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Here's How To Start Lifting Weights (And Our Top Weightlifting Tips)

9th January 2023

9th January 2023

By Shivraj Bassi

Whether you want to start lifting weights after reading a few how-to guides online, or your gym friends have offered to show you the ropes, knowing where to begin with bars, barbells and reps is no easy task. You may have found yourself scrolling the internet in vain for weight lifting tips for beginners (information overload is definitely a thing), and asking your friends (or gym companions) for information around how to start lifting weights, the right way.

Even once you’re over the nerves that often come with stepping into a weight room for the first time, it can be hard to know if you’re doing the right type of lifting for your body type, and that matches what you want to achieve. 

So we wanted to be the people that made that guide. The one that gave you all the information. The one that you're reading right this second, that is jam-packed with weight lifting tips for beginners, a comprehensive description of the benefits of lifting weights, and all that jazz. Yeah, that guide.

Let's get into it. 

Results happen faster than you think

Of course you’re dedicated to your weightlifting - but contrary to popular belief, you don’t need to be at the gym for two hours every single day. Which is, frankly, great news for your social life. 

While the sweat and exhaustion that come from daily intense workouts is satisfying, lifting for too long can actually be counterproductive as it means that the weights you’re lifting probably aren’t heavy enough. To train effectively, you have to place your muscles under stress and cause fatigue, which results in muscle growth. If your weights are too light, you won’t stimulate this process. 

A good guideline for training is that the last two to three reps of any set should feel challenging, but not impossible. And most importantly, once you feel your performance declining, it’s time to hit the shower. 

Anywhere from three to five days a week is a good number of times to train. The last thing you want to do is push yourself too hard for too long, which could result in injury and exhaustion. 

Compound exercises are the most effective

Photo by Victor Freitas on Unsplash

You're probably thinking... Innermost, I'm a beginner. What are compound exercises?

It's simple, really. Compound exercises are simply exercises that make the most of your workout. They're exercises that work two (or multiple) muscles at the same time. 

We all know that bicep curls and calf raises are great exercises. But you’ll get the most out of your workout by repping compound movements which work multiple muscles groups at a time. Examples of these compound exercises include deadlifts, squats, bench presses and back rows. These mimic the way your body moves in everyday life. 

While exercises for single muscle groups are important, they should be used to complement compound exercises and to enhance muscle growth rather than make up the majority of your gym sesh.

Being sore doesn’t mean being better

One of our biggest weight lifting tips for beginners is that no pain no gain really doesn't apply here. You could argue that this is one of the major benefits of lifting weights... if you want. Sorry cardio lovers.

We’re sure you’re secretly thrilled to hear this. How many times have you read the phrase ‘no pain no gain’ on the walls of a gym? We’re betting quite a few. Soreness is not the indicator of a good workout, and chasing that pain is likely to lead to a decrease in the quality of your performance. 

While it may feel satisfying to struggle to ascend the stairs after leg day, if you’re consistently in a lot of pain after the gym it could be a sign that you’re training too hard and should take it easier. Instead of measuring progress by the amount of pain in your muscles, it’s a good idea to keep a log of the weights you’re using and the reps you’re trying, so you can track and incrementally increase them in a safe, controlled manner. 

Rest is just as important as lifting

You might not think it, but recovery is actually what makes you stronger. If you’re not giving your body time to rest, it won’t matter how hard you’re lifting weights. Recovery time and downtime gives your muscles the time they need to rebuild once you’ve broken them down with your intense routine. 

In terms of weight lifting tips, the key here is listening to your body. If you find you’re particularly tired the day after a certain kind of workout, or you’ve gone hard one day and don’t feel like doing anything the next, that’s a sign that your body needs some time to relax and rebuild so you can become stronger. 

If sitting still for too long makes you itchy, consider a different type of workout such as yoga or Pilates, which will help you towards your general fitness goals while giving your arms, legs and core the time and space they need to recoup. That way the next time you enter the gym, you’ll be able to smash your record and continue striving towards your goals. 

Innermost is ready and waiting to support you in your fitness goals. If you’re into lifting, our The Strong Protein helps you to push yourself harder, reduces inflammation and speeds up recovery to help you get stronger, quicker. The Recover Capsules will help you to get the most out of that all-important downtime. 

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more