The importance of weight lifting
One of the great things about weight lifting is that it can be done at home with very little equipment. It is an activity that can be enjoyed by people of all ages and fitness levels.
Weight lifting is a great way to tone your muscles and improve your strength. By targeting different muscle groups, you can create a well-rounded workout that will leave you feeling strong and refreshed. If you need more convincing, here are some of the benefits of lifting weights.
Bone Strength
There are many benefits to weight lifting, including improved bone health. When you lift weights, your muscles put stress on your bones, which helps to make them stronger.
As you get stronger, you can lift heavier weights, which puts even more stress on your bones and helps to keep them healthy.
However, it's important to lift the right amount of weight for your level of fitness. If you try to lift too much, you could injure yourself.
That is why it is important to start slowly and gradually increase the amount of weight you lift over time. You can also vary your routine by working on different muscle groups and using different exercises.
For example, you could start with dumbbell training and then move on to using weight plates or a home gym.
By varying your routine, you'll keep your body guessing and avoid getting bored. Most importantly, focus on setting realistic fitness goals and stick to them.
Weight lifting can help improve your bone health, but only if you do it safely and consistently.
Weight Loss
Weight lifting can be an excellent way to manage your weight, regardless of your fitness level.
One of the great things about weight lifting is that you can do it in your own home, with just a few pieces of equipment.
For example, you can use dumbbells to target specific muscle groups, or you can invest in a home gym with weight plates.
Weight lifting is also an efficient form of exercise since you can work for multiple muscle groups at once.
As a result, it's a great way to burn calories and improve your overall health. So if you're looking for a new way to manage your weight, give weight lifting a try.
Quality of Life
There are a lot of benefits that come with weight lifting. For one, it can help improve your quality of life. It can also help you build muscle, lose fat, and get stronger.
If you're lifting weights in your own home gym, you don't have to worry about putting on a show for other people or feeling self-conscious. You can just focus on your own workout and getting the most out of it.
One of the best things about weightlifting is that it can be customised to your own goals and fitness level. If you want to build muscle, you can focus on working with different muscle groups.
If you want to lose fat, you can do cardio exercises like dumbbell training or using weight plates. And if you just want to get stronger, you can do exercises that focus on strength-building. No matter what your goals are, weightlifting can help you achieve them.
In addition to improving your quality of life, weightlifting can also have a positive impact on your mental health. It can help reduce stress, improve sleep, and increase energy levels.
So not only will lifting weights make you physically stronger, but it will also make you mentally tougher.
Manage Health Conditions
For many people, weight lifting is an important part of managing a chronic condition. By working out at home, you can customise your routine to focus on specific muscle groups that need strengthening.
Dumbbells and weight plates are often used for this purpose. In addition, home gyms provide a safe and controlled environment where people can work out without putting unnecessary stress on their bodies.
As a result, home gym equipment can be an essential part of managing a health condition. With the right approach, this can help people live healthier and more active lives.
Mental Health
We all know that working out is good for our health, but did you know that it can also be a great mood booster?
Studies have shown that regular exercise can help to reduce depression and anxiety, and weightlifting is a great way to get in a workout. Lifting weights not only helps to improve your physical health, but it can also provide mental health benefits.
If you don't have access to a gym, you can easily set up a home gym with just a few basic pieces of equipment.
There is no need to lift heavy weights in order to see results - even light weights can help to improve your mood and boost your energy levels. So if you're looking for a natural way to improve your mental health, consider adding some weightlifting workouts to your routine.
How to Choose the Right Weight Equipment for Your Home Gym
Are you looking to set up your dream home gym but you are beginning to wonder which weight equipment should you be going for?
There are so many different weight lifting equipment that you can buy online or in-store with Kinta Fitness. Popular brands include Lifespan Fitness and Morgan Sports. ranging from hand weights to ankle weights and weight benches.
We even offer Australia-wide delivery, making it very convenient for you to get what you need.
Here are some additional fitness tips to ensure you get the most out of your gear.
Set a training goal
By setting up a training goal, you will have established a clear path to the fitness level and weight you want.
Once you have established a fitness goal that you hope to achieve in the future, you can start thinking about what workouts you should incorporate and which weight sets or machines would you require to complete these workouts.
Work out your current strength
Weight lifting is a great way to get strong and toned muscles. However, many people don't realise that it's also important to work out your current weight lifting strength.
This is because as you get stronger, you'll need to increase the weight you're lifting in order to continue seeing results.
Additionally, working out your current weight lifting strength can help prevent injuries. If you lift too much weight, you can strain your muscles or joints.
However, if you know your current lifting strength, you can easily avoid this by choosing weights that are appropriate for your level of fitness.
In short, weight lifting is a great way to get strong and toned muscles, but it's also important to work out your current weight lifting strength in order to avoid injuries and continue seeing results.
Determine how much weight do you need
After you have determined how much weight you can lift, it is time for you to decide how much weight you need.
You should buy 10% heavier weight compared to the ones that you can currently lift because it gives you more room to improve as you will build up more strength and lift heavier.
However, you might want to think about just buying enough weight to execute the current exercise you are on, in order to save money if your strongest lift is far from your next-strongest lift.
How to use weights safely and effectively
You might not be a bodybuilder or professional athlete, but even if you are just working out in your own home, there are a few things that you should look out for when weight lifting.
Some people want to get their desired body or to the fitness level that they have always wished for, then they will start lifting heavier weights that their body cannot handle at the moment or they sacrifice their form which will slow down their progress altogether.
Here are some tips on how to safely use weights and how to maximise the benefits of your workout.
Build a solid foundation
When you are new to a gym or have just started working out, you might be tempted to just get straight in there and lift some pretty heavy weights. However, if you do not get the fundamentals right you will be sacrificing on your form which will directly impact your progress and possibly injure yourself.
It is recommended that you learn how to properly squat, hip-hinge (deadlift movement), push, pull, rotate, and train on one leg.
By building a solid foundation, you will be able to prevent future injuries that may come from poor form. Furthermore, it allows you to better understand complicated and difficult workouts because you have a strong foundation of the fundamental exercises.
Understand how the muscles work
You might be thinking that weight lifting should be done hard and fast, but that is not the case. This is a misconception that many beginners have when they just started their weight training journey.
To stimulate muscle growth and adaption, your muscles need to contract in a slow and controlled manner to get the best results.
There is three muscle contraction that occurs when you are doing a squat.
- Eccentric: This is during the downward motion of your squat, your quadriceps and gluteal muscles will lengthen under a load.
- Isometric: This is when your muscles stay in a lengthened position for a period of time at the bottom of your squat. A good example of this is when you are doing a plank.
- Concentric: This is when your muscles shorten under a load and it is when you are doing an upwards motion during the squat. The knees and hips lock out when the gluteal and quadriceps muscles shorten.
When your muscles contract in a slow and controlled manner during a workout, you will see progress much faster in the long run because they are much more stimulated compared to doing your workouts quickly.
Take time to learn the techniques and skills required
Weight lifting is a great way to improve strength and endurance, but it is important to take the time to learn the proper techniques. Otherwise, you run the risk of injuring yourself or not getting the most out of your workout.
Start by learning the basics with dumbbells or bodyweight exercises. Once you have a good understanding of how to lift weight safely, you can move on to more advanced techniques like using a barbell.
It is also important to focus on form rather than weight. If you are lifting too much weight, your form will suffer and you could end up getting hurt.
Be patient and gradually increase the weight you are lifting as you get stronger. With proper technique and patience, weight lifting can be a great way to improve your fitness level.
Once you have fully grasped the fundamentals of weight lifting, here are some great exercise equipment for your home gym.
Buy weights online in Australia
If you are looking for a barbell and weights for sale in Australia, here are some high quality weights online.
The 140kg Kinta Competition Weight Plate Package
If you are on the market searching for some good quality weight plates, the 140kg Kinta Competition Weight Plate Package might be the right one for you.
The 140kg Kinta Competition Weight Plate Package comes with 2 of each weight plate (from 10kg to 25kg Olympic weight plates). Each of these weight plates has a hard chrome coated steel centre disc and 50.4mm collar opening for barbells.
It includes:
- 10kg x 2
- 15kg x 2
- 20kg x 2
- 25kg x 2
Plate thickness:
- 10kg: 32mm
- 15kg: 42mm
- 20kg: 52mm
- 25kg: 62mm
Here are its features:
- 50.4mm Collar opening
- +/- 10gr weight tolerance
- 450mm diameter
- Embossed printing
- 100% virgin rubber with no smell or odour
The 15kg Olympic Competition Barbell
Have you ever thought of doing Olympic weightlifting? The 15kg Olympic Competition Barbell is designed for that purpose only, everything about this barbell is built to the highest standards for serious competitive Olympic weightlifters.
The barbell shaft
A 25mm diameter shaft with a tensile strength of 215k PSI and a loadable weight capacity of 1500lbs. At 1500lbs the barbell shaft will withstand ever forming a permanent bend, and with a tensile strength of 215K PSI when loaded up this barbell will have some serious whip. which is exactly what is required in dynamic weight lifting.
The protective coating on the shaft is Cerakote. This is a relatively new concept for barbell coatings but has proven to be very effective in its use for stopping rust and corrosion. Cerakote coatings are very thin which means the barbell knurling is not impacted by the protective coating applied.
Cerakote has also been shown to improve the longevity of steel used in barbells.
Here are some of its features:
- 1500lb load-bearing capacity
- 215k PSI
- 201cm in length
- 10 Needle bearing
- 5 each sleeve
- Black Cerakote coated shaft
- Hard chrome polished sleeves
- Medium/volcano knurling
- No centre knurling
- Single Olympic lifting knurling ring makers
- Great whip
- Friction welded sleeves
Take the next step
If you are looking for a way to achieve your fitness goals, weight lifting is a great way to get started. Setting up your home gym can be an exciting journey but the overwhelming equipment might drown you, so we hope that this guide has made it easier for you.
Visit Kinta Fitness for a huge selection of the best quality weights in Australia.
FAQs - Kinta Fitness
Do you have a physical store that I visit?
Yes, our warehouse business hours are Monday - Saturday 10 am to 2 pm. If you want to come down to our warehouse at Malaga, Western Australia our excellent support team will be happy to answer any queries you have about our product.
I want to start my own home gym, where do I start?
Home gyms can be expensive and it’ hard to find the right one that fits your needs. Kinta Fitness was founded by our owner Joe Paps, Ex-Army Veteran who suffered from joint pain when he ran or worked out at home due to his busy work schedule but didn't have time for an injury rehabilitation session afterwards because the cost wasn't something they could afford every month.
He believes everyone should have access to a facility where there's support in building fitness goals while staying within budget - which is why we offer facilitation services along with product guidance suited towards anyone looking into purchasing their own gym equipment!
Will the equipment come set up?
No. In order to save space and save money on delivery costs, all our equipment comes flat packed with all the nuts and bolts included plus instructions to get you underway.
If you require assistance in setting up and you are located within 40km to our warehouse we can send a team of our own specialists to expedite set up for an additional fee.
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