How to Start Weight Training: 6 Tips for Beginners

Building muscle in your body makes you stronger, more energized, self-confident and able to complete everyday tasks more efficiently. Whether your goal is to bulk up or tone your physique, weight training is the way to accomplish it.

If you’re new to lifting weights, you might feel intimidated, overwhelmed or just exhausted thinking about lifting a dumbbell. But you can do it! Follow these six tips to start sculpting the body of your dreams.

1. Find the Motivation

Most people are aware of the benefits of working out. And yet, just knowing something is good for you doesn’t necessarily give you the incentive to do it. When it comes to weight training, you’ve got to find the motivation to start working out. Maybe you have a beach vacation coming up and want to look your best in a swimsuit. Or perhaps you want to keep up with your kids or just prove to yourself you can do it. Clearly define your goal and repeat it regularly to help you stick with a routine. 

2. Get the Right Workout Gear

Whether you pump iron at the gym or at home, you’ll want to make sure you get the right workout gear. This includes fitness apparel and shoes. Get pieces you enjoy wearing, that fit properly and are comfortable. When you lift weights, it’s crucial to set them down carefully and slowly, but if you happen to drop one, proper gym shoes add a layer of protection for your feet. In addition to apparel and shoes, if you’re working out at home, you’ll need to get a few sets of hand weights to start. You can get a lot accomplished with dumbbells and your bodyweight!

3. Commit to a Schedule

It might seem obvious, but one of the most effective answers to the question of how to start weight training is to commit to a schedule. This means adding training sessions to your calendar like you would with any other important event or meeting. Begin with two or three weight lifting sessions per week and slowly work up to five days. Rest days are essential, even for the most experienced bodybuilders. When you begin with a couple of days a week, it can feel less overwhelming, but you’ll still be able to see results after a few weeks. 

4. Start with Large Muscle Groups

You don’t have to know every muscle in the human anatomy to begin a weight training regime. Simple moves such as bicep curls, tricep dips, squats, lunges, push-ups, situps, overhead presses and shoulder raises go a long way in targeting your large muscle groups. When you focus on working the largest muscles, you’ll start to see substantial changes in your body.

If you’re new to weightlifting, try working these muscle groups on different training days:

  • Biceps, triceps and quads
  • Chest, back and hamstrings
  • Shoulders, abs and calves

5. Go Slow and Focus on Form

At the start of any exercise routine, going slowly and focusing on form is critical. You might be tempted to go super hard on your first few sessions. But until you build up muscles and learn proper form, you’ve got to be careful not to injure yourself or become so sore that you never make it to your next session. Try lifting weights in front of a mirror. It allows you to see your form and correct your technique as you go. In addition to beginning with two or three workouts a week, it’s also a good idea to try each move slowly with a lighter set of weights until you’re more comfortable.

6. Faster Results with Boneafide Nutrition

It’s tough to be patient about seeing results when you’re just starting out with an exercise or weightlifting routine. While you’ve got to put in the work with weight training, you can see results faster by supplementing your workout with Boneafide Nutrition products. We offer products perfect for both beginners and committed athletes, including fat-burner supplements to jump start weight loss and pre-workout drinks to give you a boost and the focus you need before you pump iron.

If you have questions about how to start working out, or you'd like to ask Zo or Bryce a question, join the conversation on Instagram or Facebook. Hope to see you in the gym, and thanks for reading!

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