- If your goal is to get fitter in the New Year, weight training is a good place to start.
- Beginners can achieve great improvements in a short time and build up all of the body muscles.
- With our guide, learn how to lift weights, do pull-ups, planks, and push-ups, and target each muscle group.
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You don’t have to be a bodybuilder to lift weights.
Weight training is a fantastic way to improve your overall health and wellbeing, with benefits like building muscle, strengthening mental health, burning fat, preventing disease, and even aging better.
Whether your New Years resolution is to build confidence, build muscle, sculpt a leaner body, or just get fitter, we have it for you.
Grab a barbell, dumbbells, or kettlebells and get to work!
If you’re new to lifting, don’t work up a sweat – anyone can learn to lift, and any previous activity you’ve done like cardio or yoga can be carried over to the weight room. A newbie in resistance training can even be an advantage, as beginners can often make enormous progress in a short time, so-called newbie gains. It also doesn’t take more than two workouts a week to make progress.
Continue reading: How to build muscle quickly in the first 6 months of strength training, according to a powerlifter
How to start lifting weights to build muscle if you’ve only ever done cardio or yoga
3 Ways To Reduce Gym Anxiety If You’re New To The Gym, According To Wonder Woman Actress And Former CrossFit Athlete Brooke Ence
Don’t spend long hours in the gym. According to a personal trainer, you can see muscle gains if you exercise twice a week.
Once you start exercising on a regular basis, it can be helpful to understand which parts of your body you are exercising and to plan your workouts around your goals. Compound exercises work on multiple parts of the body at once, which can be great for burning fat and building whole body muscles. Other movements focus on specific areas of the upper or lower body – start there when you want well-formed arms or legs. Experts usually recommend a combination of exercises for each muscle group and a balanced workout for best results.
Continue reading: 4 tips for getting abs as a fitness beginner, according to a personal trainer
How to Quickly Straighten Your Arms in Just a Few Months, According to a Personal Trainer
How to Get Brazilian Butt Lift Booty Without Surgery, According to a Personal Trainer
Build a strong, toned back with simple bodyweight exercises
“Workout splits” shape and tone the body faster by targeting muscle groups, trainers say. That’s how it’s done.
Whether you lift weights or not, don’t neglect them
gymnastics
, this is a workout that involves nothing but your own body and gravity. Basic bodyweight exercises like chin-ups, pushups, and planks are great ways to build muscle and strength at home or with limited access to equipment.
They can seem intimidating to beginners, but anyone can do them (and get better at it) using variations to make the exercise more approachable or challenging.
Continue reading: Planks can be a game changer for your core. Try “scaled” exercises to hold the position longer.
How to build muscle with pull-ups at home, even if you can’t, says a personal trainer
How to get better with push-ups when you can’t, according to a personal trainer
