Fitness and weight training

By Kelly Wambui Kimani-672664

Getting into fitness and weight training has been one of my most life-changing decisions I have made. It has made me disciplined, strong, resilient and confident. It has also made understand that in any point in life even if your a professional you will always need help in doing something or fixing it and in gym terminologies it might be fixing your form, learning to do a new workout or even hitting a new PR (personal record)

Benefits of weight training. 

Boosts metabolism.

Improves mood.

Increasing muscle and strength

Improving bone health.

Essential tips for beginners

Set a goal. This will help you look forward to something and to create a clear path.

Learn the basics. This includes the proper form and technique.

Progressive overload. Increasing the weight,reps or intensity to ensure that you are moving forward and not staying in a constant position.

Setting rest and recovery days. This ensures that your muscles are getting enough time to recover and grow.

Prioritize your nutrition. Fuel your body with the right amount of protein, healthy fats and complex carbs.

Effective workout split

A good workout split should consist of 4-5 days in the gym and 2 days recovery.

My workout split that works for me is:

Day 1: Legs (Quad based) and abs

Day 2: Chest and shoulders.

Day 3: Legs (Glute based)

Day 4: Back and abs

Day 5: Glute based leg day or active rest day (swimming, walking or cycling)

All the five days include a 30 minute incline walk on the treadmill after my workouts.

Common Mistakes to Avoid

Skipping Warm-Ups & Cool-Downs – These help prevent injuries and improve performance.

Overtraining – More isn’t always better. Listen to your body and allow recovery.

Poor Form – Compromised form leads to injuries. Start with lighter weights to perfect technique.

Neglecting Nutrition – Training hard without proper nutrition will hinder progress.

Fitness and weight training require discipline, but the rewards are worth it. Stay consistent, challenge yourself, and enjoy the journey toward a stronger and healthier you! And do not forget to celebrate every milestone you hit. YOU ARE YOUR OWN COMPETITION.