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Weight Training: Step By Step Guide

By Mike Howard

Convinced by the benefits of strength (or weight) training, you've decided to give it a go.

There are several options to work with depending on your individual needs and circumstances. You may decide to join a gym or buy some equipment.

You needn't go out and spend a small fortune equipping your home gym. If you choose the home option, purchasing some dumbbells, exercise tubing, a mat and a ball is more than enough to get you started.

Here some basic guidelines for resistance training:

1. Never a bad idea to get some help.
A qualified trainer who is proficient at postural analysis can design a basic program to fit into your goals and needs. If this isn't an option for you, there are some good websites that provide videos of various exercises. Link.

2. Aim to weight train at least 2 times per week.
Work all major muscle groups such as; legs, back, chest, shoulders and the core.

3. Perform 1-2 sets of 10-15 repetitions of each exercise to start.
Perform exercises in either a circuit (perform all exercises and then repeat) or back to back (do one set, rest). There are also options to perform exercises in pairs or triples (do 2/3 exercises, rest, repeat).

Perform repetitions until you feel fatigued. The last 2-3 repetitions should be challenging.

4. Always breathe while training with weights
(always breathe, period!). Try blowing the air out on the exertion phase of the movement.

5. Keep exercises as functional as possible.
Functional exercise entails performing movements in a free, minimally obstructed movement. Functional exercises tend to mimic daily movements and require several muscles and joints to activate harmoniously. Some of the basic movements you can start with are:

Squat -- See example or the excellent CrossFit guide to Air Squats.
Push-ups - See a fantastic guide here.
Bent-over dumbbell -- See example.
Tabletops (or plank) -- See example.
Birddogs -- Example here.

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17 Comments

SnarkyFit

A great get-started guide. Weight-training is incredibly crucial to fat loss... I don't know how to stress this enough to my clients.

The woman linked for the pushup reference (Stumptuous.com) has one of the best, most-informed sites out there - a true wealthy of information from a whip-smart woman who can also write.

Anne K.

Thanks so much for this information. I have really been looking around for some tips on getting started with this, and you've provided exactly what I needed. Here's to you! Thanks!

Quito

Nice part 2...

The one that I learned late was your first point. Twelve years ago I started weight traning with a student of mine. He wasn't a trainer. It was good - it's always easier for me to weigh train with a friend - but he gave me some bad advice and I injured myself, twice, badly. The injuries are chronic (small abdomenal hernia, achillles tendonitis).

I now work with a trainer. I was surprised when I started working with her, because I felt she was concentrating on odd exercises and not really stretching me. The results have been amazing. The vanity part is always nice - I like the way it has defined me - but the increased core strength and balance has been great for yoga and running.

So... I can't overemphasize the importance of getting some good guidance.

60 in 3 - Fitness and Health

I like exrx but I also use a site called Cooper's Guns when I'm trying to look up exercise alternatives. They have a wonderful exercise encyclopedia that allows you to explore a variety of exercises for each muscle group.

Here's the link:
http://www.coopersguns.com/videos/exercise-encyclopedia/

Gal
Note: neither I nor my blog are in any way associated with Cooper's Guns. I just happen to really like their site :)

peter

great post, you gotta lift weights to get your matobolism kicking. A great diet and exercise guide can be found here http://www.fatlosshelpplan.blogspot.com

Chantal P.

I see everyone is giving their fave websites...so I shall follow. Though all the tips and equipment in the world can be beneficial, I found that it is really great if you have a community of people supporting and working with you on your fitness goals. I personally use the communities at dailystrength.org. The people are great, they understand what you are going through, and everyone's individual stories is really inspiring.
If you want, you can check it out at:

http://dailystrength.org/support/Personal_Challenges/Fitness_Goals/

Well good luck to everyone! and I wish the very best.

Warm Regards,
Chantal

Spectra

I like the videos that show how to do certain exercises. I don't have access to a gym, so anything that I can do at home is a good thing for me.

Angie

Great post. Most of my clients have no clue when it comes to strength training and how important it is. Most are afraid they will get big bulky muscles. I tell them to look at me..I don't have big bulky muscles and I lift pretty heavy weights 4x a week! LOL

Israel

weights kept me in shape before i got fat.

saydee

Just FYI -- This is a link to a LOSE! WEIGHT! FAST! sales site -- no helpful info to be found...

Mark M

I just can't agree more. At 40, I am healthier than I have ever been-- and it's all about the free weights. I have always done CV. This is th first year I really took to free weights, and within a year SO much has changed. We have to NOT think of free weights as something that 20 y/o steroid monsters do. It's for all of us.

Barbara Ling

Morning,

Weight lifting and strength training is a super activity in which to participate! I also found that bodyweight workouts are most useful for those days when you cannot get to a gym.

Two of my favorite resources are:

http://www.expertvillage.com/interviews/bodyweight-exercises.htm
http://www.exrx.net/Lists/Directory.html

Enjoy,

Barbara

Dan

If you're just trying to maintain the strength and muscle you have, 2 times per week is fine. If you're trying to make some significant changes, either through muscle gain and weight loss, you really need to perform resistance training for at least 3 days per week. Remember too, if you're first starting an exercise program, expect to be a little sore. Extreme soreness after 2 days isn't normal, but day 2 will probably be your sorest. To decrease your chances of being sore, make sure to stretch and drink plenty of water after your workouts. This will flush out the lactic acid that builds up in your muscles; lactic acid is what makes your muscles sore.

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Breathing during the exercise is one of the foundational things most people forget and it hinders their progress. Make sure you breath during every repetition in your workout.

Dr.J

Dan said:
lactic acid is what makes your muscles sore[...]

http://www.nytimes.com/2006/05/16/health/nutrition/16run.html?fta=y

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