Starting your weight training journey can be a scary thing, particularly if you’ve got no one to point you in the right direction. Here are my top tips for if you want to start weight training but you have no clue where to start.
- Be realistic with your plan. The key to success with weight training is consistency, so you want to make sure your plan is realistic and fits into your schedule. I would recommend training 3-5 days and tailoring your programme to suit. For example, I train 4 times a week so I split my training into 2 upper body and 2 lower body work outs. If you’re only doing 3, it might be more effective to do full body sessions with a focus on each of your days. Whatever you choose to do, make sure it’s something you can maintain and in line with what your personal priorities are.
- Start with the basics! You want to make sure you’re master the basics before you start anything too complex. My programme has helped me to master basic compound exercises, for example the squat and bench press, which then help when you move on to more complicated stuff. Compound exercises is where more that one muscle group is being worked and it’s these exercises that are probably best to start with.
- Go at your own pace. Start with low weights and don’t be embarrassed by it. Everyone has to start somewhere and its better to go slowly than hurt yourself pushing beyond your means. There is no shame is being a beginner.
- Invest in yourself. Personal trainers can be expensive but they can also be really helpful when you’re nervous and have no idea what you’re doing. If you don’t know anyone who can help for free, paying a bit of money out just to get the ball rolling can be really beneficial in building up skill and confidence. If you don’t fancy taking the personal trainer route, there are loads of online guides and programmes you can purchase that can be super helpful. These often come with accountability groups as well to help you keep motivated.
- Take before pictures. I would seriously recommend taking some before pictures. Weight training is difficult and so having before pictures to track your progress with can be super helpful for motivation. You don’t have to share these pictures but it will help you see how far you’ve come.
- Consider your diet. Do you just want to weight train or are you going to change your diet as well? Do you want to calorie count? Track your macros? You need to make sure you’re body is getting enough food. Consider what your priorities are and be honest with yourself. Sacrifices are going to have to be made somewhere, whether that’s food or progression – there is no right or wrong answer, it depends entirely on your goals.
Good luck! Starting weight training has been one of the best and most rewarding things I have done both physically and mentally. It has also been really challenging and there will be good days and bad days. Be patient with yourself and stick with it.
If you have any more specific questions about starting your weight training journey or want more details about my programmes, just comment below or email me at firstname.lastname@example.org.