0weightlifting<\/a>\u00a0if that\u2019s her goal.<\/p>\n

\u201cStudies also show that while most women can\u2019t build as much muscle as most men, they can achieve similar increases in strength,\u201d says Thieme.<\/p>\n

10. How do I make sure I\u2019m lifting with proper form?<\/h3>\n

Practicing correct weightlifting form is key to preventing injury\u00a0and<\/em>\u00a0getting the results you want.<\/p>\n

The best way to guarantee good form?<\/p>\n

\u201cUtilize a fitness professional [like a trainer] until you feel safe and confident in the staple lifts of your program,\u201d Kelley says.<\/p>\n

If you\u2019re working out on\u00a0Beachbody On Demand<\/a>, pay attention to the trainers as they explain the\u00a0correct starting stance, movement pattern, and key form points for each exercise<\/a>, as well as which muscles to engage during the moves.<\/p>\n

Having a friend observe you can also help you keep your form on point.<\/p>\n

\"Weightlifting<\/p>\n

11. How long should I follow a weightlifting program?<\/h3>\n

In general, Kelley recommends maintaining a specific weightlifting program for 3 to 5 weeks before you mix it up.<\/p>\n

\u201cThis gives the muscles time to adapt and grow in the current program; then, just as they acclimate, you tweak the program slightly to keep progressing,\u201d he explains.<\/p>\n

Perhaps more important than the timeline, however, is paying attention to\u00a0the way your routine makes you feel<\/a>.<\/p>\n

\u201cIf you haven\u2019t increased the weight you\u2019re lifting after a few weeks, or if you\u2019ve noticed a significant drop in your motivation, it\u2019s time to switch things up,\u201d Thieme says.<\/p>\n

Of course, if you follow a professionally designed program, like you\u2019ll find on\u00a0Beachbody On Demand<\/a>, knowing when to switch things up isn\u2019t even a concern.<\/p>\n

\u201cSuch variation is built into the program, eliminating the stress and guesswork for you,\u201d says Thieme.<\/p>\n

12. What should I eat before and after a workout to maximize my performance?<\/h3>\n

Before a weightlifting workout<\/a>, focus on carbs, which will help top off your energy stores.<\/p>\n

The key is to choose something that you can digest before you start exercising. A piece of fruit is a good choice if you have 30 minutes or less until you work out.<\/p>\n

If your workout is still an hour out, our go-to recommendation is a piece of whole-grain toast with nut butter.<\/p>\n

Post-workout, the most important factor is protein, which can help facilitate muscle growth and speed recovery, Thieme says.<\/p>\n

Aim for\u00a020 grams<\/a>\u00a0of fast-absorbing protein (like whey) within 30 minutes of exercising. A protein supplement such as\u00a0Beachbody Performance Recover<\/a>\u00a0makes that easy.<\/p>\n

13. How do I know if my weightlifting program is working?<\/h3>\n

To get the most accurate and objective measure of progress, Kelley suggests recording your workouts and tracking the numbers.<\/p>\n

\u201cIf you can increase the weight you lift by five percent \u2014 or the number of reps you perform at the same weight by two reps \u2014 each week (or two), you know you are increasing strength in that specific move and group of muscles,\u201d he explains.<\/p>\n

Other signs your\u00a0weightlifting program is working<\/a>\u00a0include increased appetite and physical changes like fat loss, increases in muscle size, and greater muscle definition.<\/p>\n

You can track this data by recording it in a journal or taking\u00a0\u201cbefore\u201d and \u201cafter\u201d pictures<\/a>.<\/p>\n

If you don\u2019t see signs of progress within 4 to 6 weeks of starting your weightlifting program, you may need to\u00a0reassess your workout routine<\/a>\u00a0to see what\u2019s going wrong.<\/p>\n

Beachbody On Demand Blog<\/a> – February 7, 2022<\/time>\u00a0<\/span>| BY:\u00a0Paige Smith<\/a><\/span><\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

When you are starting a weightlifting program, if you are a beginner to weightlifting, it\u2019s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out. Weightlifting is straightforward in theory (you just, erm\u2026 lift weights, right?).\u00a0But it\u2019s a bit more complicated in practice. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,919,918],"tags":[1779,2014],"class_list":["post-6750","post","type-post","status-publish","format-standard","category-home-fitness-and-workouts","category-programs-to-lose-weight","category-healthy-aging","tag-weightlifting","tag-weightlifting-program","czr-hentry"],"yoast_head":"\nStarting a Weightlifting Program - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"When you are starting a weightlifting program, if you are a beginner to weightlifting, it\u2019s confusing to figure out which muscles to target\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2022\/05\/24\/starting-a-weightlifting-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Starting a Weightlifting Program - 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