Your Beginner's Guide to Weight Training

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Are you ready to embark on a journey to a stronger, healthier you? If the idea of weight training feels intimidating, don't worry - you’re not alone! Starting a weight training routine can be both exciting and daunting, but with the right approach, you’ll soon find yourself enjoying the benefits of increased strength, improved mood, and better overall health.

Why you should start weight training

Weight training isn’t just for bodybuilders. It’s a fantastic way for anyone to improve their fitness. With consistent weight training, you can expect to see the following benefits:

• Increased strength: Helps will everyday activities and improves overall physical performance.

• Better bone health: Strengthens bones and reduces the risk of osteoporosis.

• Enhanced Metabolism: Muscle burns calories, even at rest.

• Improved Mental Health: Releases endorphins, which can help reduce stress and anxiety.

Getting started with the basics

Starting with the fundamentals will set you up with the greatest chance of long-term success.

Set realistic goals

Begin with clear, achievable goals (remember progress takes time). Whether it’s gaining strength, losing weight, or simply feeling better, knowing your “why” will keep you motivated to stay consistent.

Learn the lingo

Understanding the basic terms will help you feel more confident.

• Reps (repetitions): The number of times you perform an exercise.

• Sets: A group of repetitions.

• Rest: A break between sets.

What do you need to start lifting weights?

You don’t need a gym membership to start weightlifting. However, if it is your first time consider starting with the help of a certified personal trainer. They’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your needs.

Equipment options

You don’t necessarily need weights to build lean muscle mass and tone your body. To start, bodyweight exercises like pushups, situps and squats will be enough resistance to make progress.

To expand your workout options at home, invest in some dumbbells. A beginner’s set of dumbbells starts at around $60, but the price will increase the heavier you go.

Kettlebells, which are weighted balls with handles, are another popular choice. Many kettlebell exercises engage multiple muscle groups simultaneously, making them ideal for a full-body workout, particularly if you're short on time.

Resistance bands are also a helpful addition, not only will they assist with mobility and stretching, these elastic bands provide varying levels of resistance when pulled. A set of resistance bands can be purchased for $20-$70.

Weightlifting tips to remember

• Start with a plan: Having a clear plan tailored to your fitness level and goals is crucial.

• Focus on form: Proper form is vital to prevent injuries and maximise effectiveness. Start with lighter weights to master the correct technique for each exercise.

• Warm-up: Always begin your workout with a warm-up to prepare your muscles and joints. Light cardio, such as jogging or star jumps, combined with dynamic stretches, can help increase blood flow and reduce the risk of injury.

• Start light: Focus on proper form and gradually build strength. As you become more comfortable and confident, you can progressively increase the weight by 2-10%.

• Focus on a balanced routine: Ensure your workout routine includes exercises that target all major muscle groups: legs, back, chest, shoulders, arms, and core. This helps prevent muscle imbalances and promotes overall fitness.

We’ve covered a lot in this newsletter, but remember, progress takes time. Celebrate small victories and be patient with yourself. Every step forward, no matter how small, is a step towards a healthier, stronger you.

We recommend reading Guide to Weight Training: Exercises For Beginners for an overview of exercises you can start right away!

Weight training is a journey, and like any journey, it begins with a single step. Embrace the process, enjoy the challenges, and relish the improvements. You’ve got this!

All the best,

Body & Mind