Weightlifting novice


Needing exercise, I'm go to the gym.

Been years since jock PE class and weightlifting. I'm trying to figure out a good routine for a novice.

So far, I'm been doing a circuit of repetitions on muscle-specific Nautilus machines, and at the end of each round, run a quick 3-5 minutes on the jogging machine. Do the circuit about three times, and then done. Perhaps tossing in some sit ups.

Any suggestions?

I notice that this bothers my right shoulder, which had rotator cuff problems in the long past.


Overall strength training start with building ones "core strength". It is recommended strongly to strength these major muscles before venturing to other exercises maybe including cardio. Nautilus machine that I once used I heard was out of business. Some company must have brought the name.

Do strength training is a very gradual process to get stronger! Do not rush it, you can get hurt otherwise!



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.
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Hall of Fame
When you figure out your routine, invest in a Body Solid EXM2500S home gym...best move you'll make. I see now the price is rather high, about $1500, free ship. I bought two brand new years ago for $800 each, put one in my kids/ex-wifes' two-car garage so they could work out, the other in my shop. Buy once, cry once and be done with it...you'll have one of the best home gyms that's ever been produced, with a lifetime warranty.
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@Hitman is the go-to person for exercise and lifting advice. Very knowledgeable guy. I have been into bodybuilding for years and still learned a lot from his posts.
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Gonna need some more info. “I want to workout and my shoulder hurts” isn’t helpful

Played a lot of sports. From running I have a weakened ab muscle on one side----but it's not that much of a problem unless stressed a LOT. From tennis, a weakened right adductor in my leg and a rotator cuff problem (from years back) in the shoulder. I was doing pushups last winter and the shoulder responded well. . . I just needed to slowly develop the reps.

Per Andre Agassi, I think the core is key to anything else and everything else. I've got a pretty strong core. My legs are good. My arms are pansy.


Per Andre Agassi, I think the core is key to anything else and everything else. I've got a pretty strong core. My legs are good. My arms are pansy.
Core is a great place to start. You will slowly get your body used to lifting with basic core exercises which will allow you to expand your workouts at a comfortable pace. Too much too soon is a recipe for disaster.

Don't be one of those mugs who use four machines at a time, leaving a drink at one, a bag at another and so on. That irritates a lot of lifters. :) "I'm super-setting, bro."


Been weight lifting all my adult life.
Couldnt Imagine going without it..

Start by getting an overall accessment from a reputable p. t.
That will be key to sort out where you are and where you can /should be focusing on.
Be sure to do cardio as well.. You could become just big and bulky otherwise.
. Good luck.


I am not into weightlifting.
Don't let The Sureshs™ kid you. He was at one time ...


Bionic Poster
I have genetic proclivity for hernia (large hole in diaphragm like my father who has had 4 hernia surgeries). I had hernia surgery on both sides.

Weightlifting people should be careful and wear belts to prevent hernia.


Hall of Fame
Be careful and don't overdo it if you just started. You don't want to be like Kokkinakis who messed up his shoulder after suddenly he decided to do heavy weightlifting.
Also, he has 4 'k's in his name, which is far too many for anyone to keep track of. They're always bouncing around unpredictably like pinballs.