Have a full physical to check what kind of shape you’re in. Continue having an annual physical to monitor your fitness level.
Schedule in at least 24 hours of rest for each muscle group. For example, if you work your back and biceps one day, work your chest and triceps the next day. Staying consistent with your workout schedule also helps prevent injuries. If you remain sedentary and workout infrequently, your muscles will be shocked when you start exercising. This can cause pulls and tears.
Pay special attention to your back and core. These muscles support your whole body. Even if you only want bigger arms, you need the core to support the weight you’re lifting. You can still focus on building mass in individual muscle groups, as long as you don’t neglect the other muscle groups. If you want bigger biceps, for example, do 3 bicep workouts per week but also include 1 workout for your back, core, triceps, and legs during the schedule too.
Some people like to carry a notebook at the gym and record their exercises as they do them. There are also apps and programs that track your workouts. Check some of these out to help measure your progress. If you ever get discouraged that you’re not making enough progress, turn your log back to the first page to see where you started. If you’ve been exercising consistently for several months, you’ll almost certainly be lifting a lot more weight than you were at the beginning. Use this for motivation whenever you’re frustrated.
Do a few squats in a mirror and watch the way your back moves. Keep it bent at its natural curve and don’t bend over. Use this as your reference position for lifting weights.
Avoid fully extending your knees so you don’t stress your joints. Remember to set the safety bar at a comfortable height. Leg press machines have built-in bars that stop the weight from falling past a certain point. If the default setting is too low for you, adjust it higher.
Start with the assistance level high at first to see how the machine feels. Then gradually lower it until it reaches a level that you’re comfortable at.
During a curl, for example, inhale as you lower the dumbbells, and exhale as you raise them to your shoulders.
If you can do 10-12 reps with a weight easily, then increase it. Refer back t your log to see what weights you were using for each workout. This prevents you from scaling up too much. Don’t set a time limit on increasing your weight. Committing to increasing once a month might sound good, but a certain weight might still feel heavy for you. Scaling up would be dangerous in this case. Let your body tell you when you’re ready to scale up instead.
Some gyms have trainers on staff that provide free consultations. Take advantage of this resource if your gym has it. There are also many videos online where people show the correct form for certain exercises. Refer to these if you don’t have access to a trainer. Be cautious when taking advice from friends or family. Just because someone is into exercise doesn’t mean they use proper form. Only take advice from someone certified.
Don’t focus all the weight on your back while carrying something. Use your legs and hips to support it. Use smooth motions when you pick something up. Don’t jerk it up quickly.
A spotter is especially important if you’re doing a workout with weight above your head or chest, like a bench press, shoulder press, or dumbbell press. If you workout with a friend, the two of you can spot each other. If you work out alone, ask someone nearby to spot for you. Most people are happy to help out.
As an added bonus, keeping your elbows tucked isolates your biceps more and gives them a better workout. Use this principle during other strength workouts as well. Keep the weight close to your body to prevent straining your back.
Don’t overload yourself with very heavy dumbbells. Choose a weight that’s comfortable and lets you maintain the proper form.
Refer back to your workout log to plan your weight increases. Only scale up by about 10 pounds (4. 5 kg) at a time.
For most workouts, wrap the band around a pole or step on it with one foot. Then use your arms to pull and release them. Look on the internet for videos that show popular resistance exercises. Copy them to use the correct form. Resistance workouts are also convenient to do at home.
Have your partner pay particular attention to your form. They can watch you from different angles and make sure you’re using the correct form for all your workouts. Motivate each other too. Working out with a partner can be a great way to boost your energy.
Good warmup activities are brisk walking, jogging, and jumping rope. As a general rule, warm up enough so you break a sweat. Follow your warmup with a good stretching routine. Focus on the muscle groups that you’ll be training that day.
Work out in front of a mirror in the beginning to watch your form. Then build your muscle memory to the point that you don’t need the mirror anymore. Even if you’re experienced, don’t get lazy with your form. Always focus on using correct technique.
If you’re doing a workout and you can’t use the proper form, then the weight is probably too heavy. Cut the weight in half and try again. Then work up to a comfortable weight where your form stays clean. For barbell activities like squats and deadlifts, do a few reps with the bar empty to get used to the form. For other activities, use light dumbbells and plates.
During a curl, for example, inhale as you lower the dumbbells, and exhale as you raise them to your shoulders.
Drink 17-20 oz. (0. 5-0. 59 L) before your workout, then 7-10 oz. (0. 2-0. 29 L) for each 20 minutes of exercise. Then drink another 17-20 oz. (0. 5-0. 59 L) after your workout ends. As a general rule, drink enough water so your urine is bright yellow and you don’t feel thirsty.
Do another stretching routine after your cool down. Focus on the muscle groups you trained that day.
If you want to do some exercise every day, try going for a run or riding your bike on a day when you aren’t lifting. This builds your conditioning while also giving major muscle groups a break. Also schedule 1 or 2 total rest days per week. Do only light activities like walking on these days. Don’t be afraid to take a day off if you’re sick. You could hurt yourself if you exercise when your body isn’t healthy.
Include 50-60 grams of protein in your daily diet. Good sources of lean proteins are fish, poultry, beans, avocados, and nuts. Red meat also provides protein, but it’s higher in saturated fat. Limit your red meat intake to 1 or 2 servings per week. [26] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Also include servings of vitamin A, B, and C in your diet to keep your immune system healthy. Mix fruits, green leafy vegetables, bell peppers, carrots, and sweet potatoes into your meals for added vitamins. [27] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source For complex carbohydrates, replace all your white bread and rice with whole wheat versions.
Try the workout again with a lighter weight. Focus on using the correct form.
