How to get started on weightlifting

if you are interested in taking up weightlifting as a hobby, or if you just want to improve your muscular tone, this is an article for you

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• weight bench set, including the bench, bar, free weights

1. first off, you need to find your one rep max. To calibrate this pick a designated weight that you find you can do comfortably up to 10 times.
2. perform reps of this weight as many times in a row without stopping. like previously mentioned try to find a weight you can do up to ten times without going over most calibration calculators wont go over ten reps
3. get a calibration chart, or a calibration calculator, and enter the repititions you did and the weight you benched(or curled, squatted, etc.)
4. once you find your one rep max, find a repittion chart to determine how much weight you should do each rep. beginners should start out doing sets of 12-15 repititions and when you find yourself leveling out and not increasing in strength you should lower the number of reps performed and increase the weight
5. continue doing this until you reach your full potential. the lowest number of reps you should perform for a set is 3 and if you are performing sets of 3 reps with high weight and you level out drop back to the beginning with 12-15 reps but with the appropriate new weight.

Tips & Warnings

• many calibration calculators and charts can be found online.
• if you are lifting heavy weight, or any weight if you are unsure, make sure you have a spotter there to help you.
• safety first always, dont do anything that may cause harm to yourself