Why This isn’t something you see the average person doing in a high-street gym, but it has wide-ranging benefits. Remember you’re just aiming to get the muscles firing, not exhaust yourself before the workout proper begins. When it comes to preparing for bodyweight exercises like diamond press-ups, you can do a shortened set during your warm-up round or opt for an easier variation like press-ups with your knees grounded. That way you’ll know for sure you’re working the exact muscles you’re about to test. With the workouts below, the simplest way to do this is to run through a round of the exercises you’re going to do, using very light weights or no weights at all. Start with this dynamic stretching routine to get your muscles moving, and then move on to some workout-specific exercises. Not only will you reduce your risk of injury, but you’ll also ensure you’re ready to excel from your first rep onwards, rather than struggling with your first few sets while your body gets accustomed to the idea you’re working out.Ī warm-up doesn’t have to take more than five to ten minutes, but it does have to be linked to the workout you’re about to do, so don’t just jump on the treadmill and then assume you’re ready to lift heavy weights. When you’re working with heavy free weights it’s vital to warm up before you start your session. How To Warm Up For These Weights Workouts Do each workout once a week for four weeks, aiming to increase the amount you lift each week – and make sure you note how much you lift in each session to track your progress and keep yourself motivated. How to do these free-weights workoutsįollow the sets, reps and rest instructions for each move to get the maximum benefit. You’ll have to discover how heavy that is with trial and error, but if ever in doubt err on the lighter side, make a note and progressively increase the weight with each session until you find that sweet spot. Choose a weight which will make the last few reps of each set challenging. You’ll need a variety of free weights for the workouts, with a barbell, dumbbells and kettlebells all involved, and you’ll need a weights bench for the push session as well, so it’s best to do these workouts in a gym, especially so you can adjust the weight you lift for each exercise. The balanced approach of this weights workout will build all-over functional strength, and you’ll see benefits that translate to day-to-day life as well as when playing sport, while also improving your performance in the gym as you get stronger and leaner. Finally, in a departure from a typical push/pull split, the third workout includes rotational exercises that strengthen the core. The second workout involves pulling moves that work your back, hamstrings and biceps. One workout focuses on pushing exercises that hit the chest, quads, shoulders and triceps. You can combine the workouts into a training plan where you do each of them once a week as detailed below, or pick and choose the workouts as you like.Ī bit like this push/pull workout plan, the sessions are based around movements. The three weights workouts below can help ensure every minute you spend in the gym is used wisely. That’s even more likely if you’re a relative beginner. If you don’t step into the gym with a plan, it can be easy to end up wasting your time, drifting from free weights workouts to cardio machines at random.
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