5 lb leg weights

57 BEST MOTHER’S DAY GIFTS IDEAS FOR EVERY TYPE OF MOM

Finding the perfect Mother’s Day gift can feel overwhelming, especially when you type “Mother’s Day gifts” into search engines. Millions of results will appear, but don’t worry! This guide offers 57 gift ideas—great Mother’s Day snippets curated to fit every mom’s unique personality. From the person who loves to relax at home to the adventurous spirit who craves exploration, you’re sure to find something special that shows her how much you care.

OUR TOP MOTHER’S DAY GIFT PICKS

CUSTOMIZED MAMA SWEATSHIRT

This sweatshirt is pure sentimentality, making it one of the perfect gifts for Mother’s Day. Embroidered with the names of all her children, it allows her to literally wear her heart on her sleeve. It’s a sweet and thoughtful way to keep her loved ones close, while also providing cozy comfort.

KATE SPADE “HEART OF GOLD” IDIOM BANGLE

This Kate Spade bangle is a charming way to express your love. The “heart of gold” inscription is a sweet reminder of her inner strength and kindness. It’s a delicate piece that adds a touch of sentimentality to any outfit.

EYP PUBLISHING MOM, I WANT TO HEAR YOUR STORY BY JEFFREY MASON

This guided journal goes beyond mere memories. With thoughtful prompts and questions, it fosters a deeper connection, allowing your mom to share her life stories and wisdom, creating a lasting treasure for generations to come.

HEART-SHAPED SNAPSHOT MIX

Celebrate her life with a touching heart-shaped collage, one of the perfect personalized Mother’s Day gifts. Filled with cherished photos of birthdays, laughter, and special moments, it’s a visual journey through her most treasured memories. Opt for the framed version, so she can proudly display this heartwarming artwork right away.

AURA MASON SMART DIGITAL PICTURE FRAME

Even for the less sentimental mom (or mother-in-law!), Aura’s digital photo frame is a winner. It lets them effortlessly display a rotating carousel of cherished memories, bringing a touch of warmth and nostalgia to any room.

UNCOMMON GOODS BIRTH MONTH FLOWER GROW KIT

Nurture the green thumb in your gardening mom with a birth month flower kit! Each kit provides everything she needs to cultivate stunning blooms: seeds, a stylish glass grow bottle, potting soil, care instructions, and even a decorative cork lid. It’s a thoughtful gift that lets her enjoy the beauty of her birth flower year-round.

CLOUD SLIPPERS

Cloud slides are the ultimate in comfort footwear, taking the world by storm. If your mom prioritizes cozy vibes, these slides will make her feel like she’s walking on air.

ANA LUISA MAMA NECKLACE

For a new mom celebrating her first Mother’s Day, the Ana Luisa Mama Necklace is a timeless and sentimental choice. This delicate piece celebrates her new motherhood journey, making it a gift she’ll cherish forever. Crafted with quality materials and a beautiful design, it’s a constant reminder of the love and pride she embodies as a mother.

IWALK PORTABLE CHARGER

This USB-C charger has the capability to charge a phone battery from zero to 100 percent, and its digital display conveniently shows the remaining battery power. Mom will appreciate how effortless it is to charge her phone while she’s on the move.

TRAVEL BACKPACK FOR WOMEN

Whether she’s off to the gym, the airport, or work, this backpack is versatile enough to accompany her anywhere, making it one of the best Mother’s Day gifts. With its numerous compartments, it’s perfect for travel, especially on a plane. Plus, thanks to the detachable front case, it’s also an excellent choice for everyday use.

MOM’S STORY: A MEMORY AND KEEPSAKE JOURNAL FOR MY FAMILY

This guided journal is a perfect gift for moms at any stage, but it truly shines as a gift for new moms for Mother’s Day. It provides a space for them to capture the whirlwind of emotions they’re experiencing, creating a precious keepsake that they can one day share with their children. It’s a thoughtful and sentimental gift that becomes even more meaningful with time.

VÉNUS ET FLEUR LE MINI ROUND

While flowers are a timeless Mother’s Day tradition, Venus et Fleur takes it to a whole new level. Their real, preserved blooms last up to a year, allowing Mom to cherish the beauty and sentiment of her gift far beyond the typical lifespan of fresh flowers. It’s a truly unique and lasting way to show Mom how much you care.

ROYAL PET PORTRAIT

Let’s face it, Fido holds a special place in Mom’s heart. This Mother’s Day, celebrate their undeniable bond with a hilarious, customized portrait of her furry best friend. Upload a picture of the pup and get ready for a side-splitting masterpiece that Mom will proudly display for years to come. It’s truly one of the funniest Mother’s Day gifts that’s guaranteed to bring a smile to her face!

FAVORITE DAUGHTER “MOM OF THE YEAR”

This adorable sweatshirt is flying off the shelves, and for good reason! It’s simply the cutest piece out there. If you manage to snag one in her size, you’ve hit the jackpot – it’s sure to become her new favorite cozy companion.

JOEL & DANNY TREJO MEYER LEMON TREE

When it comes to Mother’s Day gifts for wife that are both unique and practical, a Meyer lemon tree is an excellent choice! Lemon trees can thrive outside or inside, and the fruit, a cross between a sour lemon and a sweet orange, offers endless culinary possibilities. Mom will absolutely love receiving such a thoughtful and versatile plant as a gift.

I WROTE A BOOK ABOUT YOU — A FUN, FILL-IN-THE-BLANK BOOK

Get ready for some heartwarming moments! This top-rated fill-in-the-blank book is a sentimental treasure trove. With 64 pages of prompts guiding you to share your mom’s story and backed by over 14,000 glowing reviews on Amazon, it’s a gift guaranteed to bring tears of joy and create a lasting keepsake she’ll cherish forever.

CUYANA TRAVEL BEAUTY CASE

The Cuyana Travel Beauty Case is a dream gift for any jetsetter. Crafted from luxurious Italian leather, it boasts ample space for makeup essentials with dedicated compartments and brush holders. The removable pouch offers further customization, while the chic design ensures it remains a stylish travel companion for years to come.

SOFTIES ULTRA-SOFT MARSHMALLOW HOODED LOUNGER

Deep down, all I want this Mother’s Day is pure relaxation. This soft couch is the perfect answer, offering maximum comfort and the opportunity to truly relax, making it an ideal Mother’s Day gifts from daughter who understands her mom’s need for ultimate comfort.

BCTEX COLL VELVET HOUSE SLIPPERS

Comfortable, stylish, and with just the right touch of flair, these slippers are precisely what she’ll adore wearing around the house, regardless of which stage of motherhood she’s experiencing. They come in a variety of colors, and with fast, free shipping courtesy of Amazon, but this soft pink shade is undoubtedly the finest.

KANJO MEMORY FOAM ACUPRESSURE FOOT MAT

Kanjo’s memory foam mat, with its acupressure points targeting pain points, is a perfect way for Mom to unwind and find relief. Plus, its portability makes it a travel-friendly companion. Wait a minute, this massage mat also makes one of the best Mother’s Day gifts for grandma, offering a thoughtful way to help her relax and ease any aches.

STANLEY THE MOTHER’S DAY QUENCHER

Stanley’s latest collection showcases limited-edition Quenchers with three charming floral designs just in time for Mother’s Day. You can also explore the seasonal new colors, including the soothing soft rain mist.

KATE SPADE KNOTT LARGE SHOULDER BAG

Every woman, especially your favorite one, deserves a fantastic everyday bag, and this perfectly sized pick is a standout choice. With color-blocked panels of ivory and cream, it offers ample storage for all her necessities, whether she’s a new mom or a grandmother. Plus, at under $400, it’s a reasonably priced option in the realm of affordable designer bags.

WANDERFULL CROSSBODY HYDRO BAG

The WanderFull Crossbody HydroBag is a game-changer for active moms. It seamlessly combines a stylish crossbody bag with a built-in water bottle holder, keeping her hydrated and organized during any adventure. The spacious interior ensures all her essentials have a place, while the chic design makes it a fashionable companion for any outing.

LE CREUSET STONEWARE VASE

Are you too busy and forgot about this special day? Need last-minute Mother’s Day gifts that feels luxurious? Look no further! We found a stunning Le Creuset vase in four gorgeous colors, a real treat at the current price. This beauty is sure to become a beloved heirloom, and pairing it with a bouquet of fresh flowers will take it to the next level.

OUR PLACE ALWAYS PAN 2.0

This bestseller is a favorite among Glamour shoppers for its blend of performance and design. The Instagram-famous pan can braise, steam, fry, boil, and bake, and it’s compact enough for convenient storage—though she’ll likely never want to remove it from her stove, anyway.

PINK PICASSO ADULT PAINT-BY-NUMBERS KIT

Consider it an upgraded version of adult coloring books. Instead of filling the pages of a flimsy notebook, your creative mom will produce a professional-looking painting that she can proudly frame and display.

SHORT SLEEVE CARDIGAN

Sunshine days call for breezy layers, and this floral cardigan is the perfect answer. With a wide variety of patterns and sizes ranging from XS to 5XL, you’re sure to find the ideal fit for her summer wardrobe.

UGG SCUFFETTE II SLIPPERS

Ditch the boring house shoes this year! These celebrity-favorite loafers boast a similar shape to Birkenstocks, but the luxurious fur lining sets them apart. Available in a variety of adorable colors, they’re a cozy and stylish upgrade that your mom’s feet will adore.

GAIA GOOD MORNINGS, BY LINNEA DUNNE

Looking to transform your mornings? This book is your guide. Packed with self-care rituals, it empowers you to cultivate both mental and physical well-being, setting the stage for a productive and positive day.

CRISS CROSS CHAIR

Treat Mom like royalty with this incredibly comfortable chair – her very own comfort throne! Available in a variety of colors, it’s perfect for her desk, living room, or anywhere she needs a place to relax in ultimate comfort.

NODPOD SLEEP MASK

Gift the gift of restful sleep! This weighted eye mask gently blocks out light, promoting deeper slumber for new moms. Plus, it can be chilled in the freezer for an extra soothing effect, making those late nights with a newborn a little more bearable.

I SEE ME! CUSTOM SUPER MOM BOOK

Celebrate Mom as the true hero she is with a personalized adventure book! Choose her nickname, skin tone, hair color, preferred pronouns, and even add her favorite accessories. This heartwarming story features illustrations that reflect her unique personality, making it a cherished reminder of just how amazing she truly is.

AZALEA BONSAI TREE

This vibrant live plant will add a touch of life and beauty to her coffee table, office desk, or kitchen. With proper care, it can thrive for years to come, symbolizing enduring growth and good luck.

ANTHROPOLOGIE PIA MOM MUG

While mugs may not be the most groundbreaking Mother’s Day gift, this one takes things up a notch. This unique hexagonal cup, proudly displaying the word “Mama,” is a charming way to show you care. Pair it with a cozy tin of tea and a heartfelt card, and you’re guaranteed to warm Mom’s heart this holiday.

HEATING PAD FOR NECK AND SHOULDERS

Melt away Mom’s stress with this targeted heating pad. Featuring six heat settings, it provides soothing warmth to those often-tight neck and shoulder muscles. Amazon reviewers rave about its effectiveness in relieving aches and reaching those hard-to-reach tension spots, making it a thoughtful gift for ultimate relaxation.

SHIATSU NECK AND BACK MASSAGER

While sending her to the spa for a day is always a fantastic Mother’s Day idea, this top-rated heated neck and back massager offers a long-lasting and pampering alternative. It will provide years of soothing relief, making it a thoughtful gift that keeps on giving.

UBUNTU LIFE HANDMADE SUEDE ESPADRILLE MULE SHOES

Moms practically deserve (or rather, need!) the ultimate comfort these handmade mules provide. Oprah herself raved about them, saying, “When I’m rushing out the door, I like something I can just slide on.” These cozy, handcrafted beauties are a thoughtful gift that any mom would appreciate.

TERRARIUM CANDLE

These charming soy candles are a feast for the senses! Hand-poured and shaped like adorable cacti or vibrant poppies, they not only fill the room with delightful fragrances (pine and vanilla for the cacti, jasmine and white tea for the poppies) but also add a touch of whimsical beauty to any space.

J JIMOO MULBERRY SILK PILLOWCASE

Time for a sleep upgrade! Glamour editors swear by this surprisingly affordable silk pillowcase. Its smooth surface helps prevent bedhead and wrinkles, keeping skin clear and hair smooth. Every moment of sleep is precious for Mom, so why not make it as luxurious as possible?

BRÜMATE POUR OVER

Coffee connoisseurs, rejoice! Brümate’s single-cup pour-over brewing system might be the game-changer Mom never knew she needed. This innovative travel mug lets her ditch the overpriced coffee shop brews and savor barista-quality coffee on the go. Plus, it saves her money and reduces cup waste, making it a sustainable and convenient gift she’ll love.

HAIR DRYER WITH DIFFUSER

Calling all budget-conscious beauty lovers! Amazon reviewers are raving about this affordable hair dryer, hailing it as an “impressive Dyson dupe.” It boasts quick drying power, a lightweight design, and even comes with magnetic attachments. Bonus: there’s an extra 20% off with a coupon clip, making it an unbeatable steal!

DIPTYQUE CAFÉ, CHANTILLY & BISCUIT CANDLE SET

Forget ordinary candles – Diptyque is renowned for its exquisite, layered fragrances that are coveted by fragrance connoisseurs. This newly released trio, featuring Café (coffee), Chantilly (whipped cream), and Biscuit (cookie), is a dream come true for any woman who loves gourmand scents. Each candle captures the essence of its namesake with astonishing accuracy, offering a luxurious and truly unforgettable olfactory experience.

NIXPLAY SMART DIGITAL PHOTO FRAME

Nixplay makes sharing memories effortless! Send photos and videos directly to her digital frame, and they’ll instantly appear for her to enjoy. Plus, she can easily import her existing photos from Google, Facebook, and Instagram, creating a beautiful and ever-changing slideshow of precious moments.

HARLEM CANDLE CO. JOSEPHINE LUXURY SCENTED CANDLE

Indulge Mom in the luxurious world of Harlem Candle Co. Their candles are an olfactory masterpiece, and the “Josephine” fragrance is a true standout. Inspired by the iconic Josephine Baker, it features a captivating blend of jasmine and rose, creating a warm and sensual ambiance that’s sure to leave a lasting impression. Treat Mom to a touch of Harlem Renaissance magic with this exquisite candle.

KINDLE PAPERWHITE ESSENTIALS BUNDLE

Traveling mother-in-law? No problem! The new and improved Kindle is here to conquer those long train or plane rides. With its glare-free display and incredible battery life (lasting up to 10 weeks on a single charge!), she can breeze through her reading list in no time and arrive refreshed and ready to enjoy her visit.

HOME SMILE CERAMIC JEWELRY DISH

This charming catchall is more than just a jewelry dish for her bedside table; it’s a constant reminder of how much she’s loved. Pair it with a few special pieces of jewelry to make it even more meaningful.

T-SHIRT DRESS

Summer’s calling, and this t-shirt dress is the answer! A runaway hit on Amazon with thousands of glowing reviews, it comes in a variety of colors and is known for its comfortable, flattering fit. It’s the perfect summer staple for moms who love effortless style.

PAVOI HUGGIE EARRINGS

Look no further for stylish and affordable jewelry! These 14k-gold-plated huggie earrings are designed to impress without breaking the bank. Plus, they come with a generous 90-day return policy in case Mom has sensitive ears or prefers a different style, like studs. It’s a win-win for both style and peace of mind.

AURATE BIRTHSTONE BRACELET

Celebrate Mom’s unique birthstone with this exquisite bracelet. Crafted from pure gold and adorned with a natural gemstone, it’s a timeless piece of fine jewelry that holds a special meaning. Each birthstone carries its own symbolism, making it a thoughtful gift that honors her individuality and brings a touch of good luck and beauty to her life.

PORTABLE HAND WARMER

Say goodbye to chilly fingers! This top-rated hand warmer is the perfect solution for Mom’s perpetual coldness. It provides up to four hours of soothing warmth on a single charge and is compact enough to slip into her pocket or purse. No more shivering – this little wonder will keep her warm and comfortable wherever she goes.

BALA BANGLES EXERCISE WEIGHTS

For the busy mom who always manages to squeeze in a workout, these wrist and ankle weights are a game-changer. Perfect for adding some extra resistance while catching up on her favorite Netflix show, they’ll help her maximize her workout time without sacrificing her much-needed relaxation.

CHRONICLE BOOKS LETTERS TO MY MOM

For sentimental moms who might struggle to find the perfect words, this hardcover bound letter set offers a gentle nudge. Filled with thoughtful prompts, it guides you in expressing your love and appreciation for Mom, making it easier to create a heartfelt and lasting keepsake she’ll treasure.

MOTHER’S DAY COOKIES GIFT BASKET

Open the box and prepare for a delightful surprise! Inside, she’ll find an assortment of exquisite, gourmet chocolate-covered cookies, each adorned with a special topping. And to make it even sweeter, a heartfelt “Happy Mother’s Day” card will be waiting for her, making this a truly decadent and thoughtful treat.

MOTHER’S DAY MEDALLION PINS

Celebrate the special women in your life with heartfelt, homemade Mother’s Day gifts: personalized award ribbons! Crafting Cheerfully offers a variety of downloadable templates with different text options for the center, allowing you to easily print them at home. Alternatively, you can unleash your creativity and design your own unique message. These charming ribbons made from decorative paper and ribbons are a thoughtful and sentimental way to show your appreciation for the amazing mothers and mother figures in your life.

GOURMET DIPPED FANCY STRAWBERRIES

For those moments when nothing else seems right, send Mom a box of pure decadence: hand-dipped chocolate strawberries. Each one is meticulously coated in a choice of creamy toffee, crunchy mini chocolate chips, or a delightful drizzle, creating a symphony of flavors and textures that will tantalize her taste buds. This luxurious treat is sure to melt her heart (and maybe even her worries) away.

COOKBOOK STAND

Grandkids are the ultimate gift-givers! If you can manage just one present, this adorable recipe stand is a perfect choice. Displayed in her kitchen, it can hold a cookbook or iPad, making it a practical and sentimental gift she’ll cherish. It’s a sweet reminder of the love and thoughtfulness from her precious grandchildren.

DREAM MORE BY GAP

Reignite a touch of pre-kid nostalgia with Gap’s Dream perfume, a scent that might have been her go-to before the whirlwind of motherhood. It’s making a comeback, and since it’s hard to find in stores, this is a truly special gift. If “Dream” wasn’t her signature fragrance, consider other Gap classics like Heaven, Grass, or So Pink – all sure to evoke memories of a carefree time and bring a smile to her face.

CONCLUSION 

Sure, here’s a conclusion for the 57 Best Mother’s Day Gift Ideas for Every Type of Mom:

No matter your mom’s personality, interests, or style, there’s a perfect Mother’s Day gift out there to show her how much you care. From luxurious spa experiences to cozy home essentials, sentimental keepsakes to practical problem-solvers, this list offers a diverse range of ideas to suit every mom and budget.

Remember, the most important thing is to choose a gift that comes from the heart and reflects your love and appreciation for the incredible woman she is.

HOW TO LIFT WEIGHTS: GUIDE FOR BEGINNERS

The weightlifting journey is an advanced step to increase strength, stamina, and overall health. If you’re new to the world of weightlifting, navigating the gym and understanding where to start can be a little overwhelming. Do not be afraid! This article is a complete beginner’s guide with the essential knowledge and practical tips to start your weightlifting journey with confidence. If you are in the process of changing your appearance, this article is for you.

WHAT DO YOU NEED TO START WEIGHT TRAINING?

If you’re new to weightlifting, it’s advisable to begin under the guidance of a certified personal trainer. They can instruct you on the correct form for specific exercises and create a personalized strength training program to suit your individual needs.

Many gyms and fitness centers offer introductory training sessions at minimal or no cost, and they often have trainers available to answer any questions you may have. Additionally, numerous personal trainers provide online coaching through video platforms.

While most gyms have a variety of resistance machines and free weights like dumbbells and barbells, you can also achieve a thorough weight training workout at home with basic equipment.

EQUIPMENT OPTIONS

You can effectively build lean muscle mass and tone your body without necessarily using weights. For instance, exercises like push ups or lunges utilize your body weight as resistance.

If you want to diversify your at-home workout, you can incorporate dumbbells. A beginner’s set of adjustable weight dumbbells typically starts at around $50, with the cost increasing as you add more weight.

Kettlebells, which are balls with handles, present another popular option. Many kettlebell exercises engage multiple muscle groups simultaneously, offering an efficient full-body workout, especially if you’re short on time.

Adding resistance bands to your workout equipment can also be beneficial. These color-coded elastic bands provide different levels of resistance when stretched and pulled.

A set of resistance bands is available for $10 to $60. Since they are lightweight and portable, you can easily take them with you when you travel.

WEIGHT LIFTING TIPS FOR BEGINNERS

WARM-UP ROUTINE

Before diving into your weight training session, it’s crucial to warm up your body. Engage in some aerobic activities such as a brisk 5-minute jog, a lively walk, or opt for activities like skipping rope or jumping jacks. These activities enhance blood flow to your muscles, preparing them for an effective workout.

BEGIN WITH LIGHT WEIGHTS

Initiate your weightlifting routine with lighter weights. Choose a weight that you can comfortably lift 10 to 15 times with proper form. Start with 1 or 2 sets of 10 to 15 repetitions, gradually progressing to 3 sets or more as your strength improves.

GRADUAL WEIGHT INCREASE

As you become adept at completing the recommended sets and repetitions with ease, consider increasing the weight by 5 to 10 percent. Ensure the new weight is suitable for you before incorporating it into your entire workout routine.

STRATEGIC REST INTERVALS

Allow at least 60 seconds of rest between sets. This deliberate rest period helps prevent muscle fatigue, a crucial consideration especially for those starting out with weight training.

TIME MANAGEMENT

Keep your workout duration in check, limiting it to no longer than 45 minutes. Research suggests that an effective workout can be accomplished within this timeframe. Extended sessions may not yield better results and can increase the risk of burnout and muscle fatigue.

STRATEGIC REST DAYS

Factor in a day or two of rest between your weight training sessions. This downtime is essential as it provides your muscles with the opportunity to recover and replenish energy stores before your next workout. Prioritizing rest is key to ensuring the sustainability and effectiveness of your weight training routine.

EXERCISES FOR BEGINNERS

DUMBBELL CHEST PRESS

Targeted area: Focused on your chest muscles.

How to do:

  • Begin by lying flat on a bench, holding a dumbbell in each hand with your palms facing forward.
  • Gradually lift the dumbbells upward until your arms are directly over your shoulders, taking care not to lock your elbows.
  • Lower the dumbbells slowly to the initial position, ensuring your elbows remain slightly below your shoulders.

BODYWEIGHT SQUATS

Targeted area: Body

How to do: 

  • Stand with your feet shoulder-width apart.
  • Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
  • Keep your back straight and chest up.
  • Lower down until your thighs are parallel to the ground.
  • Push through your heels to return to the starting position.
  • Repeat for 10-15 reps.

BENT-OVER ROWS

Targeted area: Arms

How to do: 

  • Hold a dumbbell in each hand with your palms facing your body.
  • Bend at your hips, keeping your back straight, and let your arms hang in front of you.
  • Pull the dumbbells towards your chest, squeezing your shoulder blades together.
  • Lower the dumbbells back down.
  • Repeat for 10-15 reps.

OVERHEAD DUMBBELL PRESS

Targeted area: Arms, shoulder

How to do:

  • Hold a dumbbell in each hand at shoulder height.
  • Press the dumbbells overhead, extending your arms fully.
  • Lower the dumbbells back to shoulder height.
  • Repeat for 10-15 reps.

DUMBBELL LUNGES

Targeted area: Hip, leg

How to do:

  • Hold a dumbbell in each hand by your sides.
  • Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
  • Push through your front heel to return to the starting position.
  • Switch legs and repeat for 10-15 reps on each side.

PLANK

Target area: Your entire body

How to do:

  • Begin in a quadruped position, aligning your hands beneath your shoulders and knees beneath your hips.
  • Extend your legs backward, maintaining a hip-width distance between your feet. Engage your core muscles.
  • Maintain this position for 10 to 30 seconds.
  • Gradually progress by extending the duration, aiming for one minute or more as your strength improves.

CALF RAISES

Target area: Your calf muscles (back of your lower leg)

How to do:

  • Stand on the brink of a step, aligning your feet parallel to each other.
  • Lift your heels gradually, raising them a few inches above the step, and sustain the position for a few seconds.
  • Lower your heels slowly below the step’s edge, holding the position for a few seconds. Experience a stretch in your calves.
  • Intensify the exercise by incorporating resistance—hold a lightweight dumbbell in each hand, positioned down by your sides.

LUNGE

Target area: our leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps

How to do: 

  • Maintain an upright stance with your feet at shoulder-width apart (utilize a dumbbell in each hand for increased difficulty).
  • Initiate a substantial step forward with your left leg, ensuring your heel makes contact with the ground first.
  • Descend your body, bringing your left thigh parallel to the floor.
  • Pause briefly (if you’re more advanced, execute a curl with the dumbbells towards your chest, then lower them back to the starting position).
  • Propel yourself off your left heel to return to the initial stance.
  • Repeat the sequence, this time leading with your right leg.

RESISTANCE BAND PULL APART

Target area: The muscles in your back, shoulders, and arms.

How to do:

  • Stand with your arms extended in front of you at chest height.
  • Securely grip a resistance band parallel to the ground with both hands.
  • Maintain straight arms as you draw the band towards your chest, extending your arms outward from your body. Initiate this movement with your mid-back.
  • Ensure a straight spine as you contract your shoulder blades together and downward, then gradually return to the initial position.

TRICEPS EXTENSIONS

Target area: Your triceps

How to do:

  • Perform this exercise either seated on a bench or standing with your feet approximately shoulder-width apart.
  • Grasp the dumbbell handle with both hands.
  • Elevate the dumbbell above your head, ensuring your arms are fully extended.
  • Maintain elbows close to your ears as you bend them to a 90-degree angle, lowering the dumbbell behind your head.
  • Gradually extend your arms, returning the dumbbell to the overhead position.

WEIGHT TRAINING SCHEDULE

For those aiming primarily to enhance strength, three weekly weight training sessions are likely sufficient to achieve desired results. Engaging in a weight training routine three times a week proves to be equally effective for strength development as more frequent workouts.

On the other hand, if your objective is to increase muscle mass, incorporating higher repetitions and more frequent workout sessions becomes necessary.

During a single workout session, you can target all your muscle groups, starting with 1 or 2 sets per exercise and gradually progressing to more sets or heavier weights as the exercises become more manageable. Alternatively, you may opt to concentrate on specific muscle groups on designated days.

WHAT YOU SHOULD NOT DO WHILE WEIGHT TRAINING

Follow these guidelines to avoid common mistakes during your weight training sessions:

Take your time: Avoid rushing through your workout. Move the weights in a deliberate, controlled manner. This approach helps target specific muscles and prevents reliance on momentum. Allow approximately one minute of rest between each exercise.

Moderation is key: Most individuals find that completing one set of exercises to the point of fatigue is sufficient. Doing additional sets may extend your workout time and increase the risk of overload injuries. Adjust the number of sets based on your fitness goals.

Listen to your body: Never ignore pain during exercises. If a particular movement causes discomfort, stop immediately. Consider revisiting the exercise in a few days or try it with less weight.

Footwear matters: Don’t overlook the importance of proper footwear. Choose shoes that offer foot protection and good traction to prevent slipping or injuries while lifting weights.

FAQ

1. Is it OK to lift every day?

No. Lifting weights every day is not essential, and doing so raises the likelihood of overuse injuries and overtraining syndrome.

2. How much weight should I lift as a beginner?

Initially, start lifting 2 to 5 kilograms, adjusting the weight based on the specific muscle group. Over time, you can gradually increase the weight as your strength improves.

3. How much weight should a 70 kg man lift?

A person weighing 70 kilograms, bench-pressing 100 kilograms, can lift 1.42 times their body weight.

4. How long should a beginner lift for?

Begin by incorporating brief workouts, lasting 30 minutes or less.

5. Is 1 hour enough for lifting?

Yes. Commencing with one hour of weight lifting per day can serve as a beneficial starting point for muscle building.

CONCLUSION

By emphasizing proper techniques, gradual progression, and strategic planning, beginners can embark on a journey that not only enhances physical strength but also contributes to overall well-being. Remember, the key lies in consistency, listening to your body, and progressively challenging yourself. As you integrate these principles into your weightlifting routine, you’ll not only witness physical transformations but also cultivate a sustainable and rewarding fitness journey. So, grab those weights, start lifting, and enjoy the empowering benefits of weight training on your path to a healthier and stronger you.