You can use weight lifting to build up your strength and muscles, even if you’re new in the gym. Begin by doing light activities such as walking or jumping jacks to make sure your blood is moving and you are less likely to get hurt. Make sure to include squats, lunges, deadlifts, push-ups, rows, and overhead presses in your workouts, since they work several muscles and form a strong base. Begin by using weights that let you do 10–12 repetitions with proper form, and then raise the weight as you improve. Do two or three sets for every exercise, and rest for about a minute in between. Be sure to stretch out after your workout to make your muscles more flexible and help them recover. Plan your strength training workouts for two to three days every week, and give your muscles time to rest on other days. Doing the same exercises with good form and being patient will make you stronger, improve your muscle tone, and give you more confidence in your workouts.
