What to do if you’re new to weights

Lifting weights regularly is a great way to build strength, improve bone density and feel like a bad ass. If you’re just starting out, here are some tips to keep in mind.

Weight training – also known as resistance or strength training – is a must if you’re looking to:

• Build muscle and strength
• Improve metabolism
• Strengthen bones and joints

I now incorporate some form into every exercise session I do. This is not only to build up the muscles surrounding my knee post-injury, but because our muscles start to atrophy as we age. According to a National Library of Medicine article, muscle mass decreases approximately 3-8% per decade after the age of 30. Pretty wild.

Before you run to the nearest kettle bell and start hefting it up in the air (or your 2 year old), let’s go over the basics.

Here are my top tips to start a regular weight training routine if you’re a beginner.

1. You don’t have to lift weights. Your own body weight and/or resistance bands also build strength by forcing your muscles to work under load or tension. It’s a great way to start out and build your confidence before you add weights like dumbbells, barbells or kettlebells.
2. Practice good form. See a personal trainer or a fit friend that lifts regularly to show you the correct alignment to minimise injury. A good technique provides the solid foundation if you choose to ramp it up later, and makes your workout a lot more enjoyable. You won’t be second guessing yourself with “am I doing this right?”
3. Start low, and build up. It’s very important to start with a low weight once you feel ready to lift or use the machines at the gym. While a 1-2kg dumbbell might seem ridiculously easy, if you’re new, you’ll be surprised how you will feel the effects a day or two later. This is because your body typically isn’t used to this load and the movement you’ve performed, so go easy.
4. Set a goal. Whether it’s to increase quad size (like I am for my knee), tone the legs or glutes, this will keep you motivated and keep interest level high. It will also help you plan out what exercises to do, and how to progressively load. You can google, or better yet talk to a personal trainer or physio to help you workout a plan.
5. Ensure you’re well rounded. For overall strength gains and stability, make sure your strength training covers all your major muscles groups. Your body works together as one like a machine. Make sure it’s well oiled, to keep it strong and supple.

Here are some of my favourite strength building exercises in this beginner’s guide to weightlifting article from Openfit.

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Until next time,
Maryanne K