These Are the 8 Best to Try, According to a Top PT
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Sarah Lindsay, Celebrity PT and co-founder of ROAR Fitness, talks about her go-to.
So, you are keen to include weight training in your workout routine but a little apprehensive? Jim worries, we see you. Get into the right phase with nine of the best weight-lifting exercises recommended by certified PTs and celebrity fitness go-tos. Sarah Lindsay,
So, why lifting? There are many reasons, explains PT. “As well as helping you achieve those beauty goals and boosting your confidence, strength training can improve your balance, boost your workout performance, and result in a higher metabolism,” explains Lindsey. The rate may also be there.”
The former triple speed skating Olympian continues: “There are so many benefits to weight training. It’s beneficial for everyone, whatever your goals.”
What about this workout? There is a reason for him to leave. This rep-heavy full-body blaster will see you get stronger week after week as you continually increase the weight of your dumbbells, she continues.
Sarah, the queen of lifting to get lean, trains stars from Vogue Williams to Pixie Lott, to Nick Grimshaw and is “scientifically sound when combined with well-trained and well-executed nutritional principles.” says, “Progressive weight training.”
Keep scrolling for her go-to weight lifting exercises.
I’ve tried weight training but haven’t noticed any difference – HELP!
So, you’ve bought a gym membership or weights at home, streamed YouTube workouts, and strength training. Haven’t noticed a difference in your strength or confidence level yet? Lindsay believes it may be because you haven’t capitalized on your technique.
“To increase strength consistently, you need to progressively overload the muscles,” she explains. “To do this you need to increase both the resistance and the weight. The stronger you get, the higher the training intensity you can build, and the harder you are able to work, the quicker you get results. .
She adds: “Once built, it’s far easier to maintain strength than the results of a cardio workout, so weight training workouts like this will benefit your training in the long run, even if you take the time off.” Take it.”
8 Weight Lifting Exercises to Try Tonight
- length: 5 minutes on both sides with 45 minutes to warm up and cool down.
- Round: 15 reps of each exercise pair (A1 and A2, B1 and B2, C1 and C2). Repeat three times. Finish with 15 reps of D sets (D1 and D2). repeat three times
- rest: Rest 60 seconds between repetitions.
- Device: 5-10 kg dumbbells, depending on the exercise. (Not sure which weight to choose for your workout? “The weight is dictated by reps, so ideally, you can reach 13 reps but only 15 reps,” advises the pro. ).
A1 – Dumbbell Deadlift
One. Grab your dumbbells and lower your hips back and down.
b. Lift your chest, roll your shoulders back, and squat down and back at your hips while holding both dumbbells.
C. Brace your core and drive evenly through legs to stand.
D. Reverse the movement and lower your dumbbell toward the ground (but don’t fully touch it) with control.
Use this: Imagine you are closing the car door with your bum,” advises Lindsay.
A2 – Dumbbell Chest Press
One. Lie on a bench or chair with your knees bent. Hold your pair of dumbbells at shoulder height.
b. Set your shoulder blades back and down and press both dumbbells up to the ceiling.
C. Slowly lower your weight to the starting point and repeat.
Use this: “own goal” chest cover Stretch the muscles by bending the elbows slightly and not locking at the top,” PT recommends.
B1 – Front Foot Squat
One. Start in the position keeping your chest high and your back straight.
b. Brace your core and lower yourself forward and down until your back knee is almost on the floor and your weight is almost on the entire leg.
C. Drive through the front leg to raise yourself back up to start position, remembering to keep your weight on the front leg.
Use this: Struggling with balance? “Use only your own body weight before adding the dumbbells,” Lindsey says.
B2 – Seated Dumbbell Press
One. Sitting in a chair, hold a pair of dumbbells at shoulder height with your palms facing forward.
b. Brace your core and, with control, press both weights overhead.
C. Lower your dumbbells back to the starting position and repeat.
Try this: “Push your feet into the floor to create a solid base for pushing,” advises the pro.
C1 – Goblet Squat
One. Hold a dumbbell against your chest. According to the position, you should bend your knees and lower your hips as if you were about to sit in a chair.
b. When you reach 90 degrees, stand up and drive back. repeat.
Use this: “Keep your chest high and think about sitting your weight back into your heels as you drive to avoid overhanging,” advises Lindsay.
C2 – Single Arm Dumbbell Row
One. Place one knee and one hand on the seat of the chair for support. Hold a dumbbell in the opposite hand and at arm’s length.
b. Squeezing your back muscles, move the dumbbell up and back toward your hip (lots) at the top of the movement.
C. Slowly lower the dumbbell back to start. repeat.
Use this: “Instead of swinging your dumbbell straight up, imagine it moving in an arc toward your hip,” says Lindsey.
D1 – Lying Dumbbell Tricep Extension
One. Lie on the floor with two dumbbells directly above your chest.
b. Slowly bend your elbows to lower the weight toward your forehead.
C. Straighten your arms back to complete the movement and repeat.
Use this: “Keep your elbows in and pointing forward — try and resist kicking out to the sides,” recommends PT.
D2 – Seated Dumbbell Curl
One. Sit on a chair with a dumbbell in each hand.
b. Keeping your back flat against the seat, curl the weights up to just below shoulder height.
C. Remember to contract your biceps at the top of the curl. Then, slowly lower the dumbbell back to the lower part of the position.
Use this: Don’t lift the dumbbell too high, aka the top, at the peak of the rep. “Always aim to keep tension on your biceps as well,” shares Lindsey.
ready? Happy sweating.