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Weight training tips for beginners

University Relations
News Bureau (662) 325-3442
Contact: Kasia Haupt
July 16, 2004

STARKVILLE, Miss.—While the health benefits of lifting weights are widely known, many people don’t know how to begin training. A Mississippi State University expert says it may be easier than you think.

“The best way to start weightlifting is to get help from a certified trainer,” advises exercise science professor John Lamberth. Even if it’s only for a couple of sessions, a trainer can teach the proper form to maximize results and minimize injuries.

When starting out, Lamberth cautions not to overdo it. “Many people overtrain in the beginning and experience a delayed onset of muscle soreness,” he explains. Overworked muscles may tear painfully and force people to stop lifting.

To gauge whether you are lifting the proper amount of weight, evaluate your level of effort after lifting eight to 12 times. If eight repetitions prove difficult, the weight is too heavy and should be lowered. However, if you finish 12 repetitions and feel that you could easily keep going, it’s time to add weight, Lamberth said.

In addition to cosmetic benefits, weightlifting can have the health benefits of “stabilizing joints such as knees and shoulders,” Lamberth notes. “It also increases bone mass, which is critical to preventing osteoporosis,” he adds. For best results, try to work all of your major muscle groups about three times a week, he added.

To prevent boredom, mix your routine, Lamberth advises. Try learning new exercises or switch between free weights and machines. Also, remember the following safety tips:

-- When lifting weights, move slowly and deliberately. Use a constant speed and never jerk the weights.

-- Proper breathing is important. Instead of holding your breath, inhale as you lift the weight and exhale as you lower it.

-- To protect the lower back, it may be helpful to wear a weight belt. Wearing lifting gloves also will help ensure a better grip and protect hands from calluses.