There are many benefits to weight lifting, including improving heart health, gaining strength, burning fat and improving mental health. A lot of people may have this feeling of gym insecurity when they first start going to gyms, and as a beginner, it can feel nerve-wracking when you don’t know how to unrack a barbell correctly or perform a certain exercise. Don’t stress over it—everybody was a beginner at some point.
Here are 5 things to keep in mind as a newbie weight lifter.
- everyone is at a different point in their fitness journey
-
The people that you see in the gym or on social media with super-toned legs and six-pack abs have most likely been working out for years. You shouldn’t ever compare yourself, but this is especially important to remember in the gym. The person you are comparing yourself could have days, months or years on you. Building your desired physique takes time.
- good form is essential
-
Take the time to learn the proper technique for the exercises you’re doing. This will prevent unnecessary injuries in the future, especially when you start to lift heaving weights. Nail the form first with a lighter weight so that you can do heavier weight with good technique. That’s not to say don’t go heavy at all and not push yourself—but watch your back (literally) and keep your joints intact.
A professional trainer can help you check your form. If this is not an option, there are plenty of videos on YouTube, TikTok and other online resources that will show you exactly how to do an exercise.
- don’t forget about food
-
You can’t out-train a bad diet.
Lifting is the fun part for most people while eating clean is more challenging. Good nutrition is important for getting those gains that you trained for. Remember that food is fuel.
- you are stronger than you think you are
-
Once you ease into weight lifting and test out the limits of your strength, remember this: you are stronger than you think you are. Sometimes even just a 2.5-pound increase in weight is only a mental challenge. It’s okay to push yourself. How will you ever know if you can lift it if you don’t try?
- Have a schedule
-
Having a schedule for working out helps keep you accountable if you want to stay consistent.
Split training involves targeting specific body parts in one session. In the next session, you would train another muscle group while allowing the previous ones to rest. There are many different types of splits, with some of the most popular being the Arnold Split, Push/Pull/Legs and Upper-Lower.
Find a schedule that works for you, and don’t forget to include rest days!