A beginner’s guide to weight training

It's tempting to grab the heaviest weights right away, but resist the urge. Begin with smaller weights that allow you to focus on proper form and technique. This reduces injury risk and ensures you are working the muscles correctly. (Photo: Victor Freitas via Unsplash)

Weight training can be intimidating for a beginner. For this reason, we have rounded up six simple tips and strategies to start weight training. Bookmark this guide if you’re looking to incorporate weights in your fitness regime. This guide will help you stay injury free as you begin your weight-training regimen:

Start light and prioritise form

It's tempting to grab the heaviest weights right away, but resist the urge. Begin with smaller weights that allow you to focus on proper form and technique. This reduces injury risk and ensures you are working the muscles correctly.

Fuel your body

Consuming a balanced diet with enough protein is important for muscle growth and recovery. Ensure you are nourishing your body properly to support your training efforts.

Listen to your body and progress gradually

Begi with small, incremental increases in weight, reps, or sets over time. Your body needs time to adapt and recover, so keep in mind its limits. Start with 2-3 sessions per week and listen to your body’s fatigue levels.

Focus on compound exercises 

Compound exercises work multiple muscle groups at once, maximising your workout efficiency. Examples include squats, lunges, push-ups, rows, and deadlifts.

Warm-up and cool down

Begin by getting your blood flowing and muscles loose with 5-10 minutes of light cardio and dynamic stretching. Additionally, cool down with static stretches to prevent muscle soreness.

Find a workout programme

Having someone to encourage and hold you accountable can be very helpful. We suggest joining a gym class or finding a workout buddy with similar goals.