6 Tips for People Getting Into Weightlifting

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So you’ve decided to make working out a habit (you’ve made the right decision)! You put your sneakers on and headed to the gym which is the first, and seemingly most difficult, part. If you’re just starting a weightlifting routine, here are a few tips to get you started and hopefully to keep you going back to the gym.

Be Patient, You Won’t See Results Right Away

It’s too easy when starting a diet, new workout plan, or anything really to get discouraged early on because you aren’t seeing results. The key with weightlifting is consistency. If you don’t see results within the first couple weeks or even month, that’s fine!

Everyone’s body reacts differently, so keep going to the gym. Trust me, you won’t regret it. Depending on what kind of workouts you’re doing, (heavy weight, low reps or lower weight, high reps, etc) the kinds of results you see are going to be different. Even if you don’t see results, you may not notice that you’re gaining muscle and losing fat.

Start Focusing on Smaller Achievements

If last week you used 25-pound dumbells and this week you bumped up to 30 pounds, that’s an awesome achievement! Just look for these little victories and they will eventually made big changes. It helps when you have these little improvements to get excited about.

Your Body Needs Proper Fuel To Lift More

If you’re starting lifting for the first time, you might not really know what you need to be eating. Doing some research can really help you out here. You’ll be surprised at how quickly you see progress (GAINS) when you start fueling your muscles.

Your muscles need protein to rebuild and if you are starting to be more active, you might notice yourself getting HUNGRY! Eating more is okay because you’re burning more calories. Just make sure you aren’t eating tubs of ice cream — instead of lean proteins and vegetables.

Muscle Soreness Isn’t Always Good

Sometimes, the first few times you exercise, being sore feels great..You feel like you have just accomplished something. However, soreness can be bad if you are unable to get a workout in because you’re too sore.

If you do find yourself unable to workout because you’re sore, try mixing in a little cardio, like running or swimming, to work some of the lactic acid out of your muscles. Another way to avoid missing workouts is to split your workouts up by muscle group. It can be tempting to go all out at first, but if you do all your muscle groups every day, you’re bound to overtrain.

Focus on Quality Over Quantity

Seriously, learn good technique for all the lifts before you start. If you aren’t confident in your form, start with low weights. You can injure yourself and end your new workout habit in a flash, if you don’t lift safely.

If you’re lifting heavy weight and you aren’t absolutely sure you can lift it, ask someone to spot you or lift with a friend. You don’t want to be the one stuck on the bench with the bar crushing your chest.

When you’re first starting, focus on form and it will pay off later when you’re lifting heavier weight.

If You Don’t Like A Certain Workout, Find a New One

If you dread doing a certain workout or your on a plan that isn’t exciting for you, find another one. There are tons of different lifting regimines you can follow. Bodybuilding.com is a great resource. They have tons of different workouts and you can search based on your goals and preferences.

On Rest Days…REST!

Your muscles don’t grow at the gym. You break them down when you train and when you rest…your muscles GROW! When you first start lifting, give yourself two or three days off per week. It will help you gain mass quicker, if that’s your goal. Or mix in some cardio, like playing basketball or going for a bike ride, one day a week. Then take one day off to recover mentally and physically from training.

And another thing! Don’t forget to sleep. If you just started taking pre-workout and you think you can get by with 2 hours of sleep per night, you’re wrong. Getting a solid amount of sleep helps muscle recovery and helps keeping your quality of training high.


Working Out Is Hard, But The Hot Tub Feels Great

I was at the gym today and I realized I was exhausted. Sitting at work all day, I felt fine, but once it got down to business of actually doing something physical, my mind and body were begging me to stop.

I enjoy these days at the gym though, because they test my mental toughness. I feel like because I’m not giving up and leaving, that I’m getting stronger. Hopefully next time, when I’m not as tired I’ll be able to go harder and it won’t feel so bad.

Find A Way To Make It Enjoyable

Reward yourself for taking the time to go to the gym. For awhile, I was running quite a bit and as a reward after I ran, I’d eat ice cream. If I didn’t run, I didn’t get the ice cream. Needless to say, I hardly ever skipped a run.

I knew Ben & Jerry’s Half-Baked had some super power, and I finally found it. It can make you do anything!

The enjoyable part about going to the gym today was the hot tub afterwards. It’s relaxing, it helps with sore muscles, so it’s a good chance to regroup mentally after a hard workout.

Today I got to chat with a friend who was at the gym with me. We were able to catch up, so that was nice too. Having a friend at the gym makes going back easier, so try that strategy out.


I’m At The Gym, Where Do I Start?

Before you aimlessly walk around the gym for 45 minutes and occasionally sit down at a machine, ask yourself these questions:

  1. What are your goals? Are you trying to bulk up and add muscle to you body, or are you looking to lose some pounds by shedding fat. Going to the gym with your goal(s) in mind will make your training session more effective and you’ll be more motivated if you’re working towards something.
  2. What is your experience level? If you’re new to the gym, don’t over do it. If you go all out, and are too sore to go to the gym the next day, you aren’t helping yourself. Also, if you don’t know what you’re doing, don’t risk injuring yourself. When you’re first starting out, always use a spotter when lifting heavy weight. Emphasize using good form when you first go.
  3. How much time can you commit? If you have very little free time, and you are squeezing the gym into your daily routine, your workout will be different than someone who could go to the gym all day. Make sure you get the most out of your time spent at the gym.

Let’s Go To The Gym

I started going to the gym routinely about a year and a half ago. Before that I was obsessed with cycling. I spent 8-12 hours per week riding a bike, training for bike races.

Why did I start going to the gym?


I realized that even though I was excited about “fitness,” I wasn’t anywhere close to fit. I could ride my bike for 6 hours and then do it again the next day. But if I wanted to play basketball in the driveway, I’d be dead in 20 minutes.

So I started going with a friend, usually 4 days a week. It became a habit and I quickly loved it! I began mixing going to the gym with riding a bike. I started to feel great and fitter than ever.

What should I do at the gym?

This question shouldn’t stop you from going. Too many people say they don’t know how to use the machines, or what workouts to do. The machines are incredibly simply and that excuse is obviously just that, an excuse. A quick Google search will provide tons of workout options for you. So just stop making excuses and go to the gym, even if its just for 20-30 minutes.