I’m just going to come out and say it, the weights room is a scary place. I’m no stranger to a gym, you’ll often find me located by the matts area, probably doing a burpee or 10 if I’m not feeling too tired, but the weights area? No chance, mate. I’d rather sneak in, steal some sturdy kettlebells and sneak right on back out again to the safe zone – aka the matts.
It shouldn’t be that way though, should it? Us women (and men) should feel just as comfortable among the weights as anyone.
From muscle strength to stress relief (no joke) weights are fast becoming the go-to exercise for females far and wide, and it’s SO encouraging to see. With that being said, we decided to enlist the help of weight-pro, Zanna Van Dijk. Personal trainer, blogger and author Zanna has built her following on a being strong, active and balanced, and she knows a hefty thing or two about weights.
So, Zanna I want to start with weight training – but where the hell do I begin?
If you want to start with weights, the best and most safe thing to do is invest in a single session with a personal trainer. Ask them to show you the basics, from proper squat technique to how to lift a barbell. From there you can experiment with new exercises and start formulating a routine. You can also read magazines, look online, or follow PT’s on Instagram to steal their ideas. *Zanna often posts weight workouts on her own Instagram - like below- if you're ever in need of some inspiration. *
If I had to pick one weight to start with, what should it be? And what should I do with it?
The best place to start is with a set of dumbells, these are super easy to get hold of and extremely versatile. You can use them to target your whole body. Try lunges, squats, overhead presses, chest presses, row curls – literally everything. From there you can work up to using kettle bells and barbells.
The weights room is a scary place, do you have any tips on feeling confident in there?
My main one is to write out a rough workout plant before you go into the weights room, so that you know what you're doing and don't feel lost. I also can't recommend enough going with a friend, it is so much less scary when you have a partner in crime. Finally, take a moment to reflect on why you're scared. Ultimately, you are doing this for you, not anyone else. Who cares what the boys in the weights section think?! This isn’t about them, it’s about you!
How many times should I be working out with weights as a beginner, and how should I split my workouts?
I always recommend trying to lift weights twice a week as a minimum. You can do this as two full body workouts, or one lower body and one upper body; whichever you enjoy the most. As you become more advanced, you can slot more weighted workouts into your schedule.
What’s more important, the amount of reps or the size of the weight?
It totally depends on your goals. Lower reps lead to increased strength, whereas higher reps lead to increased muscular endurance. I personally like to use a middle ground. I go for 8-12 reps which is called "hypertrophy". This not only allows you to get strong, but also build lean muscle. The dream!
When do I know I can up my weights?
When they don’t challenge you anymore. You should be struggling (or even failing) on your last few reps. When you’re finishing a set and feel like you could do more, increase your weights.
What should I do if I feel like I’ve pushed my body the day after weight training?
Stretching, foam rolling and trigger point release are key. I also recommend just moving your body gently and getting blood flowing. I like to go on a walk the day after a leg workout to help flush the acid out my muscles.
Can I integrate weight training into my cardio or HIIT?
Definitely. I love to do weighted circuits. Just set up a circuit of 4 or more exercises and use weights within it; such as weighted lunges, kettle bell swings and squat thrusters.
** How should I stretch after weight training? This is obviously our favourite part...**
Try to stretch for around 10-15 minutes a day, minimum. I use my own bodyweight, targeting any tight areas or ones I have worked hard e.g. hamstrings, calves, hip flexors. I also take time to foam roll and trigger point release my body for a full hour a week, which makes a huge difference to recovery and performance.
*You can buy Zanna’s book, Strong, on Amazon now *
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This article originally appeared on The Debrief.