The Basics of Weight Training for Beginners

Weight training is often referred to as strength training or resistance training. It makes good use of the natural resistance in your body to muscle contractions to increase the size, shape, and even the strength of your muscles. It makes use of weight training equipment, free weights, machines, and even your own body weight as resistance. The best thing about weight training is that you can do it without any special gadgets or equipment.

In this weight training program, you don’t need to perform exercises that target a large group of muscles.¹ Rather, all you need is a few exercises that target the smaller groups of muscles that play an important role in stabilizing your body. For example, doing bicep curls but using your triceps only will not give you the desired result. What is needed is a balance between the large and small muscle groups. This is what cardio training does for you by improving your body’s metabolic functions such as burning calories, boosting circulation, increasing bone strength, and reducing risk for cardiovascular diseases such as ischaemic heart disease, hypertension, obesity, and diabetes.²

Cardio exercises are very effective for weight training. This is because they make use of your larger muscles to exercise your smaller ones. You also benefit from increased metabolism while strengthening your bones, improving your immune functions, and building muscle mass. These benefits, especially those mentioned above, are just what you need to achieve your weight training goals fast and easily.

What is Weight Training Good For?

If you have been looking into weight training or are currently doing it, you probably want to know what is good about it, the benefits, etc. If you are not a member of a gym, you may be curious as to what weight training is good for if you were to go for a jog or walk around the block once in a while. While there is definitely an answer to that, first we must touch upon what weight training is not and what it actually is.³

Weightlifting is something that you could be doing on a regular basis, but it’s not always recommended for someone who is very active. It certainly is a great supplement to other types of exercise. The truth is that weight training is very good for you, as long as you do it correctly, and the good benefits far outweigh any negatives.

For many, weightlifting is an intimidating activity. However, weightlifting and weight training have a wide range of both physical and mental benefits that will help you build strength, gain muscle mass, prevent injury, improve balance, coordination, and flexibility. For these reasons, weight training should be considered for beginners in fitness who are just starting out or have been exercising for only a short amount of time.

How to Start Weight Training

If you want to start weight training you must first consult your physician to ensure that weight training is right for you. While weightlifting may seem like an easy alternative to cardiovascular exercises such as swimming or biking it can still lead to injuries with improper form or recovery.

There are many weight training machines and free weight tools that can be used for weightlifting exercises. Some weight machines are made for specific exercises to work for one muscle group or target multiple areas at once.⁴

It is recommended that any beginner weight lifter begins with a standard workout plan designed to improve overall fitness. These plans will utilize basic weightlifting techniques such as squats, pull-ups, pushups, and lunges. Some free weight exercises include dumbbells, weight bars, weight plates, and weight disks. Each of these has a specific use during weight-related exercises. Free weights not only allow weight training for beginners but more advanced athletes as well.

The Benefits of Weight Training

The benefits of weight training are immense and for beginners, it is very easy to get results. You can burn more calories per weight lifting session than running or jogging – which take many hours out of your day and require an enormous amount of energy on the part of the individual. If you weight train using weight machines (these are typically found in gyms) then you will also add bulk to your muscle mass, which will make you appear larger without taking extra time from your schedule. Weight training isn’t just beneficial for fat loss but to improve overall health as well.⁵

Weight training is one of the best methods available for improving your muscle tone and strength, which can aid you in improving your posture. As we age, it is common to suffer from lower back pain and weakened muscles around the abdomen or hips.⁶ Exercise that includes weight training such as squats with weights will help strengthen these muscles and also prevent them from being weakened further.

Weight training can even improve mental acuity which assists in brain function such as memory and concentration. Being physically fit will assist a person who wants to get ahead in their career or gain an advantage over other competitors by increasing overall activity levels while reducing stress through increased relaxation.

The last benefit of weight training for beginners is that this type of training increases bone density which helps reduce the risk of osteoporosis and other bone maladies.⁷ Weight training will not increase height, but it is a great way to maintain good posture which prevents stooped shoulders or slumped spines. A beginner should take his time in developing strength and muscles with proper weight lifting methods as improper weight lifting can cause injury.

Image Credits

Fitbod / 2021

Fitness Science / 2021

Point of Blue Blog / November 8, 2019