Weight Training Basics: A Primer for Beginners

Certain exercises like bicep curls and squats are great for weight training, whether you're at home or in the gym. You can use either free weights (like dumbbells) or just your body weight for resistance during these exercises.

If you want to build stronger muscles or just get in better shape, lifting weights can be a great way to achieve that.

Weight training, also called strength training, helps you build lean, stronger muscles and makes your bones and joints stronger too. It also keeps your metabolism working well, so you burn more calories even when you're not active.

And weightlifting isn't only for younger people. As we get older, weight training can help prevent muscle loss and keep us more mobile. It can also boost our mood and mental wellbeing.

You can start weight training at any age, even if you've never tried it before.

The best part is, you don't have to go to a gym. You can use exercises that use your own body weight, or try using dumbbells, resistance bands, or other simple equipment at home.

This guide will show you how to start weight training and give you ideas for beginner-friendly exercises and tips.

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Essential Requirements for Beginning Weight Training

If you're new to weightlifting, it's a good idea to start with a certified personal trainer. They can show you how to do exercises correctly and create a strength training plan just for you.

Most gyms provide beginner sessions either for free or at low cost, and they have trainers around to answer any questions you might have. Plus, there are online personal trainers who can guide you through video calls.

You don't need fancy equipment. Many gyms have machines and free weights like dumbbells and barbells. Alternatively, you can do a full weight training workout at home using simple equipment.

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Types of equipment

You can strengthen and tone your muscles without using traditional weights. For instance, exercises like pushups and lunges use your body weight to build muscle.

To diversify your workouts at home, consider using dumbbells. A basic set for beginners starts around $50, but you can buy heavier ones as you progress.

Kettlebells are another good option. These are like weighted balls with handles and are great for working multiple muscles together, which saves time for a full-body workout.

Resistance bands are also handy. They're stretchy bands that come in different colors indicating resistance levels. A set costs $10 to $60 and is easy to carry around, perfect for workouts on the go.

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Important Information to Understand Before Getting Started

When you're ready to begin a weight training program, remember these helpful tips.

1. Warm Up: Before exercising, do a quick activity like jogging or jumping jacks for about 5 minutes. This gets your muscles ready for the workout.
2. Start Light: Begin with lighter weights that you can lift comfortably 10 to 15 times in a row. Do 2 to 3 sets of 8 to 12 repetitions. Gradually, increase to 3 sets or more.
3. Increase Weight Gradually: Once you find the current weight easy to lift for the recommended sets and reps, increase the weight by a small amount (2 to 10% ) for your next workout.
4. Rest Between Sets: Take at least 60 seconds of rest between each set of exercises. This helps prevent your muscles from getting too tired.
5. Keep Workout Time Reasonable: Don't overdo your workout time. Keep it within a reasonable length to avoid excessive muscle fatigue and burnout. Focus more on how intense your workout is and your own fitness level rather than making it longer.
6. Stretch After Workout: Stretch your muscles gently after you finish your workout. This helps improve flexibility, ease muscle tension, and lower the risk of injury.
7. Rest Days: Take a day or two off between workouts. This gives your muscles time to recover and get ready for the next workout.

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Exercises for Beginners

Plank

The plank exercise engages all your muscles, focusing especially on your core. It also helps strengthen your arms, shoulders, back, buttocks, and legs.

• Get into a position like a tabletop, with your hands directly under your shoulders and your knees under your hips.
• Now, stretch your legs out straight behind you, making sure your feet are about as wide apart as your hips. Engage your stomach muscles to keep your body strong and stable.
• Stay in this position for 10 to 30 seconds, and then gradually work up to holding it for a minute or longer as you build strength.
• If you find this too challenging at first, you can lower your knees to the ground to make it easier.

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Calf raises

Here's how to do a calf muscle exercise:

• Find a step or platform where you can stand with your feet flat and close together.
• Lift your heels off the step, rising up a bit, and hold this position briefly.
• Slowly lower your heels below the edge of the step and hold again.
• You'll feel a stretch in your calf muscles during this movement.

For more challenge, try holding lightweight dumbbells at your sides while doing this exercise.

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Squats

Focus on working out your leg muscles—like your thighs and calves—with this exercise.

Here's how to do it:

• Squatting: You can do squats with or without weights.
• Position: Start by standing with your feet about shoulder-width apart.
• Movement: Slowly bend your knees, lowering your body until your thighs are almost parallel to the floor.
• Return: Then, slowly rise back up to your starting position.

To make it more challenging, you can hold a dumbbell or kettlebell close to your chest with both hands while performing the squat.

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Lunge

Focus on exercising your leg muscles—like your thighs, hamstrings, calves, and buttocks. If you hold a dumbbell, it will also work your arm muscles.

Here's how to do it:

• Stand up straight with your feet about shoulder-width apart. If you're more experienced, hold a dumbbell in each hand.
• Take a big step forward with your left leg so your heel touches the ground first.
• Bend your knees to lower your body until your left thigh is parallel to the floor.
• As you lower, if you're using dumbbells, curl them up towards your chest and then lower them back down.
• Push off your left heel and return to the starting position.
• Repeat the same steps leading with your right leg.

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Resistance band pull apart

Targeted Muscles: The muscles in your back, shoulders, and arms.

How to Perform the Exercise:

• Stand up straight with your arms extended straight in front of you at chest level.
• Hold a stretchy band parallel to the ground and grip it firmly with both hands.
• Without bending your arms, pull the band towards your chest by moving your arms outwards, away from your body. Start this movement using the muscles in the middle of your back.
• Keep your back straight and squeeze your shoulder blades together and downward.
• Slowly go back to the starting position and repeat.

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Triceps extensions

Targeted area: The muscles at the back of your arms (triceps).

How to do this exercise:

• Sit on a bench or stand with your feet shoulder-width apart.
• Hold a dumbbell with both hands.
• Lift the dumbbell above your head until your arms are straight.
• Keep your elbows close to your ears, then bend them to make a 90-degree angle, lowering the dumbbell behind your head.
• Slowly straighten your arms to lift the dumbbell back up above your head.

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Bicep curls

Targeted Muscle: Your bicep muscles (the front part of your arms).

How to do the exercise:

• Sit or stand with a dumbbell in each hand in front of you. Keep your elbows close to your body and your palms facing up.
• Lift the dumbbells upward toward your shoulders by bending your elbows, while keeping your upper arms still.
• Lower the dumbbells back down to the starting position.

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Weight Training Program

If you're aiming to get stronger, three weight training sessions per week should do the trick.

A study from 2019 found that lifting weights three times a week works just as well for getting stronger as working out more often.

But if you're looking to bulk up and gain muscle mass, you'll need to increase the number of reps you do and work out more often.

During each session, you can target all your different muscles by doing 1 or 2 sets of each exercise at first. Then, as it becomes easier, you can add more sets or use heavier weights.

Alternatively, you can focus on specific muscle groups on different days. For instance:

Monday: Upper Body and Core

• Dumbbell chest press (works chest muscles)
• Dumbbell shoulder press (targets shoulder muscles)
• Dumbbell triceps extension (focuses on back of upper arms)
• Plank (strengthens core muscles)

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Wednesday: Upper Body and Core

• Dumbbell single-arm rows (works back muscles)
• Bicep curls (targets front of upper arms)
• Resistance band pull apart (engages upper back muscles)
• Plank (strengthens core muscles)

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Friday: Lower Body and Core

• Lunges (works thighs and buttocks)
• Squats (targets thighs and buttocks)
• Calf raises (focuses on calf muscles)
• Plank (strengthens core muscles)

This workout plan involves exercises using dumbbells and resistance bands to strengthen different parts of your body, along with planks to help build a strong core.

As you get used to weightlifting, try changing the exercises you do for different muscle groups. Also, increase the amount of weight you lift and do more sets as you get stronger.

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Safety Tips

When you're starting weight training, safety is key. Listen to your body and avoid pushing yourself too hard too fast.

Here's how to stay safe while weight training:

• Wear the right gear, like closed-toe shoes and weight lifting gloves if needed.
• Do each exercise slowly and focus on using the correct technique.
• Have someone watch you (a spotter) when lifting heavier weights, especially overhead.
• Drink water regularly during your workout.
• Breathe in before lifting and breathe out during the lift; never hold your breath.
• If you feel sharp or stabbing pain, stop immediately. If the pain persists, see a doctor.
• If you have health concerns, consult your doctor before starting a weight training program to ensure it's safe for you.

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Takeaway

Weight training, also called strength training, means exercising your body by pushing against resistance. This resistance could be weights, stretchy bands, weight machines, or just your body's own weight.

Weight training is great for building muscles and making them stronger. It also boosts your metabolism, strengthens your bones and joints, tones your muscles, helps burn more calories, and keeps you healthier as you get older.

For best results, begin with lighter weights to get your form right. Then, gradually increase the weight or resistance to prevent injuries. Make sure to work all your muscle groups to improve overall strength and fitness.

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