How to Start Weight Training as a Beginner

The benefits of weight training are not just for bodybuilders. Weight training is an effective way to maintain or increase lean muscle mass, improve cardiovascular health, and even reduce the risk of osteoporosis.

As a beginner, it can be challenging to know where to start with your weight training regime.

The following article will outline some tips for starting out on the right track by selecting appropriate equipment and exercises for your fitness level.

5 Fundamentals Of Building Muscle
5 Fundamentals Of Building Muscle

Determine your fitness goals:

It is important to have a set fitness goal before starting out on weight training.

How much muscle mass you want to build, how strong or fit you want to be, and what your primary motivation for beginning weight training are all factors that will determine which kind of exercises you do during your workout regime, as well as the equipment that would benefit you most (barbells vs dumb-bells).

Plus, it is essential to realize that the goal you set for yourself will change over time.

How quickly and in what ways it changes depends on how consistent you are with your weight training routine and whether or not you incorporate other forms of exercise such as cardio exercises into your regime.

Develop a weight training routine

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To get the most out of your weight training, you should develop a routine that fits both your fitness level and goals.

If you are just starting with working out, then it is best to start slow by sticking to one or two workouts per week at first.

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As time goes on, this can be increased up to three sessions per week if desired.

It’s also important not to think in terms of days for each workout but rather weeks or months so that you have something planned ahead of time instead of constantly wondering when the next session will take place.

How often you train depends on how quickly your body recovers from exercising as well as personal preference; however, anything more than four times seems excessive for a beginner, and some trainers even suggest that three times a week is plenty.

Know how to perform basic weight training exercises

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As a beginner, it’s most important to learn the proper ways of performing exercises.

How you move, your body is crucial for avoiding injury and ensuring maximum benefit from your workout.

Not only will this help with developing good habits, but it also prevents any unnecessary strain on muscles or joints, which can lead to serious injuries down the road if not properly taken care of.

It might seem intimidating at first to be able to perform all types of weight training exercises since there are many variations available but don’t worry!

There are some basic movements that every trainer should know how to do, including squats, deadlifts, bench presses, rows, shoulder press, bicep curls, and triceps extensions, just to name a few.

Doing these exercises will allow you to build a strong foundation of muscle mass and endurance.

Find a gym

To start weight training as a beginner, you should first find a gym that is well equipped and has knowledgeable trainers.

If possible, it’s best not to join any of the big chain gyms where everyone seems to be going at once because there will probably be long wait times for equipment or classes depending on what time during the day you go –

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which defeats the purpose of going to get an effective workout done! Instead, finding a smaller boutique-style gym with fewer members but more machines and personal trainers available would work better since they can give your routine personal attention.

Additionally, if you can afford it and can get away from work for an hour or two every day (or three times a week), hiring your trainer would be ideal.

A good trainer will help you determine the proper weight training routine that works best with your schedule, budget, fitness level, etc.

Set realistic short-term and long-term goals

Don’t set out on a weight training routine, thinking you will have the sculpted body of a professional athlete in no time.

While your first few months might be very challenging, it’s important to remember that there is a lot of hard work and dedication required before seeing results.

This means not cutting corners like doing half-reps (lowering the weight but not coming back up) or taking days off when you are capable of working out. By setting realistic goals, you can ensure that your fitness program works for both now and later!

Join a class or hire a personal trainer

Working out alone can sometimes be difficult, especially for beginners. Joining a class at the gym or hiring a personal trainer will provide you with helpful tips and motivation to stay on track.

It’s easy to get bored when working out by yourself so having someone there who knows what they are doing is key!

Be sure that this person has experience in weight training because it takes years of practice before becoming an expert. It might also help if your trainer is slightly older than you since their advice may seem more relatable (plus, all those life lessons make them great mentors!).

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If you want to get tips from experts, then make sure to compare free weight loss programs and join one that suits your needs.

Eat healthy foods when possible

Although this may seem like a no-brainer, it’s important to consider that training is not the only step in your weight loss journey. You must eat healthy and nutritious foods as well. Consider eating lean meats, fruits, and vegetables with every meal. Plus, try to add a few servings of dairy to your diet.

Keep your exercise plan simple

If you are just starting out, it’s essential to keep things simple. You should focus on compound exercises that work for more than one muscle group at a time.

Some examples of these types of exercises include squats and deadlifts for the lower body, bench press for the chest muscles, pull-ups or lat pulldowns for back muscles, bicep curls, or dumbbell rows for arm muscles.


If you are new to weight training, it is essential that you first master the form and technique of a specific exercise before adding significant resistance. That way, you can prevent injury as well as develop proper muscle tone and definition over time.

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