A Beginner's Guide To Weightlifting

Lifting weights for the first time can be intimidating. “There are so many pieces of equipment," says trainer Alayna Curry, noting it’s also physically demanding in a different way than other workouts. But these weightlifting for beginners tips will help get you started.

Start Light

Don’t go for the heaviest barbell right off the bat. Instead, choose a weight that feels doable yet challenging, Curry says. It might be an 8-pound dumbbell. It might be a 20-pound kettlebell. You should be able to do 12 to 15 reps before getting tired.

Focus On Form

Trainer Daniel Sullivan recommends checking in with a trainer before lifting to make sure you’re using proper form and technique. Video demonstrations can also help. This will ensure you get the most benefit from each exercise and help to prevent injuries.

Try Workout Apps

Don’t belong to a gym? That’s OK — get a set of dumbbells for your home workouts and check in with a virtual personal trainer to learn the basics, says Kelly Froelich, a NASM-certified trainer. This will help you as you perfect your form.

Mix It Up

When weightlifting, you can focus on strength and/or endurance. Curry recommends a mix of the two. “Spend one week lifting lower weights with higher reps (for endurance) and then the next week lifting heavier weights with lower reps (for strength),” she says.

Alternate Muscle Groups

Curry suggests focusing on a different area of your body each time you lift. For example, one workout can target the legs and glutes, another can work your back and biceps, and you can focus on your triceps and chest in your next session.

Begin With The Basics

Stick to classic weightlifting exercises as you’re starting off, like bicep curls, bench presses, tricep pushdowns, and squats. “All of these exercises can be easily executed with dumbbells at home, or using weightlifting machines at the gym,” Sullivan says.

Slowly Add Weight

A weightlifting set is usually 12 to 15 reps, repeated three times. Once that gets easy with the weight you’re using, upgrade to one slightly heavier, Sullivan suggests. Before you know it, you’ll be impressing yourself with what you can lift.

Bring A Buddy

Ask a friend to work out with you, especially one who’s willing to try new things, Curry says. Not only will they keep you accountable as you start weightlifting, but they’ll also help you feel more comfortable venturing into new areas of the gym.

Be Consistent

As a beginner, consistency is key. To see results, aim to lift at least three times a week, says Curry. Each session should last roughly 30 to 40 minutes.

Don’t Compare

Try to resist the urge to compare your progress to others. Instead, Curry recommends focusing on consistency and lifting the right weights for your fitness level. That’ll give you the best results, and encourage you to keep training.