Have you ever thought about getting into strength training but don’t know where to get started? Maybe you’re intimidated by the giant rack of dumbbells or intense-looking bodybuilders. I’m here to tell you that you don’t need to be! Lifting weights can be done by any fitness level and can give you all kinds of health benefits.
In this post, I give you some tips for learning the basics and getting started. My hope is that it gives you the confidence to try out this simple and effective type of exercise. Let’s go!
Why you should be strength training
The list of benefits of resistance training and lifting weights almost unbelievable because it’s so extensive. From slowing down aging and decreasing cancer risks to increasing cognitive function and sleep quality – so many aspects of life can improve with even just 2-3 weight lifting sessions per week (this post on theartoffitnessandlift.com goes through 8 of the ways). Besides the physical and mental benefits – you’ll feel so bada** when you realize how strong you are! It can also lead to increased confidence and body awareness.
Learn some basics
Hopefully I’ve convinced you that weight lifting is good for you – but where to start? I suggest doing a little research on the basics before diving in.
Watch videos and Google exercises
Search for workouts on Pinterest or Google a beginners guide. There are tons of videos out there showing proper form and basic moves. Mickaela @mickaelamundell has some really good How-To videos if you scroll down her Instagram feed a bit.
Follow a program or workouts from a fitness influencer
Many trainers offer beginner guides, including free workouts posted on Instagram or their blogs to get a feel for their paid programs! Some of my favorite resources for workouts on Instagram with helpful videos are Carly-Ann Dell, Lindsey @lindseylivingwell, and Laura @laurajulaine.
If you’re willing to invest a little money into this new habit, Paola at Pao’s Fit World has a couple great strength training programs and Madeline at Madeline Moves has an app with weekly workouts and several unique programs. These are more intense (5-6 days per week), but you could always space out the workouts to something more realistic for you. Remember – it only takes a couple sessions per week to reap most of the benefits!
Start with lighter weights to get your form right, then up the weight
Proper form should be the top priority – safety first! To prevent injury while you’re getting used to the movements and learning how they should look and feel, start with light weight. Once you have the exercise down, don’t shy away from going heavier!
Go for it!
Okay, you know what you need to do. Now how are you going to actually make this happen?
Lots of gyms have trial periods and free training
Many gyms allow you to try their facility out for the day or week before committing to a membership. Take advantage of these offers to scope the place out and get a feel for the environment. Gym cultures range from accepting-of-everyone to elite, but you’ll probably be able to tell that right away!
Gyms often also have at least one free personal training session when you join. This can be great for a beginner (or really anyone)! Also consider signing up for some regular sessions – trainers can teach you a lot, focus on your form, and make you feel more comfortable with this new activity.
Try a class that incorporates strength training
As weights become more popular, more fitness studios and classes are incorporating them. OrangeTheory uses dumbbells and TRX straps in their floor section. Bootcamps and CrossFit-inspired workouts are everywhere. I try out a variety of classes with ClassPass (that link gets you $40 off and I may get a small commission if you sign up with it). Many studios also offer the first class free or new member deals – make sure to check the website or ask the desk when you get there! A class gives you an encouraging community, you can watch your classmates demo movements, and a coach is there to watch your form and keep you safe.
Go with a friend who knows what he/she is doing
I learned a ton about lifting weights by going to the gym with a boyfriend in college. Working out with a buddy can help with motivation and can serve as a free and fun trainer!
Myth-Busting
You may still be letting these myths keep you from starting this awesome new habit. I’m here to explain why they’re not true.
“I’m going to get too bulky.”
If it was easy to get bulky, tons of people would look like Arnold Schwarzenegger! Shaun Stevenson and trainer Don Saladino joke about this on Episode 280 of the Model Health Show. It takes a TON of work (and testosterone and Human Growth Hormone and food) for bodybuilders to put on the muscle they do. You won’t get giant muscles without trying really hard to do so!
“Everyone’s going to know I don’t know what I’m doing.”
If you’re showing up and putting effort in at the gym 1. No one is paying attention to you 2. The more-experienced gym-goers you think are judging are probably proud of you for being there! Don’t worry about them – focus on you.
“Lifting weights is for bros.”
Weight lifting is for everyone! We all can benefit from this kind of exercise – don’t let the boys hog the weights section of the gym! Luckily, it’s becoming more and more accepted that women can lift heavy and be strong. I love seeing more strength training topics in magazines like Women’s Health and Cosmo. Consuming content by strong, confident females like I mentioned above might open your eyes to how weight lifting has moved beyond just the bros.
Are you ready to get going? I hope you feel less intimidated and more empowered to start! Be safe and go lift something!
Do YOU lift weights?
What’s your favorite strength training move? Is there a reason you’re not lifting that I didn’t address? I’d love the feedback! Comment below!
