Beginners Guide to Feel the Burn with Weight Training

Weight TrainingLet’s get rolling and build some muscle, trim some fat, and tone our bodies. Weight training is a solid workout for your body and mind. Best part: it’s both fun and rewarding. So put on your gym shirt, head on over to Primetime, and get pumped to get pumped (after you finish reading of course)!

Don’t have a membership yet? Let’s fix that, give us a call now: (575) 532-9093

The Warmup

When you think of weight training, you may be imagining testosterone pumping, hardcore weight lifting action, but let’s not get ahead of ourselves. Before any workout, weight lifting included, a solid stretch does your body wonders. Now, we don’t have to do a full on yoga session, but a light stretch provides several benefits:

  • Loosens muscles to prevent injury
  • Helps clear and focus the mind before your workout
  • Gets you hyped to hit your workout hard!

So before you go straight for the bench press, do yourself a solid and do the following for roughly 30 seconds each:

  • Joint Rotations
  • Shoulder Circles
  • Arm Swings
  • Side Bends
  • Hip Circles
  • Half Squat
  • Leg Swings
  • Lunges
  • Ankle Bounce

If you have questions, ask us! That’s what we’re here for.

The Core

After you’ve warmed your body up, you’re ready to get to work. If you’re just starting out, take it easy; don’t hurt yourself from going too heavy on the weights or using improper technique. With that being said, get ready to rock, and try out this solid workout to get you started working your legs, arms, and stomach! Give the following 20 reps each:

  • Leg Press
  • Leg Extensions
  • Lying Leg Curls
  • Seated Leg Curls
  • Wide-Grip Lat Pulldown
  • Machine Bench Press
  • Machine Chest Fly
  • Triceps Pushdown (Rope Attachment)
  • Machine Bicep Curl
  • Machine Shoulder Press
  • Ab Crunch
  • Air Bike

The Cooldown

You guessed it, another solid stretch. A good workout is a sandwich of stretching (the bread) and exercise (the meat). The same stretching you did in the warmup is good for a cooldown as well. Stretching after a workout does the following for you:

  • Relaxes your mind and muscles from killing that workout
  • Reduces soreness you may have the following day
  • Keeps you flexible so those nice muscles aren’t holding you back

Still Don’t Know Where to Start?

Having a list of weight training exercises is great, but proper technique and form is important as well. If you want to learn in a friendly environment, join our Body Pump class, offered every day of the week. Check out the times on the calendar.

(575) 532-9093
900 N Telshor Blvd
Las Cruces, New Mexico 88011