Weight training is an excellent way to build muscle mass and tone your body. Read on for a beginner's guide to lifting weights (with tutorials!)
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A Beginner’s Guide to Weight Training
Medically reviewed by
Micky Lal, MA, CSCS,RYT — Written by James Roland — Updated on September 27, 2021
Whether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there.
Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state — meaning you’ll burn more calories even when you’re resting.
And the benefits of lifting weights aren’t just for young people.
Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being.
So even if you’ve never done any kind of weight training before — it’s never too late to start!
What’s more, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, resistance bands, or other home fitness equipment to get results.
This article will walk you through how to get started with weight training and provide suggested exercises and training advice for beginners.
What do you need to start weight training?
If you’ve never lifted weights before, consider starting out 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.
Many gyms or fitness centers offer introductory training sessions at little or no cost, or they have trainers available if you have questions. Additionally, there are many personal trainers who train clients online, through video platforms.
While most gyms have a combination of resistance machines and free weights, such as dumbbells and barbells, you can also get a comprehensive weight training workout at home with basic equipment.
Equipment options
You don’t necessarily need weights to build lean muscle mass and tone your body. As an example, for some strength training exercises, like pushups or lunges, you only need your body weight to provide resistance.
You can expand your at-home workout options with
dumbbells. A beginner’s set of adjustable weight dumbbells starts at about $50, but the price increases as you add more weight.
Kettlebells, which are weighted balls with handles, are another popular option. Many kettlebell exercises work several muscle groups at once, which makes them effective for a full-body workout, especially if you’re short on time.
Resistance bands are also a helpful addition to your workout equipment. These color-coded elastic bands provide varying levels of resistance when pulled and stretched.
A set of resistance bands can be purchased for $10 to $60.
Because they’re light and portable, you can take them with you when you travel.
What to know before you begin
Once you’re ready to get started with a weight training program, keep the following tips in mind.
Weight lifting tips for beginners
- Warm up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout. Skipping rope or doing jumping jacks for a few minutes are also good warmup options.
- Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.
- Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you before doing a full workout.
- Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start out.
- Limit your workout to no longer than 45 minutes. You can get the workout you need in this time frame. Longer sessions may not lead to better results and may increase your risk of burnout and muscle fatigue.
- Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.
- Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish energy stores before your next workout.
