Do’s And Don’ts Of Weight Lifting At Home

weight lifting at home

For staying healthy, building and maintaining muscles is essential. Furthermore, the earlier you start to build muscles, the better. Thus, weight lifting is essential. According to the American Council on Exercise, the majority of adults lose about a half-pound of muscle per year. Moreover, muscle loss starts mostly at the age of 30-years. Weak muscles with a slow metabolism lead to weight gain. Furthermore, other health issues may develop. Thus, training the muscles not only maintains muscle posture but also controls weight gain, builds new bones, and stops bone loss.

Weight Lifting Benefits

Weight lifting is also known as strength training. Furthermore, strength training has multiple health benefits. These health benefits include a reduction in the risk of bone-fracture and an improvement in long-term balance in older adults. According to a study in the Journal of Endocrinology, trained-muscles can improve insulin sensitivity and glucose tolerance. Moreover, muscle training improves flexibility, mobility, and sleep. Furthermore, it also helps to reduce stress and improves energy.

Build-up muscles will strengthen the body. Furthermore, it gives you an appealing appearance. Moreover, weight lifting enables you to maintain your weight and body shape. As it controls weight gain, it also lowers your risk of developing obesity-related complications. April Whitney is a certified personal trainer and founder of Smalletics. According to Whitney, weight training improves bone density, which is essential for fitness. Moreover, for women who are at a high risk of developing osteoporosis later in age. 

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Weight Lifting At Home

Although weight lifting has various benefits, these benefits are achievable if you have a trainee to guide you. A professional weight lifting trainee will maintain your schedule, diet, weight amount, and body posture while doing exercise under check. Moreover, you need to train your muscles according to a specific procedure. Furthermore, you need to pay attention to the amount of weight and duration for which you are lifting weights. 

During coronavirus pandemics, it is feasible to work with a trainer through a video or Zoom chat. However, this is not the best option, but it is the most suitable option in the current condition. Doing weight lifting with a trainer, even if it is through video-chat, is better than doing it all alone. Furthermore, the risk of making mistakes, causing muscle cramps and muscle injury increases for the individuals doing strength training at home all alone. You can make a video of yourself while doing muscle training with bodyweight exercise. Compare that video with a video of a trainer. Moreover, you can consult trainers for guidance by sending the video to them.

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Benefits And Mistakes Of Muscle Training At Home

According to Whitney, for muscle training, you need to have a pair of dumbbells or resistance bands in combination with bodyweight exercise. Furthermore, some beginners feel shy to do weight lifting at a crowded gym. Thus, it is convenient to have an at-home routine. You can learn exercise, muscle-training-moves, and build-in confidence at home. Furthermore, training muscles at home enables you to squeeze it in your terms without traveling or abiding by the gym’s schedule.

However, there are some common mistakes that individuals must avoid while muscle training. You need to avoid incorrect forms and techniques as they can lead to muscle injury. People at home do not spend enough time to learn basic techniques. Moreover, they are unable to perform a hip hinge, the squat, and the press in the correct form. According to Tatiana Lampa, a proper warm-up before weight lifting is essential. For that, you can do foam rolling or yoga. According to Whitney, it is necessary to select a suitable routine for weight lifting. Moreover, change the weights every 4-to-6 weeks for doing bodyweight exercises. Furthermore, you must not start muscle training with heavy weights as it can injure the muscles.

Sophia Oliver
The author is a nutrition and dietician graduate who works as a health freelance content writer and as well as a copy editor. Along with other novels, Sophia has also published about many health-related technologies, advancements, and physical fitness. Being an all-rounder makes her stand out in the line.