If you are working out to gain strength but a beginner there are some rules that you need to follow. This will keep you from making mistakes and not getting the most out of your workout. Here are some things you need to keep in mind.
Take it Slow
It takes time to develop muscles and strength and it's not something that will happen overnight. Don't get discouraged if you fail to see real results at first. You need to take it slow and allow your body to progress and develop. Many beginners quit early on because they don't see results right away and this is a mistake.
Don't Use Too Much Weight
You need to add weight gradually and if you lift too heavy to begin with you could injure yourself. A torn or pulled muscle is going to keep you out of action for a long time so never lift too much at first. Start with weight you are comfortable with and then add in more weight as you get a bit stronger. This doesn't mean you can't train hard you just have to be careful and allow your muscles to adjust to various weights.
Don't Train Too Much
It's easy to get carried away at first and to train non-stop every day but your muscles will actually repair and grow when you give them a day off. The muscles don't grow when you train them; they grow at rest so you need rest days between exercises. One day you can train chest, the next arms, and the next your legs, or back. In this way you can cycle each exercise and get a good workout. Try to have at least one full day of rest each week to recuperate completely.
Repetitions
When doing exercises make sure you are using enough weight so at the end of the last rep you cannot life the weight anymore. This tells you that the muscles are growing and that you're getting the right kind of training. You don't want weights that are too heavy to begin with but you also want weights that are going to still fatigue you. A lower repetition with more weight will grow the muscle while lighter weights and more repetitions will give you more muscle endurance. Try to vary the repetition so you get the best of both.
Have a Plan
You also want to have some sort of plan laid out about what you want to do with your training. If you set some goals for yourself it will be easier to make reach those goals if you put them into a plan and schedule and try to follow it. If you just go and train blindly this isn't very effective.
Get Advice
Seek advice of professionals if you have any questions or don't know how to proceed. Don't feel ashamed just because you don't know something, we all start from somewhere. If you follow some of these rules you will be set to get into shape and feel great.
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