How And When To Start Using Weights

Beyond its main use related to toning different areas of the body, the implementation of weights in exercise routines helps with fat loss, the development of motor skills, and even psychological transformation .

Personal trainer and bodybuilder Pamela Sosa confirms this: “It is something that can free us from so many tensions that arise during the day,” says the specialist, who also points to the release of serotonin and increased self-esteem as emotional benefits of lifting weights.

Strengthening bones and improving heart health are also benefits of this exercise, Pamela stresses.

Physiotherapy graduate Billy Flores points out that weight training for older adults can help them regain energy and prevent diabetes, tissue degeneration, and joint damage.

Although this exercise is not often discussed in children, the specialist confirms that they can lift them, as long as they are accompanied by training for a specific sport and competition.

Both Billy and Pamela agree that minors could start lifting weights around age 12 and can increase the loads once puberty develops, so they can reinforce and increase this exercise around age 17.

Flores says there are various myths about the right age to start using weights, but it has not been proven from what age and up to what age it could be harmful to use them.

However, the physiotherapy specialist clarifies that the importance lies, above all, in paying attention to how the weight will be lifted.

Weights for beginners

Anyone can lift weights without any previous experience. To do so, they must have three basic premises related to physical capacity: coordination, control, and stability.

Billy Flores explains that coordination refers to how rhythmic movements are made in a frequency or time. This is important since proper coordination must be in place when doing the exercise, otherwise the muscle may not be stimulated correctly.

Similar to the previous concept, control focuses on the ability to apply appropriate techniques in terms of working the muscles.

Stability refers to a body support base that facilitates balance in people. This will help to carry out maneuvers, and progressions and improve the functional aspect of the exercise. Otherwise, instability will give way to bad postures that will consequently cause injuries .

If exercisers meet these requirements, they can begin measuring their maximum repetition (PR). According to Flores, this concept refers to the greatest load that a person can carry in a single repetition of a movement with weights.

To identify the RP, the greatest weight to be resisted is identified and divided by fifty percent.

This resulting amount will become the maximum – or minimum – weight to start the process, which will be increased by 10 percent for the time determined by the trainers and which the person exercising will be able to endure.

For example, if a person can hold 100 pounds in their arms, the weight will be divided into fifty percent: 50 pounds. It will then be distributed across both limbs (resulting in 25 pounds) and that will define the maximum initial weight that can be stimulated consequently.

Pamela Sosa points out that toning the body can be done from anywhere. She says that, in most cases, people tend to start by strengthening their legs, since it is the strongest muscle that is stimulated daily when walking.

The bodybuilder also says that after establishing the maximum weight to work with, it is recommended to increase the load in the following three months. This will begin to vary in different parts of the body.

As for frequency for beginners, Pamela recommends starting by lifting weights three times a week for a 30-minute workout. As the days go by, you can alternate the body parts you want to tone.

The interviewed specialists agree that these suggestions, in addition to being shared, should always be endorsed and supervised by a trainer who knows the subject.

Care and risks

Pamela Sosa suggests that beginners seek advice from a specialist, since many times, when someone is enthusiastic about training, some focus on exercises that they find in videos or suggestions on the Internet, and this could be harmful to their health.

Damages that can arise from poor practice include injuries, muscle soreness ( delayed onset muscle soreness), and even hernias, all attributable to carrying excessive weight. Trainers can guide and supervise the enthusiast correctly.

However, some might prefer to seek advice but work individually. Sosa recommends that people, if possible, receive guidance for three months and then implement the knowledge individually.

This first approach would help people to know the correct postures, loads, and nutrition during the process. The topic of nutrition also plays an important role, as it complements the health goals that weightlifting entails.

Pamela Sosa comments that during these processes it is necessary to have sufficient nutrients, proteins, and fats, as well as liquid with enough electrolytes to guarantee good hydration.

Before starting

Before entering the world of weights, the specialists interviewed suggest that people take into account the following points:

• Set a goal: Define what your intentions are regarding weight lifting: it may be to lose weight or gain muscle mass. This will help people stay on track to follow through with their training.
  

• Get to know the trainer: Before starting in the world of weightlifting, it is necessary to have a good guide. For this reason, it is suggested that people clear up any doubts they may have about their potential personal trainer. These include asking how many years of experience they have, the methods they use, whether they know about nutrition processes, and even what motivates them to practice this profession. For future trainees, it is suggested that they be clear about their medical history, as well as making known their personal goals regarding weightlifting.

• Be patient and consistent: Many people would like to have a toned body as soon as possible, but this requires patience, coordination, and consistency. Specialists say that patience and consistency will consequently yield great results.