Weightlifting for muscle strength

    • Brief

    • Muscular strength enhances your overall health and allows you to perform activities that require power without getting tired easily. This improves your body composition, increases your body’s efficiency in using up fat, reduces risks for diseases and improves general wellbeing.

      Weightlifting involves lifting heavy objects known as weights.

    • What are the benefits of weightlifting?

    • The benefits of weightlifting come from the repetition of activities and how they increase how much force you can exert (muscle strength) and how long you can continue exerting that force (endurance).

      Some of the benefits of weightlifting include:

      • Weightlifting builds muscles, helping you lose weight, burn fat and makes your body healthier.
      • Your bones become stronger, and you develop a healthier posture.
      • You become physically stronger; this reduces your risk of falls and injury.
      • You become stronger and can more easily perform other forms of exercise.
      • Your heart becomes healthier.
      • It boosts your mood, improves your sleep and increases your energy levels.

    • How to prevent injury when lifting weights

    • As much as you are interested in starting and seeing a lot of difference immediately, you need to make measured progress. Don't exhaust yourself in the first day, or first few days.

      Always start with a warm-up session, and do not exceed your known weight limits without the advice of your coach.

    • How to get started

    • The following tips will help you get started and avoid injury:

      • Have a basic knowledge of your muscle groups. This will help you plan your weightlifting activities and measure your results too.
      • Get weightlifting equipment. You can get cheap weights made by your local welder, including:
          • Dumbbells: a short bar with weights at the end.
          • Kettlebells: a round weight with a flat bottom and thick handle on the top.
          • Lifting straps: q rope that allows you to lift more weights.
          • Use gloves to improve your grip and prevents palm injuries.
      • If purchasing or making weights may be a challenge, or delay you from starting right away, then consider:
          • Doing exercise that uses your body weight for training like sit-ups and push-ups.
          • You can use water bottles filled with water for training.
          • You can use paint cans. You can adjust their weight and use gloves to prevent hurting the skin of your palms.
          • You can fill a used bag with sand.
    • Good techniques for starting your weightlifting sessions

      • You should first warm-up for about 10-15 minutes. This may include jogging and stretching.
      • Start with a weight that makes a particular muscle group tired after lifting them 12-15 times. You can gradually increase the number of lifts or use a heavier weight.
      • Listen to your body, give each muscle group a day of rest after exercising them.
      • You should keep drinking water as you sweat during weightlifting.
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    • Weightlifting may appear difficult at first, but it gets easier as you do it regularly. Ensure your safety while lifting weights by using appropriate gloves. Store weights in a place where children cannot easily get to them.