How to start with lifting weights in the gym?

So you’ve never been at the gym and you want to start, but something stops you. Perhaps you do not know what to do there or you feel that you just look stupid before everyone. Maybe you are worried that you are hurt.

All right. Everyone starts somewhere. Me too.

Resistance exercises (such as weightlifting) are really good for your health. The benefits include Reduced risk of fractures associated with osteoporosisreduced risk factors for chronic diseases such as diabetesIN better to sleepIN Improved mental health And of course stronger and larger muscles.

So how do people start in the gym? Here’s what you need to know and what research says.

Are you worried about injury?

Don’t be. It is probably less risky than many other forms of exercise that you can already do or do in the past.

Team sports, such as rugby and football, and strength -based sports, such as power lifting, weightlifting and cross fit Similar injury indicators. They are all near three to four injuries per 1000 hours of participation.

Going to the gym has almost half of this injury, about 1.8 per 1000 hours.

Let’s put it in context.

If you go to the gym three times a week for an hour session-you do it every week a year-you have about 156 hours of resistance training annually.

So if the injury indicator is about 1.8 injuries per 1000 hours, it means you can exercise years In the gym without a bit of black!

Some groups such as Young men under 40It can be more exposed to damage in the gym. So if it’s you, you can be more aware of how quickly you do and about the types of exercises in the gym.

Compare these risk statistics with the known risk of a sitting lifestyleAnd the worry should go out the door.

In miniature, it is much more threatening to be sitting sitting than going to the gym.

Ok, how to start?

It is good to start with what you feel the most comfortable with. You don’t have to go straight to the absurdly sophisticated or demanding program.

This does not mean, however, that you do not have to put in the effort!

Most of the gym can start by designing a training program for you (you may have to pay for a personal training session). If you have a health, Find an accredited exercise physiologist. They are trained to facilitate you exercise safely.

You can start with gym machines that have been designed to facilitate maintaining consistent movements.

But have an open mind to try the free weights section (where there are dumbbells, barbells and mirrors). The benefits of this type of training may differ from what you get through machines.

This is because many movements that you do with free weights are so -called sophisticated exercises, which means that at the same time many muscles and joints work. They are really good for you. Examples of sophisticated exercises include:

• squats
• rushes
• Deadlift
• Press on the bench
• hips pushes
• Kettle Bell swing.

How much should I do in the gym?

Standard government Recommendations for physical activity State that you should strengthen your muscles twice a week.

If you are up-to-date at the gym, you can make progress thanks Minimalist approach. For example, you can only raise once or twice a week, compared to many experienced gymnastics, who can raise four or five times a week.

Recent research It shows that even consistent people rising in the gym can maintain or slowly improve, performing only two sessions a week, in which each exercise is performed for only one set, and the whole session lasts about 30 minutes.

So if you can stay an hour a week (consisting of two complex half -hour sessions), you’ll still be progressing.

How to make my habit stick?

Sticking to the habit after the apply of up-to-date products Many come to each other.

Some studies suggest this It takes six weeks To create a habit at the gym and that the more often the turnout in the first six weeks, the more likely it is that the habit will stick.

The largest on the annual sign Predict of regular attendance (defined as twice a week) was a pleasure. Then there was a concept of own effectiveness (believing in yourself and the ability to stick to it) and social support.

It is really significant.

Find what you like in the gym. Train the way you like. Find a friend with whom he will join the gym. This will facilitate you create a habit.

From there, you can develop types and intensity of exercises in the gym.

I feel like a duck of water

Initially, every gymnast felt it. Me too.

The confusion that a piece of the machine can be sat down, pulling or pushing is a bit overwhelming.

A sense of security in sticking to a friend, avoiding free weight area.

Remember: everyone is to improve and are on their own journey.

Most people will not even notice that you are there, and the most experienced thunders will be delighted to facilitate if you are not sure.

If this is not your experience at the local gym, maybe look for a up-to-date and more warm environment. Not all gym gyms and cultures are equal.