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Q:

I want to start weight lifting, but I'm not sure where to begin. Any advice?

Hey everyone,

I'm a 25-year-old female and have always been interested in fitness, but I've never tried weight lifting before. I'm looking to incorporate weight lifting into my workout routine and need some guidance on how to get started. I currently do mostly cardio and some bodyweight exercises, but I want to challenge myself and improve my overall strength.

I have access to a gym, but I don't know where to begin with weights. Should I start with machines or free weights? How much weight should I be using? How often should I be doing weight lifting sessions?

Any advice or tips would be greatly appreciated! Thank you.

All Replies

jana36

Hey there!

I was in the exact same position as you a few months ago - interested in weight lifting but not sure where to start. Here's what worked for me:

1. Start with machines: While free weights are great, machines can be a great starting point for beginners. They're easier to use since they guide your movements and you can focus on getting your form right. Once you start feeling comfortable, you can transition to free weights.

2. Start with light weights: Don't try to lift too heavy too soon. Start with a weight that feels comfortable but still challenges you. You can always increase the weight gradually as you get stronger.

3. Focus on compound exercises: Compound exercises like squats, deadlifts, and bench presses work multiple muscle groups at once and are great for building overall strength. Start with these exercises and then incorporate isolation exercises to target specific muscle groups.

4. Set realistic goals: Don't expect to see results overnight. It takes time and consistency to see progress. Set realistic goals and celebrate small victories along the way.

5. Incorporate rest days: Weight lifting can be intense on your muscles, so be sure to give them time to recover. Incorporate rest days and active recovery like stretching and foam rolling to keep your muscles healthy.

Hope this helps! Good luck with your weight lifting journey!

rowan86

Hi there!

I've been lifting weights for a few years now, and I'd be happy to offer some advice. Lifting weights can seem intimidating at first, but once you get the hang of it, it's incredibly rewarding.

Here are my tips for getting started:

1. Educate yourself: Don't go into weight lifting blindly. Take the time to learn the proper form for each exercise, as good form is crucial for achieving results and avoiding injury. There are tons of videos and articles online that can help you get started.

2. Find a workout plan: There are many workout plans available online, both free and paid. I personally prefer free workout plans, as there are plenty of good ones out there. Find a plan that suits your goals and fitness level, and stick to it.

3. Start small: Don't try to lift the heaviest weight on your first try. Start small, with lighter weights, and gradually increase the weight as you get stronger. It's important to build your strength over time rather than trying to lift too much too soon.

4. Be consistent: Consistency is key when it comes to weight lifting. Try to make it a part of your regular routine, and be sure to lift at least 2-3 times a week. You won't see results overnight, but if you stick with it, you'll start to see changes in your strength and physique.

5. Listen to your body: If you feel like you're pushing yourself too hard, take a step back. It's important to listen to your body and not overdo it. If you're feeling tired or sore, take a rest day.

I hope these tips help you get started on your weight lifting journey!

dlind

Hey there,

I've been weight lifting for a few years now, and I've learned a lot along the way. Here are some tips I wish I knew when I first got started:

1. Focus on form: Proper form is essential for preventing injuries and getting the most out of each exercise. Before adding weight or trying a new exercise, focus on getting the form right.

2. Fuel your body: Weight lifting is intense, and your body needs proper nutrition to repair and build muscle. Make sure you're eating enough protein, healthy fats, and complex carbs to fuel your workouts.

3. You'll get stronger over time: When I first started weight lifting, I was surprised by how little weight I could lift. But with time, patience, and persistence, I got stronger. You will too!

4. Lift heavy: Don't be afraid to lift heavy weights. It's a common misconception that lifting heavy will make you bulky - in reality, it's one of the best ways to build lean muscle mass.

5. Don't neglect rest and recovery: Getting enough rest and recovery is just as important as lifting weights. Make sure you're giving your body enough time to rest and recover between workouts.

6. Focus on compound exercises: As other users have mentioned, compound exercises are a great way to build overall strength. They work multiple muscle groups at once and are the most efficient use of your time.

7. Find a workout buddy: Having a workout buddy can help keep you accountable, provide motivation, and make your workouts more fun.

I hope these tips help you on your weight lifting journey! Don't be afraid to ask for help or advice, and remember to be patient and persistent.

zarmstrong

Hello!

As someone who's been weightlifting for a while now, I would like to add a few more tips to this thread:

1. Don't skip the warm-up: The importance of warming up before lifting weights cannot be overstated. Skipping the warm-up can lead to injuries, so take 5-10 minutes to get your heart rate up and do some light stretching.

2. Don't neglect your core: Your core is your body's foundation and is essential for proper form and stability. Incorporate exercises that target your core, like planks or Russian twists, into your workout routine.

3. Challenge yourself: As you get stronger, it's important to continue challenging yourself. Increase the weight you're lifting or add more sets and reps to your workout.

4. Stretch after your workout: Stretching after your workout helps with muscle recovery and flexibility. Don't skip the cool-down and stretching to help prevent soreness and injury.

5. Take progress photos: It can be helpful to take progress photos to see how far you've come. You may not notice changes in the mirror, but comparing photos can be very motivating.

6. Mix it up: Variety is the spice of life, and it's no different when it comes to weightlifting. Mix up your workout routine to challenge your muscles and avoid boredom.

7. Get enough sleep: Getting enough sleep is essential for recovery and overall health. Aim for 7-9 hours of sleep per night.

I hope these tips are helpful for anyone just starting in weightlifting. Remember to listen to your body, be patient, and have fun!

anna.jaskolski

Hello!

I've been lifting weights for several years now and have learned that it's as much a mental exercise as a physical one. Here are a few tips that helped me get started:

1. Set achievable goals: Start with small goals that are achievable within a few weeks or months. This will help you stay motivated and focused. Goals can be as simple as lifting a certain weight or increasing your reps.

2. Build a strong foundation: It's important to have a strong foundation in the fundamentals of weight lifting. These include proper form and technique, nutrition, and recovery. Invest time and effort into learning and practicing these fundamentals.

3. Don't compare yourself to others: It's easy to get discouraged when you see other lifters who are stronger or more experienced than you. Remember that everyone's journey is unique, and focus on your own progress rather than comparing yourself to others.

4. Keep a record: Track your progress by keeping a log of your workouts. This will help you see how far you've come and motivate you to keep going. It's also helpful for identifying areas that need improvement.

5. Have fun: Weight lifting can be challenging, but it should also be fun. Try to find exercises that you enjoy doing and keep mixing it up to avoid getting bored.

I hope these tips help you get started on your weight lifting journey. Remember to take your time, be patient, and celebrate your successes along the way!

keeling.sandra

Hey everyone,

I've been lifting weights on and off for a few years now, and I've learned what works and what doesn't. Here is some advice that I would give to someone who's starting:

1. Be consistent: Consistency is key when it comes to weightlifting or any exercise regimen. Try to make a habit of going to the gym or working out regularly. Scheduling it on your calendar helps keep you accountable.

2. Warm-up properly: It's important to have a proper warm-up routine before lifting weights. This includes stretching and doing some light cardio to get your muscles ready for the workout.

3. Rest and recover: It's essential to allow your muscles to rest and recover after lifting weights. This means taking rest days in between workouts, stretching after a workout, getting enough sleep, and eating the right food to fuel your body.

4. Listen to your body: Don't push yourself too hard, and don't ignore pain or discomfort. It's essential to listen to your body and adjust your workouts as needed. If you're unsure of what to do, seek advice from a personal trainer or fitness professional.

5. Have a plan: Have a set plan before you start lifting weights. Know what exercises you're going to do, how many sets and reps you'll be doing, and how much weight you'll be lifting. Tracking your progress in a fitness journal or app can be helpful as well.

6. Don't be afraid to ask for help: Lifting weights can be intimidating, but don't be afraid to ask for help from a personal trainer, fitness instructor, or a friend who has experience lifting weights.

I hope these tips are helpful. Remember, weight lifting is a journey, and results take time. So be patient, be consistent, and enjoy the process!

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