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A first timer's guide to weight lifting


New to lifting weights? If you’re a sport nut like us, you’re probably not new to lifting weights and training exercises. But still, there’s a chance that you’re not. We understand, your schedule might not be as flexible as you want it to be. Our schedule is not so flexible either!

If you are a newcomer when it comes to training exercises and lifting weights, do not worry! We have got you covered. Here at Nahdeh, we do not only have the best equipment you need for sports, we have also got some tips and advices for your daily exercise and sport needs. Today’s main focus is Lifting Weights.

You have probably watched a commercial or a movie where someone is lifting weights and thought “Hey, that’s fairly easy, I can do that!” But have you ever been to a gym where people are actually lifting weights? If you have, you may have noticed how hard lifting weights is. You can hear screaming, groaning, and grunting. Those people in commercials make it look easy. Probably because it is easy for them. They are already ripped and muscular. What if you are not someone who is ripped and muscular? What if it is your first time? Here are some things you could do:

  • Get a good training coach or partner – If you are planning on working out on a gym, a good coach can always guide you there, especially if it is your first time. These coaches’ service are usually free. They will tell you the proper precautions, and steps you need to do. However, if you are planning on working out at home or somewhere else, you can always call a friend to be your workout buddy. Most likely someone who has experience. Your training buddy can be there for you to help you if ever you need anything. Plus, you can help each other work out.
  • Warm up first - You can’t just pick up a weight and lift it without some proper warm up first! It is always a good practice to do at least five minutes of aerobic exercise before you lift weight. Doing at least five minutes of aerobic exercise help get your muscles warm and pliable. If you are at home, and no arm or upper-body machine is available, you can always do a few minutes of arm circles.
  • Know your goals – If you’re lifting weights to get ripped and muscular body instead of getting a good, and healthy form, you might want to think your goals over again. I’m not saying this is a bad thing, but a good form should always come first before getting ripped.
  • Proper posture - This is very important. Poor posture during any training exercise, especially lifting weights, can lead to an unwanted injury. Do not arch your back while you lift weights, do not strain your neck (please always keep this in mind), and also, do not rock your body to generate momentum. I often see people lifting weights who are rocking their bodies back and forth. This can lead to a serious injury, and it make the exercise less effective. You’re just wasting effort and energy,
  • Start small – This is practically a no-brainer. You couldn’t lift a heavy weight without starting from the light weights first. Not only will this lead to an injury, you will also hurt yourself in the process.
  • Take it little by little – Increase the weights you’re lifting by the smallest increment possible. If you have started with a 5-pound weight, do not jump into a 10-pounder right away! It may sound like a small leap to you, but still, there is a huge difference. If you are using a 5-pound weight, go slow, and move to a 6 pounder, or a 7 pounder. You will go slowly but surely and safely.
  • Get some air – Breathing while you’re doing some exercise can be pretty difficult, especially if you are a beginner. We understand your focus in doing the task before you, but it is important to breathe while you do so (for obvious reasons). When lifting weights, exhale forcefully through your mouth as you lift the weight and inhale deeply through your nose as you lower the weights. Breathing during exercise also requires moderation, so do not overdo it. Overly forceful breathing can make you feel lightheaded. You don’t want to drop those weights on your body accidentally, don’t you?
  • Do not hold your breath – Holding your breath can bring a sharp increase in your blood pressure. There’s also the chance that you will faint because of lack of air.
  • Focus – Teach yourself which muscles are working. Focus on that muscle. This will help you prevent injuries, and give attention to that muscle you’re trying to work.

It is also important to bring a few essentials during a workout. Like towels, a bottle of water, and some training equipment.  So that’s pretty much about everything you need to know. Just remember, a fit and healthy body doesn’t happen overnight. You have to work for it, you don’t have to rush it.