Training Tips For Beginners

As a beginner there will be a number of different factors for you to learn and pick up a long the way. However the more you know from the start, the more this will aid your initial progress and get you on the right path.

It can be beneficial to take this information on board and factor in what others may have done differently if they could be in your position again.

Building Basic Strength

With weight training as a beginner, It can become easy to fall down the path of lifting excessive weight which is beyond your ability inhibiting poor form and ultimately, injury.

As a beginner it is important to build a foundation of strength and allow your body to adapt to the different exercises and movements. With this you will then be able to begin increasing the intensity and resistance with improved stability and function.

A good analogy would be to think of your body as a house and understand that beneath every strong and complex structure there is a solid foundation to which it was built upon.

A great way to build initial strength and adapt to the resistance is via fixed resistance machines or body weight exercises. This will allow you to control the weight more effectively in fixed positions before moving on to free weighted exercises.

Training Smart

Upon building a foundation of strength, applying excessive weight to lifts and exercises isn’t always necessary, thus depending on your goal. If you’re looking to achieve muscle development and approach a bodybuilding style of training, training smarter is something you should understand.

Smarter ways of training will involve factors such as control over the weight such as tempo, resistance and form. Should these points be perfected and you learn how to control the resistance, you will then be able to focus more on the muscle groups you’re trying to target.

Finding a resistance which can work the muscle efficiently via hypertrophy (8-12 Reps) a long with strong form and time under tension will offer you a much greater chance of muscle breakdown and in turn, growth.

There are a number of different methods that can be applied when resistance training which can allow the muscle to be targeted differently and doing so will keep the muscle working effectively as well as adding variety to your sessions.

Eating The Basics

Another difficult factor which is key to progress is your diet. Consuming the correct nutrition is a vital part of building a healthier body and mind.

There is a vast array of diet plans and nutritional information out there, however as a beginner its essential to incorporate a foundation of macro nutrients.

This includes:

Protein
Carbohydrates
Fat
Essential Vitamins (B, C, D, E)

Ensuring your diet consist of these components will be a good indication that you are giving your body the correct nutrients it needs to function and repair accordingly. However, it is important to work out the correct amounts you should be consuming.

You can input your body composition and what you desire into an online macronutrient calculator to help you get an idea of numbers you should aim for. Perhaps repeat this on 2 or 3 different ones to get yourself an average to work towards.

Progress Pictures

With many exercise/training plans, progress can be slow and you can often feel you’re not achieving what you desire. You can also face numerous setbacks throughout making it take even longer to achieve your goals.

As we see ourselves everyday, it can be hard to notice progress and pick up on changes which others may see. Therefore, taking progress pictures will allow you to analyse your composition at timed intervals and compare. For example, taking a photo at the end of each month you should notice minor changes throughout.

Taking photos can also allow you to see the more finer details such as your posture and symmetry meaning you can isolate specific muscle groups which may need attention and focus to correct.

Finally, taking photos can be a great motivator. When you’re consistent and you see the results, you may have made over the course of a year, it can be a great way to keep you focused as it clearly shows what you’re doing is working.

Ensure when taking photos, you attempt to take them in the same lighting and positioning as previous to avoid mixed results.