Are you interested in getting into strength training? Are you intimidated or unsure of where to start?
I get it. It’s easy to feel intimidated when you first walk into the gym and head over the section where the weights are located. If you keep these strength training tips in mind, though, you’ll have an easier time feeling comfortable and confident moving some weights around.
Here are my top five tips every beginner ought to know:
Master the Big 5 First
Start by getting really comfortable with the five major compound lifts. They are as follows:
- Bench press
- Overhead press
Whether you do these with a barbell or a dumbbell, mastering these exercises will help you create a strong foundation and will make it easier for you to venture out in to other variations of them.
You can learn more about each of these exercises the benefits they have to offer in this post.
Start Light and Focus on Form
When you’re first getting started, you shouldn’t be able to put hundreds of pounds of weight on your back. Don’t expect yourself to lift the same amount as the person who’s been doing it for years or decades.
Start with a light weight (or maybe even just your body weight) and focus on perfecting your form. You’ll get to a place where you can add weight soon enough — don’t rush it.
Follow a Program
If you really want to make progress, no matter what kind of fitness goals you’re pursuing, you need to follow some kind of program.
Look for a beginner-friendly strength training program and stick to it as best you can. This will help you continue to see results and will ensure you’re training in a way that is safe and effective.
Make Sure You’re Warming Up Before Your Workouts
Spend some time working on your mobility and activating your muscles before you jump into a strength training workout (or any workout, really). This will help to protect you from injuries, improve your form, and help you get more out of each exercise.
If you’re not sure what kind of mobility exercises you should be doing, check out this post or this post. They’ll give you some ideas to get your upper and lower body warmed up before you dive into your workout.
Don’t be Afraid to Scale
It’s okay to modify exercises or reduce the weight if it’s too heavy for you.
Can’t bench press with an empty bar? Don’t be afraid to switch to dumbbells. Squats with weight are too intense? Start with your body weight and work your way up.
Remember, this is a marathon, not a sprint. You’ll — hopefully — be strength training for the rest of your life, so there’s no need to rush to try and move a ton of weight right away.
Try These Strength Training Tips Today
There you have it — five strength training tips for beginners that’ll help you step into the free weight area with confidence. If you keep these tips in mind, you’ll have a plan to follow, you’ll be less prone to injuries, and you’ll get a more effective workout in. What more do you need?
If you’re currently strength training, which piece of advice was most helpful getting you into the free weight area? If you’re not strength training (yet), what’s holding you back? Comment down below and let me know!