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Adding Weight to Your Workout Routine

15 February 2024

Adding weights to your workout routine can help you lose weight and build muscle in the process. Even small weights can significantly improve your workout routine, and you will not have to wait too long to see results.

When we think of weightlifting, we often imagine bulked-up bodybuilders or athletes with ripped physiques. But lifting weights does not always have to be that complex. Adding a few dumbbells to your routine can do wonders for your results. And you don't have to spend hours at the gym lifting heavy weights; even a few pounds can make a difference.

Benefits of Adding Weights To Your Workout Routine

Adding even a little extra weight to your daily tasks has several benefits. Here are some ways that weight can help you get ahead at work.

Improve Your Posture

If you're constantly slouching at your desk, consider adding weight to your workout routine. Even something as small as a two-pound dumbbell can help improve your posture by strengthening your back and shoulder muscles. When these muscles are strong, they can better support your spine, helping you to sit up straighter.

Boost Your Brainpower

In addition to improving your posture, adding weights to your routine can also help boost your brainpower. A recent study found that people who lifted weights for at least one hour per week were less likely to experience age-related memory decline than those who did not lift weights. The study participants who lifted weights also had higher scores on executive function tests, including cognitive skills like planning, organization, and problem-solving.

Enhance Your Mood

If you're looking for a way to boost your mood naturally, look no further than weightlifting. Lifting weights can increase levels of the neurotransmitter serotonin in the brain, which has mood-boosting effects.

Lower Stress and Anxiety

In addition, lifting weights can help relieve stress and anxiety. One study found that people who participated in a 12-week weightlifting program had lower levels of the stress hormone cortisol and reported feeling less anxious than they did before the program.

Improve Sleep

Weightlifting can also help you sleep better, reducing stress and anxiety. A recent study found that people who lifted weights for at least 20 minutes per day slept better and felt more rested during the day than those who did not lift weights.

Physical Benefits of Lifting Weights

In addition to the mental benefits, lifting weights has physical benefits.

Build Muscle

One of the most apparent benefits of lifting weights is that it can help you build muscle. When you lift weights, you create tiny tears in your muscles. As your muscles repair these tears, they grow stronger and larger. This process is known as muscle hypertrophy.

Burn Fat

Lifting weights can also help you burn fat. When you lift weights, your body must use energy (calories) to repair your muscles. This means that your body will need to burn more calories to recover from a weightlifting session than it would from other types of exercise, such as jogging or biking.

Weightlifting can also help you burn fat by increasing your metabolism. When you build muscle, your body requires more energy (calories) to maintain that muscle. This means your metabolism will be higher, and you will burn more calories even when you're resting.

Improve Bone Health

Lifting weights can also improve your bone health. When you lift weights, the stress on your bones stimulates the growth of new bone tissue. This can help prevent osteoporosis, a loss of bone density that can lead to fractures.

Reduce Injury Risk

In addition, lifting weights can reduce your risk of injury. Strong muscles protect your joints from injuries like ACL tears or sprains.

Weightlifting can also help improve your balance and coordination, reducing your risk of injury.

How to Add Weights to Your Workout Routine

If you're new to weightlifting, starting slowly and gradually increasing the weight you lift is essential.

Start by adding 2-3 days of weightlifting to your routine. You can add weights to your existing routine if you're already working out regularly. If you're not used to working out, you can start by doing bodyweight exercises, such as pushups, pull-ups, and squats. Once you're ready to add weights, choose a light weight (5-10 pounds) and focus on using the proper form.

As you get stronger, you can increase the weight you lift. You can also try more challenging exercises, such as lunges, deadlifts, and overhead presses.

Your muscles need time to recover between workouts. This means you should avoid lifting weights every day. Aim for 2-3 days per week, with at least one day of rest.

The Types of Weights You Can Use

There are many different types of weights you can use for weightlifting. The weight you choose will depend on your goals, fitness level, and exercise.

Dumbbells: Dumbbells are small, handheld weights. They come in various sizes, from 2.5 pounds to 150 pounds.

Barbells: Barbells are long bars with weights attached at each end. They range in size from 5 pounds to 400 pounds.

Kettlebells: Kettlebells are weights with handles attached. They come in various sizes, from 10 pounds to 200 pounds.

Weight Machines: Weight machines use pulleys and cables to provide resistance. They're often found in gyms and health clubs.

Bodyweight: Believe it or not! You can use your body weight as a tool to help you lose weight.

Adjustable Dumbbell LCL

If you plan to add weightlifting to your workout routine, you might consider getting dumbbells and various weight plates to increase resistance. However, there is another option that you may want to consider as well, which is adjustable dumbbells.

Adjustable dumbbells offer several advantages over traditional dumbbells. To begin with, they take up less space since you only need one set for the entire weight range. Furthermore, they're more convenient since you can quickly and easily change the weight without removing and adding weight plates. Lastly, they're typically more affordable than buying multiple sets of dumbbells.

The Adjustable Dumbbells LCL are highly recommended. These dumbbells have a weight range of 2.5 pounds to 25 pounds. They come in two versions:

A set of two dumbbells, where each has a maximum weight of 12.5 pounds.

A single dumbbell with a maximum weight of 25 pounds.

The adjustable dumbbell system is a versatile and effective way to get an entire dumbbell set for your home gym. This system can replace five sets of weights, providing a complete workout solution for everyone in your household.

A Few Tips for Beginners

If you are starting weightlifting, here are a few tips that you may find helpful.

Have A Clear Plan

Before you start lifting weights, it is crucial to have a clear plan. This means having specific goals in mind and knowing which exercises you will need to do to achieve those goals.

It is essential to start slowly and gradually increase the weight you lift. This will help reduce your risk of injury and ensure that you are using the proper form.

Focus On Quality, Not Quantity

When lifting weights, it is essential to focus on quality, not quantity. This means doing exercises with proper form and using the right amount of weight.

Few reps with heavy weight are better than using a lighter weight for more reps. This will help you build more muscle and get stronger.

Be Consistent

The most important thing to remember when lifting weights is to be consistent. This means working out regularly and not skipping workouts.

If you miss a workout, don't try to make up for it by doing two workouts the next day. This will only increase your risk of injury.

Also, don't try to lift too much weight too quickly. This will only lead to frustration and cause you to give up.

Listen To Your Body

It is crucial to listen to your body. If something feels wrong or you start to feel pain, stop what you do. Rest for a few days, and then try again. If the pain persists, see a doctor. Never try to push through pain, as this can lead to serious injury.

Make Sure Your Diet Supports Your Weightlifting Goals

A healthy diet is an integral part of any fitness plan. This is especially true if you lift weights, as you need to ensure your body has enough energy to build muscle.

A few things to keep in mind are to eat enough protein, get enough carbohydrates, and stay hydrated.

Protein is the building block of muscle, so eating foods high in protein, such as lean meats, eggs, and dairy, is essential.

Carbohydrates are the body's primary energy source, so you must ensure you get enough of them. Foods high in carbohydrates include bread, pasta, rice, and potatoes.

Finally, you must stay hydrated by drinking plenty of water. This will help your body recover from workouts and prevent injuries.

Final Thoughts

Weightlifting is a great way to improve your overall fitness, but choosing the right exercises for your goals is essential. If you're trying to build muscle, lift challenging weights but still allow you to complete the desired number of reps.

Good form is more important than heavier weights, so don't sacrifice form to lift heavier. Take time to rest, recover between workouts, and be patient - results won't happen overnight. Make sure your diet supports your weightlifting goals, and stay motivated and consistent with your workouts. And most importantly, have fun!