“Lifting Heavy Metal”

This Beginners Weight Training introduction is not strictly for those starting in their 40s or even in their 30s, but benefits those who wish to lift heavy metal at any age.

In fact, following the suggestions mentioned here would ensure that youngsters today reach the age of Forty and beyond without going through the hurdles and the discomfort of trial and error which often plagued my journey.

It’s often said: the most important Secret of Life is living Fit and Enjoying its Experiences for as long as possible.

Today’s enthusiast, though, is exposed to an overload of information. This is a deterrent in itself as it can very easily get confusing and one can be disillusioned.

Most of the advice and information present out there has a common denominator—

“S A L E S”

Do you want a six-pack? Take this pill or use this belt; use my training program or buy my supplement.

In the beginning, there were only weights and the blood, sweat, and tears associated with it. Nutrition and diet played an important role too. Of course, no one turned into a mass monster and was limited to their genetic capabilities.

If being the next Mr. Olympia is not high on your priority list and being the best you can be is, we are on the same page.

Everything in this and upcoming blogs on this journey has deep-seated roots in my personal experience. I will share my highs and mostly my lows and hope it would help you to avoid the same mistakes.

MINDSET

The first day of school

The first dance

The first job interview

See a trend here… Of course, you do. Doing anything for the first time puts us out of our comfort zone and that’s uncomfortable. Moreover, we will always find that breed of humans who thrive on the insecurity of others.

Shall we give up?  I think not.

The first day in the gym always awakens the butterflies in the stomach. The guys lifting weights 5 times your body weight. Arms as thick as your legs. Guys and Gals looking at you with a knowing look: Here comes another one to take up gym space.

Here’s a tip: Everyone in the gym, entered the same way.

Be friendly, keep your chin up, follow gym etiquette and you will find that the average gym-goer is easy to get along with. That being said, learn to identify the ‘seriously’ serious weight bash’er and leave them alone. Not that they are a bad lot but some take their workouts seriously and are quite approachable outside the gym. Give them their space.

In just a little while you will be one of the crowd. Do remember to go easy on the newbie who just walked in the door, once upon a time; it was you.

Safety

This is one aspect that is often neglected due to the initial enthusiasm of joining a gym. However, it is one of the most important items on the checklist.

Most gyms conduct a pre-check of one’s physical condition and capabilities. That being said, it is still a relatively new concept in most gyms in India and treated as a formality rather than a necessity.

The emphasis is mostly on B.M.I and body-weight. Less common is the confirmation of past or present medical conditions unless proactively shared. The existence of present injuries, if any, is hardly discussed. Hence, no recommendations on safety accessories are given before commencing any regimen.

Finally, the goal and reason for joining are assumed based on physical appearance, age, and gender and the training instructions given are generic at best.

The exception to this is the exclusive gyms and personal trainers at the top of the fitness chain, whose infrastructure and expertise are limited to those who have a budget far superior to that of the common man.

In this beginner’s weight training guide on AylsFortyFit, I intend to bridge this gap of information. There is no intention here to advise people what to do, but rather give you the knowledge to make the best decisions about your requirements yourselves.

This would result in less dependence on anyone since you and only you know yourself the best.

Be prepared for, rather than having to react to, any eventuality.

Basic Personal Checklist

Be true to yourself…

1. Do I have any comorbidity?
2. How long have I suffered from it?
3. Am I overweight as per my age and height guidelines?
4. Do I presently experience discomfort or restriction in daily function resulting from a past injury?
5. Have I undergone a medical checkup in the last 3 months?
6. Have I consulted my family physician who knows my medical history?
7. What are the long-term goals I aim to achieve?
8. Am I ready: Clothing, shoes, safety accessories, dedicated schedule, and unwavering determination.

The younger one is, the more probable it is that the above points are ignored. In all fairness, youth does make us feel invincible.

I did exactly that, and God Willing, it did not affect me directly as much as incorrect form over time.

However, it would be advisable that even the young ones incorporate the basic preparation methods, at the very least the final two points mentioned above.

The bottom line:

Before beginning any training routine for the first time or resuming after a hiatus of anything more than three months; make sure that you are good to go before you go.

In the era of covid-19

Over the past year discussions on this topic have burned themselves out and we have more or less resigned ourselves to live with this paradigm shift.

Here, I will only mention the changes in common etiquette and personal habits which are mandatory by law and basic common sense.

1. Carry two towels. One for your perspiration and one to wipe off equipment before and after use. Do not use the same one.
2. The personal water bottle is a must now. Avoid common watering holes.
3. Carry liquid soap. Use as required. Avoid excessive sanitizers if regular soap is an option.
4. Wear a mask. However, during heavy lifting for squats, dead-lifts, and bench-press, try to keep a wide personal space that would allow you to breathe naturally. There have been instances of passing-out under heavy effort due to restrictive breathing. At the time of posting this, group activity like Zumba are still on hold.
5. Wear full gloves if possible rather than the half gloves commonly used. Avoid leather so that it can be washed after every use, preferably with Dettol.
6. It is good if your gym is allotting time-slots, if not, try to work out at a time when the gym is not crowded. Of course, this is restricted by our jobs.

Other than this, things are more or less the same for the beginner weight trainer aiming to lift heavy metal.

My next blog will discuss the basic safety accessories to be used to prevent, or assist in training along with, common injuries.

And Remember;

If Ayl can: So can You