How to Use Weights at the Gym

Strength training is a vital part of a balanced exercise routine that integrates both flexibility and aerobics. Gym weights enable your muscles to increase in mass and work against extra pounds. Most gyms house free weights and weight machines to strengthen different muscle groups. Bodybuilding, competitive weightlifting and power-lifting are not recommended for starters. However, there are rules and regulations that must be followed to maximize your safety and enhance your muscle mass.

Things You'll Need

• Free weights
• Weight machine

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Instructions

• 1

  Find a weight coach who can help you perform the exercises correctly. Determine the goals of your weight-training program with the professional's aid.

• 2

  Warm-up for five to 10 minutes before lifting weights by jogging and performing calisthenics (numerous simple movements) and stretching exercises.

• 3

  Lift a small, free weight at first while keeping your back straight. Continue the weight lifting 10 times in a row. Take a rest for up to two minutes. Repeat the exercise another 10 times using your other arm.

• 4

  Progress to a heavier set of weights. Select someone to supervise, or spot you, during the major lifts; an improper technique may result in injuries.

• 5

  Hold a small weight in each hand and stand with your feet shoulder-width apart, with your palms facing outward. Bend your knees and squat towards the floor while bringing the weights toward your shoulders. Pause at the bottom and return to the starting position. Repeat the combination 10 times.

• 6

  Hold a set of weights in each hand and stand with your feet shoulder-width apart. Adjust your arms toward the ground and bend your elbows toward the ceiling. Squeeze your shoulder blades together, straighten your arms, and extend your hands behind you. Return to your starting position. Repeat the sequence 10 times.

• 7

  Ask a qualified instructor to show you how to operate machine weights and observe him prior to doing to the exercise yourself. Select a person to spot you to avoid injuries. Repeat the machine weight sequences at least 10 times.

• 8

  Cool down for five to 10 minutes after your workout by stretching major muscle groups to avoid injuries and maintain flexibility.