Weight Training Basics
Exercise Tips for the Beginner

New to the gym and looking for some exercise tips to get you started?

The advice below is intended to help but always consult a trainer if you have never used a gym before.
Many gyms include an orientation when signing up for membership which gives you an opportunity to learn proper use of the machines and ask any questions that you have.

First thing is to wear something comfortable that allows you to move freely. You do not want to wear anything that restricts your range of motion or is heavy material like a pair jeans.

Begin your workout with an aerobic warmup. 10 minutes of light aerobic activity will warm up the muscles and create more blood flow which will help to avoid injury from loading stiff muscles with weight.

Follow the aerobic warm up with flexibility and corrective exercises to address any imbalances in the body. This can include foam rolling, different form of stretching, mobility exercises and balance exercises. A trainer can identify your weak and restricted areas for you and show you a routine that will correct those asymmetries and rebuild your strength.

When beginning with a weight program it is important to focus on the major muscle groups and stick to a program that is simple. Start with the basics and work your way up. You should know how to execute a squat properly before you perform it on the Bosu ball.

Watch your form while performing all exercises. Do not slouch or round your back. If you do not know if you are doing the exercise correctly as a professional and make sure your form is right.

To help with the last exercise tip, watch your form in the mirror to ensure you are performing the exercises correctly. The shoulders and neck should be relaxed to reduce and avoid neck involvement.

When doing an exercise focus on the muscle group you are working. If you do a bicep curl focus on the bicep muscle and eliminate any movement from the shoulder so all the work is coming from the right place. This means you willperform the exercise without cheating to maximize your results. Learn how to perform exercises for the arms

Train the body in functional positions which are similar to the demands of your daily routine. Someone who lifts heavy packages all day would want to perform exercises that will make work easier as well as help the back so it does not get injured. This means strengthening the lower body and back, Deadlifts and Sumo squats are great exercises to help!

Resistance tubes are a great way provide a low cost and space saving workout at home! If you don't have time for the gym, but you are craving that workout, get yourself a set of varying resistance tubes and get to work!

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While performing exercises your spine should remain in neutral alignment. There is a natural curve in our lower backs, some are more prominent than others. Keep the stomach muscles contracted when performing an exercise to protect your spine.

Anterior Tilt (AT) is a pelvic position which exaggerates the curvature in the lower back and places pressure on the discs of your vertabrae. If your pelvis were a cup in neutral alignment the cup would be balanced. In Anterior Tilt if your pelvis were a cup then your drink would spill out the front. This is not a desirable position for any type of movement, especially when using extra weight.

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Posterior Tilt (PT) is just the opposite of the Anterior Tilt in Tip #6. Take the example of the cup again. If your pelvis or "cup" were in PT you would spill your drink out the back of the cup. This position would place your lower back in a rounded position.

Back pain is the number one body complaint among Americans and results in a great deal of money being spent on healthcare for it. When you place so much emphasis on the abdomen and ignore the lower back. If the abs are tight it can lengthen the back muscles weakening them. One supports the other so make sure you don't overtrain the abdominals and forget about your low back! Doing exercises like supermans and back extensions can help to strengthen the lower back muscles.

There are advantages and disadvantages to both machine training and free weight training. Where machines can really isolate a specific muscle, free weights incorporate stabilizing muscles which may be more effective in overall muscle strength and exercise efficiency. If going for size then you should have machines in your routine. If you are looking for overall strength gain, improvement in balance and core strength, stick to mostly free weights and cables.

Learn Other Exercise Tips:

Beginner's Exercise Plan
Lower Body Exercises
Upper Body Exercises


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