How to Start Weight Training

Have you ever been told that you should start weight training, or that you need to get stronger to prevent injuries? Or you might just be curious about how to use the weights at the gym. It can be intimidating to try something new, especially when there is equipment involved, but it doesn’t have to be! Here are my best tips on how to start weight training as a beginner (and what not to do). 

Why Start Weight Training

Weight training should be part of everyone’s fitness routine, though not necessarily to “get buff”. Your muscles and bones need to be challenged in order to stay strong, and to protect your body from injury. In fact, you can avoid many of the injuries that plague people as they age by adding functional strength training to your routine: strains from bending or reaching wrong, achy back, hunched posture, and sprains from weak muscles are just a few things weight training can help you avoid. And yes, your physique will change, and become more toned – a definite added bonus! 

Weight Training Doesn’t Need to Be Scary

Forgoing any medical condition or injury where you’ve been told you can’t weight train, know that weight training is for everyone. All of those “intimidating” machines, dumbbells, and barbells give you a variety of options; this means that no matter your size, age, or fitness level, there is equipment (and modifications) for you. This is when taking advantage of a gym’s free orientation or hiring a trainer is helpful. They can help you start somewhere that is right for you. 

I know walking into a gym when you don’t know how to use the equipment can be overwhelming; there are so many options!  When I first joined a gym when I was eighteen, I stayed away from the weightroom in the beginning because I wasn’t sure what to do. At first, I used the circuit room, where you move from one piece of equipment to the next, and there were helpful illustrations to show how to use the machines. Then, as I ventured into using free weights, I copied what others were doing or asked for pointers. 

Looking back, I wish I’d known more about body alignment and functional training, so I’m not going to encourage you to “wing it” like I did. Using too heavy of weight or moving your body incorrectly can cause injury; like how running too fast or far too soon will have you aching for days! Still, you can learn a lot through watching others, taking classes, and asking for help. The point is, everyone who weight trains was a beginner once. Instead of being embarrassed at trying something new, you should be proud of stepping out of your comfort zone and taking care of your body. 

4 Ways to Start Weight Training

Now that you know anyone can weight train, how do you get started? Yes, there’s the gym, but I have three other ideas for you as well. Pick the one that feels best, and give it a try!

1. The Gym. Going to the gym gives you equipment options you might not have the space or budget for at home. They often offer free orientations to help you learn the equipment, or you can hire a trainer to help you create a routine in the beginning. Having a membership and a place to go can be motivating as well. 
2. Group Classes. You can find small group strength training options to give you support and keep you motivated. This could look like an outdoor “bootcamp” type class, studio or boutique fitness classes, or even classes at the gym. 
3. Work Out at Home. Working out at home can take the intimidation of a big gym away, and you only need a small set of weights to start. When you use an app like Sweat with Melissa, you get a full routine plus demonstrations of each move. You also get variety, because there is a library of workouts to choose from. This is the perfect solution if you are limited on time, because you can squeeze your workout in when it’s convenient for you. 
4. Hire a Trainer. I’ve already mentioned a few ways you can hire a trainer: at the gym or at fitness studios. The benefit of having a trainer (especially in the beginning,) is that you can get a routine designed to meet you where you are at, with your fitness goals in mind, and you will learn to use the equipment properly. And if you are dealing with any kind of injury, working with a personal trainer will ensure you don’t make things worse; they can even help you get better sooner! 

I love how weight training makes me feel: strong, capable, and proud that I can accomplish hard things when I master a move or up my weights. I also know that by weight training, I’m protecting my body from injury, so I can continue to do the things I love for a very long time.

Check out these tips from 40 trainers on getting started:

https://becomeapersonaltrainer.org/manage-clients-expectations/

 
If you have questions about how to start weight training, let’s talk. I’m happy to help you find a solution that fits your goals.