The Perfect Weight Training For Obese Beginners

Maintaining muscles is necessary for good health. As we grow the activity rate drops and the loss of muscles because of slow metabolism increases.

The loss of muscles is a big trigger for gaining weight. According to research, strength exercises increase weight control and help to stop bone loss and build new bones.

Weight exercise and weight training also protect your bones from a fracture from osteoporosis. You can also have the following benefits by having strong and good muscles. 

  • More muscles in men decrease the chance of cancer
  • Maintains the sugar level in blood
  • Long term balance of hormones

The amount of weight you want to lift depends on your target for repetition. If you want to have 6 repetitions for an exercise then you should select a heavy dumbbell.

You can increase the weight of dumbbells when you are used to doing exercise. But never lift too much weight that causes pain. 

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Best exercises for obese beginners

Balance is the key if you are a beginner. You should adopt exercises that can make your body in a balanced situation. But if you have targeted parts of your body like thighs, belly fats, or hips area then you can do specific exercises only.

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All muscles act in pairs like if one contracts then the other relaxes and vice versa. So do exercise practices in pairs to keep the form of muscles.

The start is always hard so try to set easy and realistic targets in the first 4 weeks. Then increase the rep for the next four weeks and continue. Here we have a list of weight lifting for obese men.

Dumbbell shoulder press

This exercise targets the shoulder if you want to increase the strength of the shoulders you can try this. 

  • The first step is to sit on a chair straight and place your feet on the floor.
  • Use a dumbbell of 3-5 pounds first. Keep your face and palms straight to the front
  • Stretch your arm up and return to the initial position and repeat.

Single leg squat

If you want to strengthen the muscles of your buttocks, quadriceps, and calves you can try this exercise. 

  • Stand straight with wide shoulders and your arms out up to the length of your shoulder height.
  • Move your leg in front of you and squat down and repeat.
  • Contract your leg and buttock muscles to regain your body position.
  • Repeat this workout according to your fixed goals. 
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Dumbbell overhead triceps extension

This exercise is to strengthen the triceps. 

  • Stand straight with wide shoulders apart.
  • Hold dumbbells in your hand and move your right hand first behind the neck and return to the previous position.
  • Repeat the process with your left hand.

Dumbbell chest fly

  • Lay down at your back straight and hold dumbbells in both your hands. 
  • Keep your arms straight above your head, both palms facing each other. 
  • Lower your arms without bending your elbow while inhaling. 
  • Repeat the process. Exhale first and bring your arms back to the previous position.

Effective and safe strength training

Weight lifting for obese beginners is a challenging task. They should learn before starting an obese weight lifting to avoid any injury. There are many weights training for obese but the basic rules are the same for every set of exercises that one can follow.

Don’t skip warmup

If you are an overweight beginner, you should follow all the instructions given by your trainer. The foremost thing is that you should not skip the warm-up. Before weight lifting try to run for 5 minutes or do some aerobic exercises. 

Never hold your breath

This is very useful information for obese beginners that never hold their breath during weight lifting. As in weight lifting, you need sufficient oxygen, don’t take shallow breaths otherwise your blood pressure will increase and will zap energy. In most exercises, you exhale when lifting the weight and inhale when bringing it down. 

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Change your routine

To have a positive result change your routine after every 3-4 weeks. You can change the weight or repetitions and reduce the rest time also.

You can find many trainers that can help in weight lifting for the overweight person. So, if you are a beginner, you should take guidance. With a little effort, proper weight training for overweight beginners, and routine exercise, you will notice visible change and strength in your muscles. 

You can also get good results by following a simple home routine as well. 

  • Walk for 40 minutes at a fast pace to warm up your body and make your breath heavy. Keep this routine for 6 days continuously. 
  • Pick dumbbells according to your physical capacity or as prescribed by the trainer. Increase the repetitions and weights with time and practice to increase the strength of your muscles. This is your next week’s challenge for day 1.
  • Do the squats and pick any weight lifting exercise for day 2.
  • Walk for 40 minutes on day 3.
  • Repeat the dumbbell exercise on day 4.
  • Take rest on day 5.
  • Repeat the exercises on day 6.
  • Eat a healthy and balanced diet for optimal results.

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