Weight Lifting Workouts to Enhance Your Body Strength

Whether you’re new to the world of fitness or are an experienced exercise enthusiast, you’ve probably heard talk about weight lifting workouts and its benefits. If done right, strength training with weights can be one of the most effective ways to build muscle and burn fat. To help you get started with lifting, we’ve put together a quick guide on what strength training is. How to get started, and how to get the best results for your effort.

What Is Strength Training?

Strength training is a very broad category of workouts that can include anything from weight lifting to resistance training. Each of the many forms of strength training comes with a unique set of benefits. So it’s worth trying out several to see which of them best meets your fitness needs. For this article, though, we’ll be focusing primarily on weight training.

Weight training, as you’d probably expect, is a type of exercise that involves lifting heavy weights to boost muscle strength. Generally, you want to start with lower weights and gradually increase as you become more experienced. With enough time, effort, and commitment, your weight lifting routine will give you a boost in strength, stamina, mood, and even resistance to injury.

Strength Training for Beginners

man doing CrossFit workout

Of course, before you can enjoy these benefits. There is the matter of getting a weight lifting routine up and running. While weight lifting workouts may seem intimidating at first, there are ways to make them more beginner-friendly. No matter your level of experience, you can benefit from weight training as long as you adjust it according to your needs. When figuring out how to adjust your workouts. You’ll need to account for your starting strength, level of fitness experience in general, and whether or not you have a history of injury.

Best Weight Lifting Workouts for Beginners

Though there’s an extremely wide variety of weight lifting exercises you can add to your routine. Some are better than others. Different exercises target different areas, and thus have different benefits. For beginner lifters, we recommend placing a strong emphasis on workouts that target core muscles. Though many want to immediately focus on arms, shoulders, and legs for immediately visible gains. It’s not the most effective approach. Everything starts in your core muscles, so working on your arms and legs without a strong core is like trying to build a house from the top down.

That’s not to say that arm and leg workouts don’t have a place in weight training for beginners, though. For a workout routine to be effective, it needs to target a variety of muscle groups. By all means, throw in a few arm and leg exercises to spice up your routine; just don’t forget about your core. Once you’ve built a solid foundation in your core muscles. You can start placing more emphasis on gains in your arms and legs, but when you’re just starting out, take the time to do things right.

Weight Lifting Safety Tips

couple doing weight training workouts

Of course, as with any type of beginner gym workout, weight training is not without its risks. If you don’t understand these risks or how to avoid them, you’re much more likely to get injured, so be sure to know what you’re getting into beforehand. While it’s important to understand these risks, though, it’s not all that difficult to reduce or even mitigate them as long as you know what you’re doing.

  • Know your limits. While exercise is all about pushing yourself to new limits, be aware of the point at which you need to stop. Going past your limits allows you to improve, but going too far will just result in an injury. Pay attention to your body, and if you feel anything aside from the normal workout pains, take a breather. If that pain persists, visit a physician before working out again.
  • Don’t repeat the same exercises every day. Repeating the same exercises over and over will overwork some muscle groups while leaving others completely untouched. This results in uneven gains and an increased risk of injury in the muscles you’re overworking.
  • Give yourself time to rest. Be sure your body has time to sit still and recuperate in between workouts, especially when you’re still a beginner. Allowing your body to mend itself will reduce the risk of injury and help you to get more out of your workout routine.

Investing in Equipment

weight training workouts equipment

If you want to get the most out of your weight training routine. You need to invest in equipment that works just as hard as you do. While the price point can be off-putting for some, high-quality equipment is worth every penny. Cheap equipment tends to be less versatile, less durable, and ultimately, less useful to your fitness journey.

As for high-quality starter gym equipment, we recommend an adjustable dumbbell kit, a durable gym mat, lifting gloves to protect your hands, and moisture-wicking gym clothing. This basic equipment will be able to work and grow with you throughout your fitness journey. So you’ll get your money’s worth and more. Once you have everything you need, you’re ready to get started with your weight lifting journey. We hope yours is an enjoyable one!

Looking for more great tips, tricks, and products to help you get in shape? Feel free to visit our site at NineFit today!

The Best Ab Workouts For Six-Pack Abs: A Complete Guide

Achieving well-defined, chiseled six-pack abs is a fitness goal that many exercise enthusiasts aspire to reach, but few accomplish. Despite making considerable efforts, it can be quite hard to work one’s abs to the point where they match the physique of fitness professionals. While there is no magic pill or shortcut you can take to obtain these coveted abdominal muscles. There are several effective ab workouts routine you can follow to help you get there.

In this guide, we’ll take a look at some of the best ab exercises designed to carve out your abs and help you showcase the results you’ve worked so hard to achieve.

Abdominal Anatomy

 young woman doing ab workouts at home

Before you dive into an abs workout routine, it’s a good idea to understand the anatomy of your abdominal muscles. Your body’s core is comprised of several muscle groups, including the rectus abdominis (the muscles that become a six-pack), the obliques (the muscles along the sides of the abdomen), and the transverse abdominis (the deepest abdominal muscles). An effective ab workout routine targets each of these muscle groups, and in doing so, it helps achieve balanced strength and definition.

The Best Ab Workouts

When it comes to discovering how to get abs, setting up the right abdominal exercises is a must. The best core exercises work all of your abdominal muscles, and over time, help develop the visible muscle definition so many individuals desire. 

Let’s cover a few stomach workouts you can add to your routine so that you can be well on your way toward six-pack abs.

Planks

A man doing ab workouts on the floor.

Planks are a great way to tone and strengthen your entire body, including the muscles of your abdomen. This exercise has a few variations you can try if you want to cater your workouts to your individual needs.

  • Standard Plank: Begin in a push-up position, then move to where you’re supporting your weight on your forearms rather than your hands. Keep your body in a straight line from your head to your heels, and engage your core muscles. Hold for 30-60 seconds.
  • Side Plank: Lie on your side, propped up on one forearm. Lift your hips off the ground and keep your body in a straight line, engaging your core. Hold for 30-60 seconds on each side.
  • Plank with Leg Lifts: Start in a standard plank position and lift one leg off the ground, keeping it straight. Hold for a few seconds, then switch legs. Repeat for 10-15 reps on each leg.

Suspended Leg Raises

Suspended leg raises are a great addition to ab workouts for men and women alike, though they require the use of gym equipment to execute. Hang from a pull-up bar and keep your arms shoulder-width apart. Engage your core and lift your legs until they are parallel to the ground, then slowly lower them back down. Try to do 10-15 reps.

Russian Twists

Young female athlete doing Russian Twists exercises with weight plate at health club

Russian twists are simple and effective exercises to add to your core workouts. Sit on the floor with your knees bent and feet flat (or raise your legs parallel to the floor for a harder workout). Lean back slightly, keeping your spine straight and core engaged. Hold a weight or medicine ball with both hands and slowly twist your torso to the right, then to the left, without moving your hips. Aim for 10-15 reps on each side.

Flutter Kicks

Flutter kicks are great for core workouts at home because they don’t call for any special equipment. Practically anyone can perform this exercise technique. To start, lie on your back with your hands placed flat under your glutes for support. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion. Keep your legs as straight as possible and aim for 20-30 seconds between breaks.

Mountain Climbers

Mountain climbers make effective ab exercises, and once again, they’re quite easy to do because they don’t require any gym equipment. To try this move, start in a push-up position, with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs, as if you’re running in place. Keep your back straight and continue alternating legs at a pace you can manage for 30-60 seconds.

Crunches

Young attractive sporty woman doing crisscross exercise

Crunches are perhaps one of the most well-known ab exercises, and for good reason. They make great ab workouts for women and men, and they can be combined with other exercises to take them to the next level. To do crunches, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Lift your shoulder blades off the ground, keeping your spine and neck straight and engaging your core, then lower back down. Aim for 15-20 reps.

Staying consistent and dedicating adequate time to your workouts is important when it comes to sculpting six-pack abs. Incorporate these ab exercises into your workout routine, and pair your regimen with ab stretches, a balanced diet, and regular cardiovascular exercises for optimal results. Remember that progress takes time, so be patient but remain persistent on your journey. Before too long, you’ll have the sculpted abs you’ve always wanted.

A Beginner’s Guide to Strength Training

Ask anyone who does it and they’ll tell you that strength training is a transformative journey that both sculpts the body and straightens the mind. It offers numerous benefits, from improved muscle tone to a better metabolism, and is truly a cornerstone of any fitness regime. 

If you’re interested in exploring strength training but have no idea where to start, look no further than our handy guide. Read on to learn more about weight lifting for beginners and how you can find success in the journey, no matter where you’re starting from.

What is Strength Training?

Man and woman doing strength training in gym

Weight training is a form of strength training in which participants use weights to engage and strengthen different muscle groups. It typically involves equipment like dumbbells and weight machines, which are incredibly effective for resistance.

The idea behind this is progressive overload, where muscles are gradually challenged with increased weight or resistance over time to surpass your starting strength. The end result? Everything from bigger muscles to higher endurance.

Many people think that weight training is just for athletes and bodybuilders, but this couldn’t be further from the truth. No matter your age or fitness level, you can benefit from incorporating some weight training into your regular exercise routine.

What Equipment Do I Need?

woman doing exercise for arms

Each type of weight training equipment designed to target specific muscle groups. Strength training for beginners typically involves: 

  • Dumbbells: These small, handheld weights can use for many different types of weight training exercises, including lunges and bicep curls. The best dumbbell workouts target multiple muscle groups. 
  • Barbells: Barbells are long bars loaded with weight plates. They’re ideal for heavy lifting and any sort of compound movements that target multiple muscle groups simultaneously. These are an excellent choice for any beginner gym workout. 
  • Weight Machines: The bread and butter of weight training, weight machines help guide your movement path and isolate specific muscles. Popular machines include the leg press, lat pulldown, and cable rows. 
  • Resistance Bands: These elastic bands offer resistance when stretched. They are lightweight, portable, and extremely useful for resistance training and stretching alike. 

While this list is far from exhaustive, it’s a great place to start if you’re jumping into weight training for the first time. 

But I Don’t Have Access to a Gym!

woman training with dumbbells

That’s perfectly okay. Engaging in weight training without access to a gym or specialized equipment is entirely possible—the key is in leveraging your body weight to create resistance. This can be done using everyday objects around the house.

For example, you can use filled water bottles in the place of dumbbells, or a loaded backpack as a weight vest for squats and lunges. With a little bit of creativity, you can perform just as well as you would at the gym.

And don’t forget about the bodyweight exercises! Activities like push-ups and pull-ups utilize your body weight to build strength and don’t require any special equipment. Resistance bands are a cost-effective alternative that can likewise simulate the resistance produced by heavier weights.

A good beginner weight lifting routine that doesn’t require gym equipment involves basic push-ups. Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up to your starting position.

The Benefits of Weight Training

Man doing exercise using big tire

It should come as no surprise that weight training is good for you. But how exactly can it benefit your body and mind? 

Greater Muscular Strength and Endurance

The primary—and most obvious—benefit of weight lifting workouts is that they systematically challenge the muscles, boosting your strength and endurance. Regularly lifting weights will allow your muscle fibers to adapt and grow stronger over time.

To maximize growth potential, experts recommend performing a single set of 12 to 15 repetitions or taking the working muscle to fatigue. 

Improved Bone Density

In addition to muscle growth, weight-bearing exercises are great for increasing bone density. This can be especially beneficial for those suffering from age-related bone loss, as it can help prevent osteoporosis and fractures.

Higher Metabolic Rate

Muscle tissue is metabolically active, meaning it burns calories even when at rest. By increasing lean muscle mass through weight training, individuals can boost their basal metabolic rate (BMR), making it easier to maintain or lose weight. 

Chronic Disease Prevention

Weight training can have a positive impact on chronic disease prevention and management. It improves cardiovascular health by reducing blood pressure, lowering bad cholesterol levels, and boosting good cholesterol. 

Mental Health Benefits

Man and woman doing strength training with dumbbells

Believe it or not, weight training and weight lifting can work wonders for your mood. It can reduce symptoms of anxiety and depression and improve your self-esteem. In fact, one study found that strength training reduced anxiety by up to 20% in participants.

Don’t make the mistake of thinking that you need to be some exceptional athlete or have a gym membership to start weight training. You can get started today using nothing but your own body and common household objects.

Starting any new exercise regime can be a little scary, but don’t let fear hold you back! Whether you’re interested in weight training for women, weight training for beginners, or anything in between, you’re sure to find something that suits your needs.

With some time and practice, you can be well on your way to a fitter body and improved mental health.