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<!DOCTYPE html><html lang="en"><head> <link rel=preload href="https://assets.greatist.com/_next/vendor-9a96e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/lib-7f8b9-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/felib-core-89a4e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/b53c0674-add8-4b34-b87e-4ab4c5c6478c/gr8/pages/infinite.js-legacy.js" as=script crossorigin=anonymous> <title>Lifting Weights: Beginner Tips for Strength and Fitness Gains</title><link rel="canonical" href="https://greatist.com/fitness/how-to-start-lifting-weights"/><meta name="description" content="Discover the benefits of lifting weights and learn how to start your weightlifting journey with expert tips. Get stronger and healthier today."/><meta name="keywords" content="lifting weights"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-732x549-thumb-732x549.jpg"/><meta name="sailthru.tags" content="cat_fitness,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2022-02-28T00:12:00.000Z"/><meta name="article:author" content="Saundra Montijo "/><meta property="og:title" content="How to Start Lifting Weights: 11 Strength Training Tips for Beginners"/><meta property="og:description" content="If you’re looking to add weightlifting to your workout routine, how do you get started? We talked to a workout pro to find out the best beginner steps to start lifting weights. 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She is a regular contributor to Greatist and Psych Central, as well as various arts and nonprofit blogs. You can connect with Saundra via <a href=\"https://www.linkedin.com/in/saundramontijo\">LinkedIn</a>.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/D5A531D5-F27B-4169-BBF1-B22B418AB2D6_1_201_a-Saundra-Montijo.jpeg"}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p><em>This individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.</em></p>\n<p><span style=\"font-weight: 400;\">Jennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. Her expertises are endurance sport performance, injury prevention, and return to sport post-injury.</span></p>\n<p><strong>Education</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">University of California, Davis, BS</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">California State University, Sacramento, MS</span></li>\n</ul>\n<p><strong>Certifications</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Athletic Trainer – NATABOC</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Strength & Conditioning Specialist – NSCA</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Triathlon Coach – USAT & IRONMAN</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Cycling Coach – USAC</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Running Coach – USATF & RRCA</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Swimming Coach – ASCA</span></li>\n</ul>\n<p><strong>Professional Accomplishments</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Owner and head coach of One10 Performance, an endurance coaching resource for athletes of all ages and abilities</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coached multiple athletes to National and World Championship qualification</span></li>\n</ul>\n<p><strong>Affiliations</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fbocatc.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293813359%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=U%2BPT%2BGziy%2BXWJCmlw9zCdaiGAZYj9jtCgwqMS82HCEA%3D&reserved=0\"><span style=\"font-weight: 400;\">National Athletic Trainers Association (NATABOC)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.nsca.com%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293823351%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=66%2BeMUOuoVEaL%2BTsAN4ob647lRiD%2FWJ50mVxyg3T6TA%3D&reserved=0\"><span style=\"font-weight: 400;\">National Strength & Conditioning Association (NSCA)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.teamusa.org%2Fusa-triathlon&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293833347%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=o3pGTCiOutyG%2BBcNKo12KgINUBZ1LqggHS0eyjMcJgY%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Triathlon</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fu.ironman.com%2Fcourses%2Fironman-coaching-certification&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293833347%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=mCoVpyw2lhzzcY10ZOISr3zBkVw8r3Oal4xu0voa7%2Bw%3D&reserved=0\"><span style=\"font-weight: 400;\">IRONMAN</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fusacycling.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293843344%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=ak%2Bsv69zCrYiZY8YbaCHVA8dm04ahF4%2BFUbNmBx2Ccw%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Cycling</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.usatf.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293853337%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=z0o2QXWLmzUdiRNR9qABGQfjQ8XI6MKOUyKsPl%2FuizA%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Track & Field</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.rrca.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293853337%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=glPdKJAvus%2FseXD82X2JPQcDY8Ea%2FCDHUAsHBaDKB08%3D&reserved=0\"><span style=\"font-weight: 400;\">Road Runners Club of America (RRCA)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fswimmingcoach.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293863331%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=8AmQ8OWoVnxo6%2BXynu23%2F8qoQU%2FFuc62YxxN9VImO1I%3D&reserved=0\"><span style=\"font-weight: 400;\">American Swimming Coaches Association (ASCA)</span></a></li>\n</ul>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Jennifer-Mathe-500x500-Bio.png"}}],"id":"gr-641405","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Carley Millhone","factCheckedBy":"","factCheckers":[],"articleHistory":{"2022-02-28":{"updateReason":[],"authors":"Saundra Montijo","editor":"Carley Millhone","copyEditor":"Jill Campbell","medicallyReviewedBy":"Jennifer Mathe, MS, CSCS, NATA-BOC"},"2024-09-12":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Saundra Montijo","editor":"Carley Millhone"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1646007120,"display":"February 28, 2022"},"published":{"date":1646007120,"display":"February 28, 2022"},"lastUpdates":{"date":1726164974,"display":"September 12, 2024"},"modified":{"date":1726139792,"display":"September 12, 2024"}},"type":"healthfeature","language":"en"},"cesData":{"metaDescription":"Discover the benefits of lifting weights and learn how to start your weightlifting journey with expert tips. 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"],"link":"/fitness/consistency-workouts","imageAlt":"Here's Why Consistency Is Your Biggest Workout Win","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/245209-TheLift-ResilienceWorkout-Thumb-732x549-1-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Danielle Hildreth, RN, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/500x500_Danielle_Hildreth_mug.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":433,"name":{"display":"Gabrielle Kassel","first":"Gabrielle","last":"Kassel"},"userLogin":"gabriellekassel","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"https://www.instagram.com/gabriellekassel/","tiktok":""},"link":"/authors/gabrielle-kassel","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p>Gabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called <u><a class=\"PrimaryLink BaseLink\" href=\"https://podcasts.apple.com/us/podcast/bad-in-bed/id1562017802\" target=\"_blank\" rel=\"noreferrer noopener\">Bad In Bed</a></u>. Follow her on <a class=\"waffle-rich-text-link\" href=\"https://www.instagram.com/gabriellekassel/\">Instagram</a>.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/09/500x500_Gabrielle_Kassel.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["How to Tell When You Should Lift Heavier Weights"],"text":["If you’ve hit a plateau, this is how much iron to throw around so you can glean the many benefits of weightlifting."],"link":"/move/when-to-lift-more-weight","imageAlt":"How to Tell When You Should Lift Heavier Weights","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/10/GRT-man-barbell-gym-exercise-weights-732x549-thumbnail-1.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2654,"name":{"display":"Amy Schlinger","first":"","last":""},"userLogin":"amy-schlinger-58-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"<p>Born and raised in New York (though a diehard Green Bay Packer fan by way of her mother's upbringing in the Midwest), Amy began her career in the health and fitness field immediately post-college, as an assistant editor at SHAPE Magazine. She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy’s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men's Fitness, Muscle & Fitness HERS, Pilates Style, Max Sports & Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. She is an avid CrossFitter with a serious love for mashed potatoes.</p>\n"},"avatar":{"title":"","width":859,"height":1099,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Amy.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Is It Better to Lift Heavier Weights or Do More Reps?"],"text":["Low weight, high reps, or is it the other way around? Here’s how to avoid a fitness plateau and make serious gains."],"link":"/move/strength-training-lift-heavier-weights-or-do-more-reps","imageAlt":"Is It Better to Lift Heavier Weights or Do More Reps?","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2016/04/GRT-man-barbell-gym-exercise-weights-732x549-thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2249,"name":{"display":"Stephanie Lee","first":"","last":""},"userLogin":"stephanie-lee-7956-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"<p>Stephanie Lee is a wandering health and fitness writer, whose motto is "Take life by the balls, but have a ball." Read more about what she means on her blog, <a href=\"http://thefyslife.com/about/\">FY!S</a>, and her exploits about traveling and staying as healthy, fit, and sane as she can, wherever she is in the world. </p>\n"},"avatar":{"title":"","src":""}},{"id":373,"name":{"display":"Hilary I. Lebow","first":"Hilary","last":"Lebow"},"userLogin":"hlebow","links":{"website":"https://www.hilarylebow.com/","facebook":"","linkedin":"https://www.linkedin.com/in/hilary-lebow","twitter":"","instagram":"","tiktok":""},"link":"/authors/hilary-lebow","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p>Hilary I. Lebow is a journalist from California who covers health and wellness content. To support her work, she has fitness and nutrition certifications through the Yoga Alliance and the National Academy of Sports Medicine (NASM). Read more of her work <a href=\"https://www.hilarylebow.com/\">here</a>.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2022/01/Hilary-Lebow-500x500-Bio.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Oh Heel No: How to Lift Weights Without Lifting Your Heels"],"text":["Going onto your tiptoes may feel like a part of lifting weight, but it can cause you harm. Here are six reasons why it happens and six fixes."],"link":"/fitness/avoiding-heel-lift","imageAlt":"Oh Heel No: How to Lift Weights Without Lifting Your Heels","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/01/275276-TheLift-Lift-Weight-Not-your-heels-Thumbnail-732x549.png","medicallyReviewedBy":{"reviewerName":"Danielle Hildreth, RN, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/500x500_Danielle_Hildreth_mug.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":433,"name":{"display":"Gabrielle Kassel","first":"Gabrielle","last":"Kassel"},"userLogin":"gabriellekassel","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"https://www.instagram.com/gabriellekassel/","tiktok":""},"link":"/authors/gabrielle-kassel","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p>Gabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called <u><a class=\"PrimaryLink BaseLink\" href=\"https://podcasts.apple.com/us/podcast/bad-in-bed/id1562017802\" target=\"_blank\" rel=\"noreferrer noopener\">Bad In Bed</a></u>. Follow her on <a class=\"waffle-rich-text-link\" href=\"https://www.instagram.com/gabriellekassel/\">Instagram</a>.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/09/500x500_Gabrielle_Kassel.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? Causes and Prevention Tips","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-running-732x549-thumb.jpg","isNutrition":false,"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"userLogin":"ahullet","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p>Alysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.</p>\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength"],"text":["Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance."],"link":"/fitness/rucking-benefits","imageAlt":"Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Rucking_Fitness_Trail-732x549-Thumbnail.jpg","isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p data-pm-slice=\"1 1 []\">Zia Sherrell is a <a class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\">health copywriter</a> and <a class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\">digital health journalist</a> with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Vegetarian Bodybuilding: 4 Tips to Build Muscle"],"text":["Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals."],"link":"/health/vegetarian-bodybuilding","imageAlt":"Vegetarian Bodybuilding: 4 Tips to Build Muscle","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-732x549-Thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Alissa Palladino, MS, RDN, LD, CPT","reviewerImage":{"path":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p data-pm-slice=\"1 1 []\">Zia Sherrell is a <a class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\">health copywriter</a> and <a class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\">digital health journalist</a> with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. 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class="icon-hl-close-thick css-1pyovmj"></button><div data-empty="true" class="css-1fteite"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>What Are You Weight-ing For? How to Start Lifting</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Jennifer-Mathe-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/jennifer-mathe-ms-cscs-nata-boc">Jennifer Mathe, MS, CSCS, NATA-BOC</a></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/saundra-montijo">Saundra Montijo </a></span></span></span></span> — <span> Updated on September 12, 2024</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#how-to-start" class="css-mlcgnd">How to start</a></li><li class="css-t753mo"><a href="#beginner-tips" class="css-mlcgnd">Beginner tips</a></li><li class="css-t753mo"><a href="#beginner-exercises" class="css-mlcgnd">Beginner exercises</a></li><li class="css-t753mo"><a href="#training-schedule" class="css-mlcgnd">Training schedule</a></li><li class="css-t753mo"><a href="#safety" class="css-mlcgnd">Safety</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Do you even lift, bro? If not, you might be missing out. Lifting weights boosts strength and improves health, transforming your fitness journey. Ready to start? Here are some expert tips.</p></div></div><div><p class="responsive">Do you even lift, bro? If not, then you’re seriously missing out. Lifting weights has a ton of benefits, from <a href="https://greatist.com/fitness/weight-lifting-for-weight-loss-female" class="content-link css-q7lbnd">weight loss</a> and <a href="https://greatist.com/fitness/exercises-at-home-to-build-muscle" class="content-link css-q7lbnd">muscle gains</a> to greater strength and <a href="https://greatist.com/health/how-to-increase-stamina" class="content-link css-q7lbnd">improved stamina</a>. But how the heck do you go from zero weight room experience to full-on weightlifter?</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p class="responsive">If you’re ready to get those sweet lifting #gains, we’ve got tips from a pro to help you get started.</p></div><div><div id="widget_call_out_db60bc8c-a44a-4e91-a4fc-bbc9a6ce974e" class="css-x626uz"><span style="font-size:0;line-height:0"></span><div class="css-1si3c39"><div class="css-xqvouu"><h3 class="css-ztyhkg"><div><span class="css-98kufj">Quick tips to start lifting weights </span></div></h3><div class="css-jlk88l"><ul><li>Consider going to a gym or consulting a personal trainer.</li><li>Invest in basic equipment to get your lift on at home. </li><li>Make sure you warm up before you lift AND cool down after each sesh.</li><li>Start with lighter weights and increase weight gradually.</li><li>Perfect your form before you start. </li><li>Rest for at least 1 minute between sets and limit workouts to 45 minutes, tops.</li><li>Take 2 or 3 <a href="https://greatist.com/fitness/do-my-muscles-need-two-days-recover" class="content-link css-q7lbnd">rest days</a> each week (recovery is key!).</li><li>Build a customized workout plan that meets all your needs and #goals.</li></ul></div></div></div><div class="css-1uwjw6e"><div></div><div></div></div></div></div><div><div><figure class="css-xnsm4r"><span class="css-rwmw5v"><span class="css-1w5h472"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg" alt="how to start weight lifting" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Javier Díez/Stocksy United</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="how-to-start">Let’s get into it: How to start weight training</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><h3 class="responsive">Consult a trainer or join a gym</h3></div><div><p class="responsive">While you totally don’t need a gym or a trainer to start <a href="https://greatist.com/fitness/exercises-at-home-for-arms" class="content-link css-q7lbnd">lifting dumbbells</a> in your living room, starting your journey with guidance from a <a href="https://greatist.com/fitness/trainer-tips-confusing-cues-and-what-they-mean#1" class="content-link css-q7lbnd">personal trainer</a> can help you get a great foundation to avoid injury. </p></div><div><p class="responsive">“Newcomers should always be shown professionally how to <a href="https://greatist.com/fitness/perfect-squat" class="content-link css-q7lbnd">squat</a>, <a href="https://greatist.com/live/deadlifts-great-for-you" class="content-link css-q7lbnd">deadlift</a>, or even <a href="https://greatist.com/health/stationary-lunges" class="content-link css-q7lbnd">lunge</a> properly,” says Ben Walker, personal trainer and owner of <a href="http://www.anywherefitness.ie/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Anywhere Fitness</a> in Dublin, Ireland. “This is so they don’t compensate their <a href="https://greatist.com/fitness/lower-back-pain-from-deadlift" class="content-link css-q7lbnd">lower spine</a> and damage vertebrae while performing an exercise.” </p></div><div><p class="responsive">In addition to teaching you proper form, a <a href="https://greatist.com/fitness/home-fitness-tips" class="content-link css-q7lbnd">personal trainer</a> can work with you on specific exercises to help you reach your <a href="https://greatist.com/fitness/how-to-go-vegan-for-a-month" class="content-link css-q7lbnd">fitness goals</a>. </p></div><div><p class="responsive">Not sure how to connect with a pro? Your local gym is a great place to start. Most gyms have trainers on hand who can provide guidance on using <a href="https://greatist.com/move/best-gym-machines" class="content-link css-q7lbnd">machines</a> and lifting free weights. They can also answer any questions you have to make sure you’re getting the most out of each sweat sesh. </p></div><div><p class="responsive">Another option is to search online for local trainers who take private clients for one-on-one or <a href="https://greatist.com/fitness/group-fitness-why-its-good-for-you#1" class="content-link css-q7lbnd">small-group</a> training. Some even offer virtual appointments, so you can get your lift on right in the comfort of your <a href="https://greatist.com/fitness/exercises-at-home-to-build-muscle" class="content-link css-q7lbnd">home</a> (no commute necessary!). </p></div><div><h3 class="responsive">Buy some weights</h3></div><div><p class="responsive">There are many exercises you can do with your own <a href="https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere" class="content-link css-q7lbnd">body weight</a>. But if you’re ready to add some weightlifting staples to <a href="https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home" class="content-link css-q7lbnd">your home gym</a> (or to start using them <em>at</em> the gym), you can consider: </p></div><div><ul class="responsive"><li><a href="https://greatist.com/discover/product-best-dumbbells" class="content-link css-q7lbnd">dumbbells</a></li><li><a href="https://greatist.com/health/best-kettlebells" class="content-link css-q7lbnd">kettlebells</a></li><li><a href="https://greatist.com/fitness/best-rogue-barbells" class="content-link css-q7lbnd">a barbell</a></li><li><a href="https://greatist.com/fitness/best-resistance-bands" class="content-link css-q7lbnd">resistance bands</a></li></ul></div><div><p class="responsive">To keep things simple, all you really need to get started is one set of <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine" class="content-link css-q7lbnd">dumbbells</a>. Once you get more comfortable with the foundational moves, you can start adding <a href="https://greatist.com/fitness/weightlifting-shoes-and-gear-benefits" class="content-link css-q7lbnd">weightlifting gear</a>, <a href="https://greatist.com/move/how-to-do-the-perfect-kettlebell-swing" class="content-link css-q7lbnd">kettlebells</a>, and <a href="https://greatist.com/move/beginner-barbell-workout" class="content-link css-q7lbnd">barbells</a> to the mix.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="beginner-tips">Beginner tips to start strength training</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><h3 class="responsive">Start with light weights and high reps</h3></div><div><p class="responsive">OK, but <a href="https://greatist.com/fitness/how-to-know-how-much-weight-to-lift" class="content-link css-q7lbnd"><em>how much</em> weight should you lift</a> if you’re a beginner? </p></div><div><p class="responsive">Walker recommends using lighter weights and doing <a href="https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps" class="content-link css-q7lbnd">more repetitions</a> (the number of times you complete the movement) when you’re starting out. </p></div><div><p class="responsive">What’s considered “light” depends on your current fitness level and what moves you’ll be doing. Different exercises can require <a href="https://greatist.com/move/when-to-lift-more-weight" class="content-link css-q7lbnd">different weight levels</a> to be effective, based on which muscles they’re targeting and how many reps you plan on doing. </p></div><div><p class="responsive">When selecting the appropriate weight level, you want to be challenged — without sacrificing <a href="https://greatist.com/fitness/avoiding-heel-lift" class="content-link css-q7lbnd">proper form</a>. If your <a href="https://greatist.com/health/cardio-vs-weights" class="content-link css-q7lbnd">weights</a> are weighing you down so that your spine isn’t aligned and your back isn’t supported, you could be risking injury. </p></div><div><p class="responsive">When in doubt, start out light. </p></div><div><h3 class="responsive">Make sure you warm up</h3></div><div><p class="responsive">It’s important to <a href="https://greatist.com/move/whats-ideal-warm-up" class="content-link css-q7lbnd">warm up</a> properly before jumping into any exercise. A quick <a href="https://greatist.com/move/warm-up-exercises-moves-you-can-do-before-any-workout#1" class="content-link css-q7lbnd">warmup</a> is necessary to prepare your muscles and joints for the workout ahead so that they’re limber and less susceptible to injury.</p></div><div><p class="responsive">Warming up also helps increase blood flow to your working muscles and gradually increases your body temperature in preparation for harder work. </p></div><div><p class="responsive">There are many ways you can warm up before you work out, such as: </p></div><div><ul class="responsive"><li><strong>Stretching.</strong> Performing a series of <a href="https://greatist.com/fitness/full-body-dynamic-warm-up" class="content-link css-q7lbnd">dynamic stretches</a> helps loosen your limbs, gets your blood a-pumpin’, and <a href="https://pubmed.ncbi.nlm.nih.gov/27736289/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">activates your muscles</a> for peak performance, so <a href="https://greatist.com/move/whats-ideal-warm-up#warmup-benefits" class="content-link css-q7lbnd">your body is ready</a> to hit the weights. </li><li><strong>Light exercise.</strong> Exercises like bodyweight <a href="https://greatist.com/fitness/perfect-squat" class="content-link css-q7lbnd">squats</a> can double as a warmup before you add weights. </li><li><strong>Light cardio.</strong> Cycling, <a href="https://greatist.com/fitness/walking-cardio" class="content-link css-q7lbnd">walking</a>, or <a href="https://greatist.com/health/benefits-of-rowing-machine" class="content-link css-q7lbnd">rowing</a> for just a few minutes can help prepare your bod for weightlifting.</li><li><strong>Foam rolling.</strong> Try adding <a href="https://greatist.com/health/foam-roller-benefits" class="content-link css-q7lbnd">foam rolling</a> to your stretching routine. Regularly using a <a href="https://greatist.com/fitness/best-foam-roller" class="content-link css-q7lbnd">foam roller</a> may help reduce muscle soreness and increase flexibility and range of motion. </li><li><strong>Using a massage gun.</strong> Sure, <a href="https://greatist.com/discover/best-massage-gun" class="content-link css-q7lbnd">massage guns</a> are great for relieving sore muscles, but <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">research</a> shows that they’re also beneficial for getting your muscles ready and raring to go before a workout.</li></ul></div><div><h3 class="responsive">Check your form! </h3></div><div><p class="responsive"><a href="https://greatist.com/fitness/posture-exercises" class="content-link css-q7lbnd">Proper form</a> is essential for workout success. </p></div><div><p class="responsive">“Beginners should always be aware that keeping a ‘neutral spine’ is necessary at all times during every exercise. This is when our spine is situated in a straight position [with the natural curve], whether we are standing or positioned on the floor,” explains Walker. </p></div><div><p class="responsive">A personal trainer can help make sure your form is in top shape! </p></div><div><p class="responsive">Professional help not in the cards… or in <a href="https://greatist.com/grow/new-year-budgeting-goals" class="content-link css-q7lbnd">your budget</a>? We feel ya. Thankfully, there are many online resources (*cough, cough* <a href="https://greatist.com/content-series/the-lift" class="content-link css-q7lbnd">Greatist</a> 👀) to show you examples of what good form looks like and explain how to do it right.</p></div><div><h3 class="responsive">Rest between sets</h3></div><div><p class="responsive">It’s important to give your muscles a little time off after completing a set. </p></div><div><p class="responsive">When you’re a weightlifting newbie, aim for at least <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">1 minute</a> of <a href="https://greatist.com/fitness/how-long-should-i-rest-between-sets#So,-how-long-should-I-rest-between-sets?" class="content-link css-q7lbnd">rest</a> between sets (aka groups of reps). This’ll give your muscles <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401959/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">time to recover</a> and avoid getting overworked or fatigued.</p></div><div><p class="responsive">These brief rest periods also give you the opportunity to grab <a href="https://greatist.com/health/reasons-to-drink-water" class="content-link css-q7lbnd">a swig of sweet H<sub>2</sub>O</a> and check in with your body. (Any pain points? Stiffness? Something feeling out of sorts? Use this time to take notice!)</p></div><div><h3 class="responsive">Keep workouts to 45 minutes</h3></div><div><p class="responsive">All good things must come to an end — including a killer sweat sesh. </p></div><div><p class="responsive">Limiting your workouts to 45 minutes can help you avoid overdoing it. <a href="https://greatist.com/health/over-exercising-adrenal-fatigue" class="content-link css-q7lbnd">Overtraining</a> can leave you feeling tired, <a href="https://greatist.com/health/it-hurts-so-good-the-lowdown-on-working-out-when-sore" class="content-link css-q7lbnd">sore</a>, and potentially <a href="https://greatist.com/happiness/25-meals-boost-your-mood" class="content-link css-q7lbnd">cranky</a>. It can also increase your risk of injury because you’re not allowing your muscles to properly recover. </p></div><div><p class="responsive">Plus, there’s no science that says a longer workout produces better results. <em>How</em> you spend your time is more important than how <em>much</em> time you spend lifting, so use your minutes wisely and reap the benefits. And again, REST between sessions!</p></div><div><h3 class="responsive">Increase weight gradually</h3></div><div><p class="responsive">As you get deeper into your weight training journey, you’ll find that your <a href="https://greatist.com/health/cardio-vs-weights" class="content-link css-q7lbnd">weights</a> provide less resistance over time. This means your muscles are getting stronger! Yay! </p></div><div><p class="responsive">It also means you can start to <a href="https://greatist.com/move/when-to-lift-more-weight" class="content-link css-q7lbnd">increase the amount of weight</a> you’re lifting. But instead of tacking on a ton of extra poundage at once, introduce more weight little by little. </p></div><div><p class="responsive">Gradually <a href="https://greatist.com/fitness/how-to-know-how-much-weight-to-lift" class="content-link css-q7lbnd">increase weight</a> by 5 to 10 percent, making sure you’re perfecting each move (with <a href="https://greatist.com/fitness/foot-position" class="content-link css-q7lbnd">proper form</a>!) before increasing your weight levels again. </p></div><div><h3 class="responsive">Cool down after you work out</h3></div><div><p class="responsive">A quick <a href="https://greatist.com/fitness/stretching-exercises#15-best-stretching-exercises" class="content-link css-q7lbnd">stretch sesh</a> to cool down after a workout can help ease any muscle tension or <a href="https://greatist.com/move/stretches-for-tight-shoulders" class="content-link css-q7lbnd">tightness</a> after lifting, as well as improve your flexibility and range of motion, according to a <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2012 research review</a>.</p></div><div><p class="responsive">The <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8133317/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">research</a> results on this are inconclusive and mixed, but it’s possible that <a href="https://greatist.com/fitness/active-stretching" class="content-link css-q7lbnd">stretching</a> may also help prevent injury. </p></div><div><p class="responsive">Plus, stretching just feels <a href="https://greatist.com/fitness/stretching-exercises-moves-that-hit-hard-to-reach-muscles" class="content-link css-q7lbnd">ah-mazing</a> after you’ve hit the weights. You can also cool down with easy cardio, massage, or foam rolling. And don’t forget to rehydrate and refuel! </p></div><div><h3 class="responsive">Make a workout schedule </h3></div><div><p class="responsive">Setting a schedule can help you stay consistent in your routine. Determine how and when to target certain muscle groups, and build in the right amount of rest and recovery for primo performance. </p></div><div><p class="responsive">After a long day, a <a href="https://greatist.com/eat/wine-pairings-for-casual-meals" class="content-link css-q7lbnd">glass of wine</a> and a <a href="https://greatist.com/eat/best-netflix-food-shows-2021#1" class="content-link css-q7lbnd">Netflix marathon</a> may sound better than a workout. So <a href="https://greatist.com/fitness/scaling-back-workout-frequency" class="content-link css-q7lbnd">planning your workouts</a> also provides you with some accountability — especially if you’re working out alone and don’t have a trainer or <a href="https://greatist.com/fitness/working-out-with-a-partner" class="content-link css-q7lbnd">friend</a> to hold you to it. </p></div><div><p class="responsive">Your Netflix sesh will still be waiting for you after your workout. </p></div><div><h3 class="responsive">Take rest days! </h3></div><div><p class="responsive"><a href="https://greatist.com/discover/building-rest-into-your-exercise-life" class="content-link css-q7lbnd">Rest days</a> are a key component of any workout sched and are essential for promoting <a href="https://greatist.com/fitness/do-my-muscles-need-two-days-recover" class="content-link css-q7lbnd">muscle recovery</a> and reducing the risk of getting hurt. </p></div><div><p class="responsive">When starting a weightlifting program, Walker recommends taking at least 2 or 3 rest days each week. “Each muscle group needs 48 to 72 hours to recover before performing the next workout. This is why it’s a good idea to do split workouts in the beginning.”</p></div><div><p class="responsive"><a href="https://greatist.com/fitness/what-is-split-training" class="content-link css-q7lbnd">Split training</a> involves focusing on specific muscle groups one day and then targeting others the next. This allows particular muscle groups to recover while you work out other groups. </p></div><div><p class="responsive">“Once your body has adapted after a few weeks, the muscle groups will need 24 to 48 hours to recover,” notes Walker. “Recovering sooner, you can now plan your workouts more accordingly during the week and add an extra training day.” </p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="beginner-exercises">Beginner weightlifting exercises to get you started</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p class="responsive">Here’s a quick refresher on weightlifting lingo:</p></div><div><ul class="responsive"><li><strong>Reps</strong> (aka repetitions) = how many times you complete an exercise movement</li><li><strong>Sets</strong> = how many reps you do (for example, 20 reps may equal 1 set)</li></ul></div><div><p class="responsive">When you’re just starting out, Walker suggests <strong>performing an average of 3–4 sets of 20 reps each</strong>. As your muscles adapt to certain movements, you can increase the number of reps and sets you do during your workouts. </p></div><div><p class="responsive">Got your <a href="https://greatist.com/move/kettlebells-versus-dumbbells#1" class="content-link css-q7lbnd">dumbbells</a> ready? Here are some of the best beginner weight training moves to get you started.</p></div><div><h3 class="responsive">Dumbbell single-arm row</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing a single-arm row exercise on bench" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F02%2F400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Active Body, Creative Mind</figcaption></figure></div></div><div><ol class="responsive"><li>Rest your left knee on a bench, keeping right foot planted on the floor. For balance, let your left hand rest palm-down near the front of the bench. </li><li>With right hand, reach down and pick up your dumbbell. Make sure your back is parallel to the floor.</li><li>Slowly lift the weight up toward your waist, bending elbow and squeezing shoulder and back muscles. </li><li>Slowly lower the weight, extending your arm to return to the starting position. </li><li>Complete 1 set, then switch to the other side and repeat.</li></ol></div><div><h3 class="responsive">Dumbbell shoulder press</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing a dumbbell shoulder press exercise" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Active Body, Creative Mind </figcaption></figure></div></div><div><ol class="responsive"><li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand. (You can also do this one seated — just be sure to sit up straight so that your spine is aligned!)</li><li>Lift your elbows so they’re raised at your sides at 90-degree angles. </li><li>Turn your palms forward.</li><li>Slowly press the dumbbells up toward the sky, straightening your arms. Make sure to keep your spine aligned — no leaning or arching your back!</li><li>Slowly bring your arms back down to the starting position. </li></ol></div><div><h3 class="responsive">Shoulder lateral raise</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing lateral raise exercise with dummbells" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.06.LateralRaiseWithDumbbells.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Stand (or sit!) up straight with your arms at your sides and a dumbbell in each hand. </li><li>Keeping your arms straight, slowly lift arms out to the sides until they’re parallel to the floor. Don’t pinch your neck or swing your arms. Use shoulder and back muscles to make this a slow, controlled movement.</li><li>Slowly lower your arms back down to your sides. </li></ol></div><div><h3 class="responsive">Dumbbell chest press</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing a dumbbell chest press on yoga mat" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.5.-Chest-Press.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Lie faceup on a <a href="https://greatist.com/fitness/best-weight-bench" class="content-link css-q7lbnd">bench</a> or the <a href="https://greatist.com/fitness/dumbbell-workout-on-the-floor" class="content-link css-q7lbnd">floor</a>, holding a dumbbell in each hand. Bend elbows at 90 degrees and position your arms at about a 45-degree angle to your body. </li><li>With palms facing toward feet, slowly press the weights toward the sky, extending arms directly above your shoulders. Be sure to keep your elbows soft — don’t lock them!</li><li>Slowly lower the weights back to the starting position. </li></ol></div><div><h3 class="responsive">Biceps curl</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing biceps curls with dumbbells" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.11-.DB-Curls.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Stand or sit with arms at your sides, holding a weight in each hand. </li><li>Bend elbows to curl the weights up toward your shoulders, turning palms to face your body. </li><li>Slowly lower the weights back to the starting position. </li></ol></div><div><h3 class="responsive">Triceps extension</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing tricep extensions" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.04.TricepsExtensions-2.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Stand or sit, making sure your feet are shoulder-width apart. </li><li>Hold a dumbbell vertically, with both hands around the handle.</li><li>Lift arms straight up, so the weight is directly over your head. </li><li>Don’t pinch your shoulders, and leave space between your elbows and ears. Slowly bend arms, lowering the dumbbell behind your head. </li><li>Press the dumbbell up to the sky to return to the starting position.</li></ol></div><div><h3 class="responsive">Dumbbell lunge</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="forward dumbbell lunge" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Active Body, Creative Mind</figcaption></figure></div></div><div><ol class="responsive"><li>Stand with your arms at your sides, holding a dumbbell in each hand. </li><li>Step forward with right leg, bending at the knee until right thigh is parallel with the floor (make sure your bent knee does not extend past your toes!). Let left leg bend to keep you balanced. </li><li>Step right foot back to the starting position. </li><li>Repeat with the other leg. </li></ol></div><div><h3 class="responsive">Weighted squat</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing squats with dumbbells" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-2.02.SquatWithDumbbells-2.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Stand with feet shoulder-width apart. For weight, you can hold 2 dumbbells on your shoulders, 1 dumbbell at your chest, or a kettlebell at your chest (your choice!). </li><li>Keeping the weight steady, slowly bend your knees and sit back into a squat, as if sitting in a chair. (Make sure your heels don’t lift off the floor.)</li><li>Slowly rise back up to standing by activating your core and glutes. </li></ol></div><div><h3 class="responsive">Weighted calf raise</h3></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="person doing standing calf raises" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.12.StandingDumbbellCalfRaise.gif&description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">GIF by Dima Bazak</figcaption></figure></div></div><div><ol class="responsive"><li>Stand on a flat surface with feet shoulder-width apart and arms at your sides, holding a dumbbell in each hand. </li><li>Slowly lift onto your toes, raising your heels off the floor.</li><li>Hold for 1–2 seconds. </li><li>Slowly lower your heels back down. </li></ol></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="training-schedule">Your strength training schedule</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Setting a weekly weight training schedule gives you a road map for which muscles to work when and allows for proper <a href="https://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery" class="content-link css-q7lbnd">rest and recovery</a>. </p></div><div><p><a href="https://greatist.com/health/how-often-should-you-work-out" class="content-link css-q7lbnd">How many days you exercise</a> each week really depends on your goals. But <a href="https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">the American College of Sports Medicine</a> generally recommends resistance training (i.e., weightlifting) 2 or 3 days a week for best results. </p></div><div><p>Here’s a simple 3-day plan (using the exercises above!) to help you get started: </p></div><div><div class="scrollTable css-1iwt4bv"><table class="responsive css-1pp4cxb"><tbody><tr><td><strong>Day</strong></td><td><strong>Muscle groups</strong></td><td><strong>Exercises</strong> (<strong>3 or 4 sets of 20 reps) </strong></td></tr><tr><td>Monday</td><td>upper body (shoulders, <a href="https://greatist.com/fitness/bodyweight-workout-for-biceps" class="content-link css-q7lbnd">biceps</a>, and back)</td><td>biceps curl<br>dumbbell single-arm row<br>dumbbell shoulder press</td></tr><tr><td>Tuesday</td><td></td><td>rest or <a href="https://greatist.com/fitness/best-cardio-workouts" class="content-link css-q7lbnd">cardio</a></td></tr><tr><td>Wednesday</td><td>lower body (<a href="https://greatist.com/health/leg-workouts-at-home" class="content-link css-q7lbnd">legs</a> and butt)</td><td>dumbbell lunge<br>weighted squat<br>weighted calf raise </td></tr><tr><td>Thursday</td><td></td><td>rest or cardio</td></tr><tr><td>Friday</td><td>upper body (<a href="https://greatist.com/fitness/biceps-vs-triceps" class="content-link css-q7lbnd">triceps</a>, shoulders, and chest)</td><td>shoulder lateral raise<br>dumbbell chest press<br>triceps extension </td></tr><tr><td>Saturday</td><td></td><td>rest or cardio</td></tr><tr><td>Sunday</td><td></td><td>rest or cardio</td></tr></tbody></table></div></div><div><p>Start with the lightest weights possible, gradually increasing over time. This will help you achieve hypertrophy, which, Walker explains, is “when the muscle fibers break down to their best ability, so they can repair and grow larger.” (In other words: #gains.)</p></div><div><p><strong>Pro tip:</strong> Walker says that getting enough <a href="https://greatist.com/health/how-much-protein-per-day" class="content-link css-q7lbnd">protein</a> and adequate <a href="https://greatist.com/health/cant-sleep-advice-and-tips" class="content-link css-q7lbnd">sleep</a> will also aid in muscle repair and help your muscles grow to their greatest potential.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="safety">How to start weight training safely</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Whether you’re a newbie or a seasoned pro, it’s important to be careful when weight training. Exercising safely can help you avoid injury and ensure that you’re not burning yourself out. </p></div><div><p>Add these safety tips to your “must follow” list: </p></div><div><ul><li><strong>Got pain?</strong> Seriously, if something <a href="https://greatist.com/fitness/lower-back-pain-from-deadlift" class="content-link css-q7lbnd">hurts</a>, stop and reevaluate. You may need to check in with a trainer about your form. If pain persists, consult a healthcare professional ASAP. </li><li><strong>Take it slow.</strong> Do each exercise slowly to reap the full benefits (and to steer clear of injuries!). </li><li><strong>Use proper form.</strong> Always make sure your form is top-notch when doing any weight lifting exercise. </li><li><strong>Hydrate, hydrate, hydrate!</strong> Rest periods between sets? Perfect time for <a href="https://greatist.com/health/reasons-to-drink-water" class="content-link css-q7lbnd">water</a>. <a href="https://greatist.com/health/how-much-water-should-i-drink" class="content-link css-q7lbnd">Staying hydrated</a> keeps your muscles and joints moving freely. </li><li><strong>Dress the part.</strong> Always wear the right gear for lifting. <a href="https://greatist.com/move/activewear-brands-you-need-to-know#1" class="content-link css-q7lbnd">Workout clothes</a>, closed-toed shoes, and weightlifting gloves can help make your workouts safe and effective. </li><li><strong>Breathe… just breathe.</strong> <a href="https://greatist.com/fitness/the-lift-workout-breathing" class="content-link css-q7lbnd">Pay attention to your breath</a> as you move. Inhale before each lift and exhale during each lift. </li><li><strong>Always give your body recovery days.</strong> Skipping <a href="https://greatist.com/discover/building-rest-into-your-exercise-life" class="content-link css-q7lbnd">recovery days</a> increases your risk of injury and can affect your fitness gains. Your body needs to recover to build muscle strength and size.</li></ul></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="Takeaway">Takeaway</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Weight training is a great way to burn calories, build muscle, and boost strength. </p></div><div><p>If you’re looking to add weightlifting to your workout routine, consider working with a trainer, setting a schedule, and investing in basic equipment (like dumbbells). To prevent injury or burnout, it’s important to start slowly, making sure you’re taking rest days and not doing too many reps or making your workout too long. </p></div><div><p>Always be safe when lifting weights. Take your time, use proper form, and never push through pain during workouts. If something feels wrong, stop your workout and consult a professional. </p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">7 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Fiataraone Singh M, et al. (2019). ACSM guidelines for strength training.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download">https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download</a></cite></li><li class="css-1ivygmc"><cite><span>Konrad A, et al. (2020). The acute effects of a percussive massage treatment with a Hypervolt device on plantar flexor muscles’ range of motion and performance.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/</a></cite></li><li class="css-1ivygmc"><cite><span>Krzysztofik M, et al. (2019). Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/">https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/</a></cite></li><li class="css-1ivygmc"><cite><span>McGlory C, et al. (2017). Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401959/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401959/</a></cite></li><li class="css-1ivygmc"><cite><span>Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/">https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/</a></cite></li><li class="css-1ivygmc"><cite><span>Su H, et al. (2017). Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/27736289/">https://pubmed.ncbi.nlm.nih.gov/27736289/</a></cite></li><li class="css-1ivygmc"><cite><span>Walker B. (2022). Personal interview.</span><br/></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon icon-hl-twitter" 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button clicks">Is It Better to Lift Heavier Weights or Do More Reps?</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/move/strength-training-lift-heavier-weights-or-do-more-reps;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Is It Better to Lift Heavier Weights or Do More Reps?|rn2" href="https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Low weight, high reps, or is it the other way around? 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class="css-onvglr" data-event="engagement|bottom page content promo click|/health/text-neck-exercises;engagement|bottom page content promo click index|8" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Text Neck Exercises: Simple Moves to Ease Digital Strain|rn7" href="https://greatist.com/health/text-neck-exercises?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Text neck is the neck and back pain from spending too much time looking down at your phone or computer. 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</script><script src="https://rvo-cohesion.greatist.com/cohesion/cohesion-tpo.min.js?cDomain=greatist.com" async=""></script><link href="https://c.aps.amazon-adsystem.com" rel="preconnect" crossorigin="true"/><script src="https://c.aps.amazon-adsystem.com/apstag.js" async=""></script><script>module={};__NEXT_DATA__={"buildId":"b53c0674-add8-4b34-b87e-4ab4c5c6478c","props":{"ga":{"k1":"fitness","k2":"weightmanagement","kmeta":"fitness,shoulderpain","contentType":"Tabbed Article","author":"Saundra Montijo","articleType":"regular","sponsoredProgramId":"","articleId":"gr-641405","mainContentCategoryTags":"","publishedDate":"2024-09-12","updatedDate":"2024-09-12","category":"Fitness","subcategory":"","trackingTerms":"","ek1":"2f59d2db78dae1","ekmeta":"2f59d2db78dae1,3a58c9c071cdf78fa0826f70,","contentForm":"Non-Head Term","type":"healthfeature"},"lang":"en","data":{"k1":"fitness","sideEffectsWidget":{},"livedExperience":{},"shareYourExperience":{},"drugSavingsData":null,"comments":[],"topComments":[],"id":"gr-641405","title":["What Are You Weight-ing For? 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She is a regular contributor to Greatist and Psych Central, as well as various arts and nonprofit blogs. You can connect with Saundra via \u003ca href=\"https://www.linkedin.com/in/saundramontijo\"\u003eLinkedIn\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/D5A531D5-F27B-4169-BBF1-B22B418AB2D6_1_201_a-Saundra-Montijo.jpeg"},"bioBlurb":{"nodes":["Saundra Montijo is a Midwest-based writer and performer with a passion for health, wellness, and the arts. She is a regular contributor to Greatist and Psych…"]}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eJennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. 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The credentials and contact information reflected here may not be current. Jennifer Mathe is an…"]}}],"editors":[{"role":"Editor","name":{"display":"Carley Millhone"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-732x549-thumb.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","children":[]}],"language":{"en":"https://greatist.com/fitness/how-to-start-lifting-weights/","x-default":"https://greatist.com/fitness/how-to-start-lifting-weights/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eDo you even lift, bro? If not, you might be missing out. Lifting weights boosts strength and improves health, transforming your fitness journey. Ready to start? Here are some expert tips.\u003c/p\u003e"},{"tagName":"p","attributes":{"className":"responsive"},"source":"Do you even lift, bro? If not, then you’re seriously missing out. Lifting weights has a ton of benefits, from \u003ca href=\"https://greatist.com/fitness/weight-lifting-for-weight-loss-female\" class=\"content-link css-q7lbnd\"\u003eweight loss\u003c/a\u003e and \u003ca href=\"https://greatist.com/fitness/exercises-at-home-to-build-muscle\" class=\"content-link css-q7lbnd\"\u003emuscle gains\u003c/a\u003e to greater strength and \u003ca href=\"https://greatist.com/health/how-to-increase-stamina\" class=\"content-link css-q7lbnd\"\u003eimproved stamina\u003c/a\u003e. But how the heck do you go from zero weight room experience to full-on weightlifter?"},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","attributes":{"className":"responsive"},"source":"If you’re ready to get those sweet lifting #gains, we’ve got tips from a pro to help you get started."},{"widget":{"widgetFormat":"widget-call-out","items":[{"isBullets":true,"list":true,"headerTitle":["Quick tips to start lifting weights "],"content":[{"tagName":"ul","source":"\u003cli\u003eConsider going to a gym or consulting a personal trainer.\u003c/li\u003e\u003cli\u003eInvest in basic equipment to get your lift on at home. \u003c/li\u003e\u003cli\u003eMake sure you warm up before you lift AND cool down after each sesh.\u003c/li\u003e\u003cli\u003eStart with lighter weights and increase weight gradually.\u003c/li\u003e\u003cli\u003ePerfect your form before you start. \u003c/li\u003e\u003cli\u003eRest for at least 1 minute between sets and limit workouts to 45 minutes, tops.\u003c/li\u003e\u003cli\u003eTake 2 or 3 \u003ca href=\"https://greatist.com/fitness/do-my-muscles-need-two-days-recover\" class=\"content-link css-q7lbnd\"\u003erest days\u003c/a\u003e each week (recovery is key!).\u003c/li\u003e\u003cli\u003eBuild a customized workout plan that meets all your needs and #goals.\u003c/li\u003e"}]}]},"brandPage":{}},{"tagName":"div","source":"\u003cfigure class=\"css-xnsm4r\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1w5h472\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg\" alt=\"how to start weight lifting\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eJavier Díez/Stocksy United\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"how-to-start","title":"How to start","isCollapsable":false,"header":["Let’s get into it: How to start weight training"],"body":[{"tagName":"h3","attributes":{"className":"responsive"},"source":"Consult a trainer or join a gym"},{"tagName":"p","attributes":{"className":"responsive"},"source":"While you totally don’t need a gym or a trainer to start \u003ca href=\"https://greatist.com/fitness/exercises-at-home-for-arms\" class=\"content-link css-q7lbnd\"\u003elifting dumbbells\u003c/a\u003e in your living room, starting your journey with guidance from a \u003ca href=\"https://greatist.com/fitness/trainer-tips-confusing-cues-and-what-they-mean#1\" class=\"content-link css-q7lbnd\"\u003epersonal trainer\u003c/a\u003e can help you get a great foundation to avoid injury. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"“Newcomers should always be shown professionally how to \u003ca href=\"https://greatist.com/fitness/perfect-squat\" class=\"content-link css-q7lbnd\"\u003esquat\u003c/a\u003e, \u003ca href=\"https://greatist.com/live/deadlifts-great-for-you\" class=\"content-link css-q7lbnd\"\u003edeadlift\u003c/a\u003e, or even \u003ca href=\"https://greatist.com/health/stationary-lunges\" class=\"content-link css-q7lbnd\"\u003elunge\u003c/a\u003e properly,” says Ben Walker, personal trainer and owner of \u003ca href=\"http://www.anywherefitness.ie/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eAnywhere Fitness\u003c/a\u003e in Dublin, Ireland. “This is so they don’t compensate their \u003ca href=\"https://greatist.com/fitness/lower-back-pain-from-deadlift\" class=\"content-link css-q7lbnd\"\u003elower spine\u003c/a\u003e and damage vertebrae while performing an exercise.” "},{"tagName":"p","attributes":{"className":"responsive"},"source":"In addition to teaching you proper form, a \u003ca href=\"https://greatist.com/fitness/home-fitness-tips\" class=\"content-link css-q7lbnd\"\u003epersonal trainer\u003c/a\u003e can work with you on specific exercises to help you reach your \u003ca href=\"https://greatist.com/fitness/how-to-go-vegan-for-a-month\" class=\"content-link css-q7lbnd\"\u003efitness goals\u003c/a\u003e. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Not sure how to connect with a pro? Your local gym is a great place to start. Most gyms have trainers on hand who can provide guidance on using \u003ca href=\"https://greatist.com/move/best-gym-machines\" class=\"content-link css-q7lbnd\"\u003emachines\u003c/a\u003e and lifting free weights. They can also answer any questions you have to make sure you’re getting the most out of each sweat sesh. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Another option is to search online for local trainers who take private clients for one-on-one or \u003ca href=\"https://greatist.com/fitness/group-fitness-why-its-good-for-you#1\" class=\"content-link css-q7lbnd\"\u003esmall-group\u003c/a\u003e training. Some even offer virtual appointments, so you can get your lift on right in the comfort of your \u003ca href=\"https://greatist.com/fitness/exercises-at-home-to-build-muscle\" class=\"content-link css-q7lbnd\"\u003ehome\u003c/a\u003e (no commute necessary!). "},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Buy some weights"},{"tagName":"p","attributes":{"className":"responsive"},"source":"There are many exercises you can do with your own \u003ca href=\"https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere\" class=\"content-link css-q7lbnd\"\u003ebody weight\u003c/a\u003e. But if you’re ready to add some weightlifting staples to \u003ca href=\"https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home\" class=\"content-link css-q7lbnd\"\u003eyour home gym\u003c/a\u003e (or to start using them \u003cem\u003eat\u003c/em\u003e the gym), you can consider: "},{"tagName":"ul","attributes":{"className":"responsive"},"source":"\u003cli\u003e\u003ca href=\"https://greatist.com/discover/product-best-dumbbells\" class=\"content-link css-q7lbnd\"\u003edumbbells\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/health/best-kettlebells\" class=\"content-link css-q7lbnd\"\u003ekettlebells\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/best-rogue-barbells\" class=\"content-link css-q7lbnd\"\u003ea barbell\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/best-resistance-bands\" class=\"content-link css-q7lbnd\"\u003eresistance bands\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","attributes":{"className":"responsive"},"source":"To keep things simple, all you really need to get started is one set of \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine\" class=\"content-link css-q7lbnd\"\u003edumbbells\u003c/a\u003e. Once you get more comfortable with the foundational moves, you can start adding \u003ca href=\"https://greatist.com/fitness/weightlifting-shoes-and-gear-benefits\" class=\"content-link css-q7lbnd\"\u003eweightlifting gear\u003c/a\u003e, \u003ca href=\"https://greatist.com/move/how-to-do-the-perfect-kettlebell-swing\" class=\"content-link css-q7lbnd\"\u003ekettlebells\u003c/a\u003e, and \u003ca href=\"https://greatist.com/move/beginner-barbell-workout\" class=\"content-link css-q7lbnd\"\u003ebarbells\u003c/a\u003e to the mix."}]},{"id":"beginner-tips","title":"Beginner tips","isCollapsable":false,"header":["Beginner tips to start strength training"],"body":[{"tagName":"h3","attributes":{"className":"responsive"},"source":"Start with light weights and high reps"},{"tagName":"p","attributes":{"className":"responsive"},"source":"OK, but \u003ca href=\"https://greatist.com/fitness/how-to-know-how-much-weight-to-lift\" class=\"content-link css-q7lbnd\"\u003e\u003cem\u003ehow much\u003c/em\u003e weight should you lift\u003c/a\u003e if you’re a beginner? "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Walker recommends using lighter weights and doing \u003ca href=\"https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps\" class=\"content-link css-q7lbnd\"\u003emore repetitions\u003c/a\u003e (the number of times you complete the movement) when you’re starting out. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"What’s considered “light” depends on your current fitness level and what moves you’ll be doing. Different exercises can require \u003ca href=\"https://greatist.com/move/when-to-lift-more-weight\" class=\"content-link css-q7lbnd\"\u003edifferent weight levels\u003c/a\u003e to be effective, based on which muscles they’re targeting and how many reps you plan on doing. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"When selecting the appropriate weight level, you want to be challenged — without sacrificing \u003ca href=\"https://greatist.com/fitness/avoiding-heel-lift\" class=\"content-link css-q7lbnd\"\u003eproper form\u003c/a\u003e. If your \u003ca href=\"https://greatist.com/health/cardio-vs-weights\" class=\"content-link css-q7lbnd\"\u003eweights\u003c/a\u003e are weighing you down so that your spine isn’t aligned and your back isn’t supported, you could be risking injury. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"When in doubt, start out light. "},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Make sure you warm up"},{"tagName":"p","attributes":{"className":"responsive"},"source":"It’s important to \u003ca href=\"https://greatist.com/move/whats-ideal-warm-up\" class=\"content-link css-q7lbnd\"\u003ewarm up\u003c/a\u003e properly before jumping into any exercise. A quick \u003ca href=\"https://greatist.com/move/warm-up-exercises-moves-you-can-do-before-any-workout#1\" class=\"content-link css-q7lbnd\"\u003ewarmup\u003c/a\u003e is necessary to prepare your muscles and joints for the workout ahead so that they’re limber and less susceptible to injury."},{"tagName":"p","attributes":{"className":"responsive"},"source":"Warming up also helps increase blood flow to your working muscles and gradually increases your body temperature in preparation for harder work. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"There are many ways you can warm up before you work out, such as: "},{"tagName":"ul","attributes":{"className":"responsive"},"source":"\u003cli\u003e\u003cstrong\u003eStretching.\u003c/strong\u003e Performing a series of \u003ca href=\"https://greatist.com/fitness/full-body-dynamic-warm-up\" class=\"content-link css-q7lbnd\"\u003edynamic stretches\u003c/a\u003e helps loosen your limbs, gets your blood a-pumpin’, and \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/27736289/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eactivates your muscles\u003c/a\u003e for peak performance, so \u003ca href=\"https://greatist.com/move/whats-ideal-warm-up#warmup-benefits\" class=\"content-link css-q7lbnd\"\u003eyour body is ready\u003c/a\u003e to hit the weights. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLight exercise.\u003c/strong\u003e Exercises like bodyweight \u003ca href=\"https://greatist.com/fitness/perfect-squat\" class=\"content-link css-q7lbnd\"\u003esquats\u003c/a\u003e can double as a warmup before you add weights. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLight cardio.\u003c/strong\u003e Cycling, \u003ca href=\"https://greatist.com/fitness/walking-cardio\" class=\"content-link css-q7lbnd\"\u003ewalking\u003c/a\u003e, or \u003ca href=\"https://greatist.com/health/benefits-of-rowing-machine\" class=\"content-link css-q7lbnd\"\u003erowing\u003c/a\u003e for just a few minutes can help prepare your bod for weightlifting.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFoam rolling.\u003c/strong\u003e Try adding \u003ca href=\"https://greatist.com/health/foam-roller-benefits\" class=\"content-link css-q7lbnd\"\u003efoam rolling\u003c/a\u003e to your stretching routine. Regularly using a \u003ca href=\"https://greatist.com/fitness/best-foam-roller\" class=\"content-link css-q7lbnd\"\u003efoam roller\u003c/a\u003e may help reduce muscle soreness and increase flexibility and range of motion. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eUsing a massage gun.\u003c/strong\u003e Sure, \u003ca href=\"https://greatist.com/discover/best-massage-gun\" class=\"content-link css-q7lbnd\"\u003emassage guns\u003c/a\u003e are great for relieving sore muscles, but \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eresearch\u003c/a\u003e shows that they’re also beneficial for getting your muscles ready and raring to go before a workout.\u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Check your form! "},{"tagName":"p","attributes":{"className":"responsive"},"source":"\u003ca href=\"https://greatist.com/fitness/posture-exercises\" class=\"content-link css-q7lbnd\"\u003eProper form\u003c/a\u003e is essential for workout success. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"“Beginners should always be aware that keeping a ‘neutral spine’ is necessary at all times during every exercise. This is when our spine is situated in a straight position [with the natural curve], whether we are standing or positioned on the floor,” explains Walker. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"A personal trainer can help make sure your form is in top shape! "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Professional help not in the cards… or in \u003ca href=\"https://greatist.com/grow/new-year-budgeting-goals\" class=\"content-link css-q7lbnd\"\u003eyour budget\u003c/a\u003e? We feel ya. Thankfully, there are many online resources (*cough, cough* \u003ca href=\"https://greatist.com/content-series/the-lift\" class=\"content-link css-q7lbnd\"\u003eGreatist\u003c/a\u003e 👀) to show you examples of what good form looks like and explain how to do it right."},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Rest between sets"},{"tagName":"p","attributes":{"className":"responsive"},"source":"It’s important to give your muscles a little time off after completing a set. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"When you’re a weightlifting newbie, aim for at least \u003ca href=\"https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e1 minute\u003c/a\u003e of \u003ca href=\"https://greatist.com/fitness/how-long-should-i-rest-between-sets#So,-how-long-should-I-rest-between-sets?\" class=\"content-link css-q7lbnd\"\u003erest\u003c/a\u003e between sets (aka groups of reps). This’ll give your muscles \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401959/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003etime to recover\u003c/a\u003e and avoid getting overworked or fatigued."},{"tagName":"p","attributes":{"className":"responsive"},"source":"These brief rest periods also give you the opportunity to grab \u003ca href=\"https://greatist.com/health/reasons-to-drink-water\" class=\"content-link css-q7lbnd\"\u003ea swig of sweet H\u003csub\u003e2\u003c/sub\u003eO\u003c/a\u003e and check in with your body. (Any pain points? Stiffness? Something feeling out of sorts? Use this time to take notice!)"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Keep workouts to 45 minutes"},{"tagName":"p","attributes":{"className":"responsive"},"source":"All good things must come to an end — including a killer sweat sesh. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Limiting your workouts to 45 minutes can help you avoid overdoing it. \u003ca href=\"https://greatist.com/health/over-exercising-adrenal-fatigue\" class=\"content-link css-q7lbnd\"\u003eOvertraining\u003c/a\u003e can leave you feeling tired, \u003ca href=\"https://greatist.com/health/it-hurts-so-good-the-lowdown-on-working-out-when-sore\" class=\"content-link css-q7lbnd\"\u003esore\u003c/a\u003e, and potentially \u003ca href=\"https://greatist.com/happiness/25-meals-boost-your-mood\" class=\"content-link css-q7lbnd\"\u003ecranky\u003c/a\u003e. It can also increase your risk of injury because you’re not allowing your muscles to properly recover. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Plus, there’s no science that says a longer workout produces better results. \u003cem\u003eHow\u003c/em\u003e you spend your time is more important than how \u003cem\u003emuch\u003c/em\u003e time you spend lifting, so use your minutes wisely and reap the benefits. And again, REST between sessions!"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Increase weight gradually"},{"tagName":"p","attributes":{"className":"responsive"},"source":"As you get deeper into your weight training journey, you’ll find that your \u003ca href=\"https://greatist.com/health/cardio-vs-weights\" class=\"content-link css-q7lbnd\"\u003eweights\u003c/a\u003e provide less resistance over time. This means your muscles are getting stronger! Yay! "},{"tagName":"p","attributes":{"className":"responsive"},"source":"It also means you can start to \u003ca href=\"https://greatist.com/move/when-to-lift-more-weight\" class=\"content-link css-q7lbnd\"\u003eincrease the amount of weight\u003c/a\u003e you’re lifting. But instead of tacking on a ton of extra poundage at once, introduce more weight little by little. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Gradually \u003ca href=\"https://greatist.com/fitness/how-to-know-how-much-weight-to-lift\" class=\"content-link css-q7lbnd\"\u003eincrease weight\u003c/a\u003e by 5 to 10 percent, making sure you’re perfecting each move (with \u003ca href=\"https://greatist.com/fitness/foot-position\" class=\"content-link css-q7lbnd\"\u003eproper form\u003c/a\u003e!) before increasing your weight levels again. "},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Cool down after you work out"},{"tagName":"p","attributes":{"className":"responsive"},"source":"A quick \u003ca href=\"https://greatist.com/fitness/stretching-exercises#15-best-stretching-exercises\" class=\"content-link css-q7lbnd\"\u003estretch sesh\u003c/a\u003e to cool down after a workout can help ease any muscle tension or \u003ca href=\"https://greatist.com/move/stretches-for-tight-shoulders\" class=\"content-link css-q7lbnd\"\u003etightness\u003c/a\u003e after lifting, as well as improve your flexibility and range of motion, according to a \u003ca href=\"https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2012 research review\u003c/a\u003e."},{"tagName":"p","attributes":{"className":"responsive"},"source":"The \u003ca href=\"https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8133317/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eresearch\u003c/a\u003e results on this are inconclusive and mixed, but it’s possible that \u003ca href=\"https://greatist.com/fitness/active-stretching\" class=\"content-link css-q7lbnd\"\u003estretching\u003c/a\u003e may also help prevent injury. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Plus, stretching just feels \u003ca href=\"https://greatist.com/fitness/stretching-exercises-moves-that-hit-hard-to-reach-muscles\" class=\"content-link css-q7lbnd\"\u003eah-mazing\u003c/a\u003e after you’ve hit the weights. You can also cool down with easy cardio, massage, or foam rolling. And don’t forget to rehydrate and refuel! "},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Make a workout schedule "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Setting a schedule can help you stay consistent in your routine. Determine how and when to target certain muscle groups, and build in the right amount of rest and recovery for primo performance. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"After a long day, a \u003ca href=\"https://greatist.com/eat/wine-pairings-for-casual-meals\" class=\"content-link css-q7lbnd\"\u003eglass of wine\u003c/a\u003e and a \u003ca href=\"https://greatist.com/eat/best-netflix-food-shows-2021#1\" class=\"content-link css-q7lbnd\"\u003eNetflix marathon\u003c/a\u003e may sound better than a workout. So \u003ca href=\"https://greatist.com/fitness/scaling-back-workout-frequency\" class=\"content-link css-q7lbnd\"\u003eplanning your workouts\u003c/a\u003e also provides you with some accountability — especially if you’re working out alone and don’t have a trainer or \u003ca href=\"https://greatist.com/fitness/working-out-with-a-partner\" class=\"content-link css-q7lbnd\"\u003efriend\u003c/a\u003e to hold you to it. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Your Netflix sesh will still be waiting for you after your workout. "},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Take rest days! "},{"tagName":"p","attributes":{"className":"responsive"},"source":"\u003ca href=\"https://greatist.com/discover/building-rest-into-your-exercise-life\" class=\"content-link css-q7lbnd\"\u003eRest days\u003c/a\u003e are a key component of any workout sched and are essential for promoting \u003ca href=\"https://greatist.com/fitness/do-my-muscles-need-two-days-recover\" class=\"content-link css-q7lbnd\"\u003emuscle recovery\u003c/a\u003e and reducing the risk of getting hurt. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"When starting a weightlifting program, Walker recommends taking at least 2 or 3 rest days each week. “Each muscle group needs 48 to 72 hours to recover before performing the next workout. This is why it’s a good idea to do split workouts in the beginning.”"},{"tagName":"p","attributes":{"className":"responsive"},"source":"\u003ca href=\"https://greatist.com/fitness/what-is-split-training\" class=\"content-link css-q7lbnd\"\u003eSplit training\u003c/a\u003e involves focusing on specific muscle groups one day and then targeting others the next. This allows particular muscle groups to recover while you work out other groups. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"“Once your body has adapted after a few weeks, the muscle groups will need 24 to 48 hours to recover,” notes Walker. “Recovering sooner, you can now plan your workouts more accordingly during the week and add an extra training day.” "}]},{"id":"beginner-exercises","title":"Beginner exercises","isCollapsable":false,"header":["Beginner weightlifting exercises to get you started"],"body":[{"tagName":"p","attributes":{"className":"responsive"},"source":"Here’s a quick refresher on weightlifting lingo:"},{"tagName":"ul","attributes":{"className":"responsive"},"source":"\u003cli\u003e\u003cstrong\u003eReps\u003c/strong\u003e (aka repetitions) = how many times you complete an exercise movement\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eSets\u003c/strong\u003e = how many reps you do (for example, 20 reps may equal 1 set)\u003c/li\u003e"},{"tagName":"p","attributes":{"className":"responsive"},"source":"When you’re just starting out, Walker suggests \u003cstrong\u003eperforming an average of 3–4 sets of 20 reps each\u003c/strong\u003e. As your muscles adapt to certain movements, you can increase the number of reps and sets you do during your workouts. "},{"tagName":"p","attributes":{"className":"responsive"},"source":"Got your \u003ca href=\"https://greatist.com/move/kettlebells-versus-dumbbells#1\" class=\"content-link css-q7lbnd\"\u003edumbbells\u003c/a\u003e ready? Here are some of the best beginner weight training moves to get you started."},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Dumbbell single-arm row"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing a single-arm row exercise on bench\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F02%2F400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/02/400x400_Back_Moves_for_a_Stronger_Back_Single_Arm_Dumbbell_Row_off_Bench.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Active Body, Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eRest your left knee on a bench, keeping right foot planted on the floor. For balance, let your left hand rest palm-down near the front of the bench. \u003c/li\u003e\u003cli\u003eWith right hand, reach down and pick up your dumbbell. Make sure your back is parallel to the floor.\u003c/li\u003e\u003cli\u003eSlowly lift the weight up toward your waist, bending elbow and squeezing shoulder and back muscles. \u003c/li\u003e\u003cli\u003eSlowly lower the weight, extending your arm to return to the starting position. \u003c/li\u003e\u003cli\u003eComplete 1 set, then switch to the other side and repeat.\u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Dumbbell shoulder press"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing a dumbbell shoulder press exercise\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Try_This_5_Free_Weight_Exercises_to_Consider_and_Why_You_Should_Overhead_Shoulder_Press.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Active Body, Creative Mind \u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand with your feet shoulder-width apart, holding a dumbbell in each hand. (You can also do this one seated — just be sure to sit up straight so that your spine is aligned!)\u003c/li\u003e\u003cli\u003eLift your elbows so they’re raised at your sides at 90-degree angles. \u003c/li\u003e\u003cli\u003eTurn your palms forward.\u003c/li\u003e\u003cli\u003eSlowly press the dumbbells up toward the sky, straightening your arms. Make sure to keep your spine aligned — no leaning or arching your back!\u003c/li\u003e\u003cli\u003eSlowly bring your arms back down to the starting position. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Shoulder lateral raise"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing lateral raise exercise with dummbells\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.06.LateralRaiseWithDumbbells.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.06.LateralRaiseWithDumbbells.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand (or sit!) up straight with your arms at your sides and a dumbbell in each hand. \u003c/li\u003e\u003cli\u003eKeeping your arms straight, slowly lift arms out to the sides until they’re parallel to the floor. Don’t pinch your neck or swing your arms. Use shoulder and back muscles to make this a slow, controlled movement.\u003c/li\u003e\u003cli\u003eSlowly lower your arms back down to your sides. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Dumbbell chest press"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing a dumbbell chest press on yoga mat\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.5.-Chest-Press.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.5.-Chest-Press.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eLie faceup on a \u003ca href=\"https://greatist.com/fitness/best-weight-bench\" class=\"content-link css-q7lbnd\"\u003ebench\u003c/a\u003e or the \u003ca href=\"https://greatist.com/fitness/dumbbell-workout-on-the-floor\" class=\"content-link css-q7lbnd\"\u003efloor\u003c/a\u003e, holding a dumbbell in each hand. Bend elbows at 90 degrees and position your arms at about a 45-degree angle to your body. \u003c/li\u003e\u003cli\u003eWith palms facing toward feet, slowly press the weights toward the sky, extending arms directly above your shoulders. Be sure to keep your elbows soft — don’t lock them!\u003c/li\u003e\u003cli\u003eSlowly lower the weights back to the starting position. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Biceps curl"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing biceps curls with dumbbells\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.11-.DB-Curls.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.11-.DB-Curls.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand or sit with arms at your sides, holding a weight in each hand. \u003c/li\u003e\u003cli\u003eBend elbows to curl the weights up toward your shoulders, turning palms to face your body. \u003c/li\u003e\u003cli\u003eSlowly lower the weights back to the starting position. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Triceps extension"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing tricep extensions\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.04.TricepsExtensions-2.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.04.TricepsExtensions-2.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand or sit, making sure your feet are shoulder-width apart. \u003c/li\u003e\u003cli\u003eHold a dumbbell vertically, with both hands around the handle.\u003c/li\u003e\u003cli\u003eLift arms straight up, so the weight is directly over your head. \u003c/li\u003e\u003cli\u003eDon’t pinch your shoulders, and leave space between your elbows and ears. Slowly bend arms, lowering the dumbbell behind your head. \u003c/li\u003e\u003cli\u003ePress the dumbbell up to the sky to return to the starting position.\u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Dumbbell lunge"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"forward dumbbell lunge\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_Exercises_to_Get_a_Great_Leg_Workout_with_Dumbbells_Forward_Lunge.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Active Body, Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand with your arms at your sides, holding a dumbbell in each hand. \u003c/li\u003e\u003cli\u003eStep forward with right leg, bending at the knee until right thigh is parallel with the floor (make sure your bent knee does not extend past your toes!). Let left leg bend to keep you balanced. \u003c/li\u003e\u003cli\u003eStep right foot back to the starting position. \u003c/li\u003e\u003cli\u003eRepeat with the other leg. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Weighted squat"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing squats with dumbbells\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-2.02.SquatWithDumbbells-2.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-2.02.SquatWithDumbbells-2.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand with feet shoulder-width apart. For weight, you can hold 2 dumbbells on your shoulders, 1 dumbbell at your chest, or a kettlebell at your chest (your choice!). \u003c/li\u003e\u003cli\u003eKeeping the weight steady, slowly bend your knees and sit back into a squat, as if sitting in a chair. (Make sure your heels don’t lift off the floor.)\u003c/li\u003e\u003cli\u003eSlowly rise back up to standing by activating your core and glutes. \u003c/li\u003e"},{"tagName":"h3","attributes":{"className":"responsive"},"source":"Weighted calf raise"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"person doing standing calf raises\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-to-start-lifting-weights\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-1.12.StandingDumbbellCalfRaise.gif\u0026description=Lifting%20Weights%3A%20Beginner%20Tips%20for%20Strength%20and%20Fitness%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-1.12.StandingDumbbellCalfRaise.gif\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGIF by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"ol","attributes":{"className":"responsive"},"source":"\u003cli\u003eStand on a flat surface with feet shoulder-width apart and arms at your sides, holding a dumbbell in each hand. \u003c/li\u003e\u003cli\u003eSlowly lift onto your toes, raising your heels off the floor.\u003c/li\u003e\u003cli\u003eHold for 1–2 seconds. \u003c/li\u003e\u003cli\u003eSlowly lower your heels back down. \u003c/li\u003e"}]},{"id":"training-schedule","title":"Training schedule","isCollapsable":false,"header":["Your strength training schedule"],"body":[{"tagName":"p","source":"Setting a weekly weight training schedule gives you a road map for which muscles to work when and allows for proper \u003ca href=\"https://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery\" class=\"content-link css-q7lbnd\"\u003erest and recovery\u003c/a\u003e. "},{"tagName":"p","source":"\u003ca href=\"https://greatist.com/health/how-often-should-you-work-out\" class=\"content-link css-q7lbnd\"\u003eHow many days you exercise\u003c/a\u003e each week really depends on your goals. But \u003ca href=\"https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ethe American College of Sports Medicine\u003c/a\u003e generally recommends resistance training (i.e., weightlifting) 2 or 3 days a week for best results. "},{"tagName":"p","source":"Here’s a simple 3-day plan (using the exercises above!) to help you get started: "},{"tagName":"div","attributes":{"className":"scrollTable css-1iwt4bv"},"source":"\u003ctable class=\"responsive css-1pp4cxb\"\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cstrong\u003eDay\u003c/strong\u003e\u003c/td\u003e\u003ctd\u003e\u003cstrong\u003eMuscle groups\u003c/strong\u003e\u003c/td\u003e\u003ctd\u003e\u003cstrong\u003eExercises\u003c/strong\u003e (\u003cstrong\u003e3 or 4 sets of 20 reps) \u003c/strong\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eMonday\u003c/td\u003e\u003ctd\u003eupper body (shoulders, \u003ca href=\"https://greatist.com/fitness/bodyweight-workout-for-biceps\" class=\"content-link css-q7lbnd\"\u003ebiceps\u003c/a\u003e, and back)\u003c/td\u003e\u003ctd\u003ebiceps curl\u003cbr\u003edumbbell single-arm row\u003cbr\u003edumbbell shoulder press\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eTuesday\u003c/td\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003erest or \u003ca href=\"https://greatist.com/fitness/best-cardio-workouts\" class=\"content-link css-q7lbnd\"\u003ecardio\u003c/a\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eWednesday\u003c/td\u003e\u003ctd\u003elower body (\u003ca href=\"https://greatist.com/health/leg-workouts-at-home\" class=\"content-link css-q7lbnd\"\u003elegs\u003c/a\u003e and butt)\u003c/td\u003e\u003ctd\u003edumbbell lunge\u003cbr\u003eweighted squat\u003cbr\u003eweighted calf raise \u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eThursday\u003c/td\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003erest or cardio\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eFriday\u003c/td\u003e\u003ctd\u003eupper body (\u003ca href=\"https://greatist.com/fitness/biceps-vs-triceps\" class=\"content-link css-q7lbnd\"\u003etriceps\u003c/a\u003e, shoulders, and chest)\u003c/td\u003e\u003ctd\u003eshoulder lateral raise\u003cbr\u003edumbbell chest press\u003cbr\u003etriceps extension \u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eSaturday\u003c/td\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003erest or cardio\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003eSunday\u003c/td\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003erest or cardio\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e"},{"tagName":"p","source":"Start with the lightest weights possible, gradually increasing over time. This will help you achieve hypertrophy, which, Walker explains, is “when the muscle fibers break down to their best ability, so they can repair and grow larger.” (In other words: #gains.)"},{"tagName":"p","source":"\u003cstrong\u003ePro tip:\u003c/strong\u003e Walker says that getting enough \u003ca href=\"https://greatist.com/health/how-much-protein-per-day\" class=\"content-link css-q7lbnd\"\u003eprotein\u003c/a\u003e and adequate \u003ca href=\"https://greatist.com/health/cant-sleep-advice-and-tips\" class=\"content-link css-q7lbnd\"\u003esleep\u003c/a\u003e will also aid in muscle repair and help your muscles grow to their greatest potential."}]},{"id":"safety","title":"Safety","isCollapsable":false,"header":["How to start weight training safely"],"body":[{"tagName":"p","source":"Whether you’re a newbie or a seasoned pro, it’s important to be careful when weight training. Exercising safely can help you avoid injury and ensure that you’re not burning yourself out. "},{"tagName":"p","source":"Add these safety tips to your “must follow” list: "},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eGot pain?\u003c/strong\u003e Seriously, if something \u003ca href=\"https://greatist.com/fitness/lower-back-pain-from-deadlift\" class=\"content-link css-q7lbnd\"\u003ehurts\u003c/a\u003e, stop and reevaluate. You may need to check in with a trainer about your form. If pain persists, consult a healthcare professional ASAP. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eTake it slow.\u003c/strong\u003e Do each exercise slowly to reap the full benefits (and to steer clear of injuries!). \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eUse proper form.\u003c/strong\u003e Always make sure your form is top-notch when doing any weight lifting exercise. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eHydrate, hydrate, hydrate!\u003c/strong\u003e Rest periods between sets? Perfect time for \u003ca href=\"https://greatist.com/health/reasons-to-drink-water\" class=\"content-link css-q7lbnd\"\u003ewater\u003c/a\u003e. \u003ca href=\"https://greatist.com/health/how-much-water-should-i-drink\" class=\"content-link css-q7lbnd\"\u003eStaying hydrated\u003c/a\u003e keeps your muscles and joints moving freely. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eDress the part.\u003c/strong\u003e Always wear the right gear for lifting. \u003ca href=\"https://greatist.com/move/activewear-brands-you-need-to-know#1\" class=\"content-link css-q7lbnd\"\u003eWorkout clothes\u003c/a\u003e, closed-toed shoes, and weightlifting gloves can help make your workouts safe and effective. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eBreathe… just breathe.\u003c/strong\u003e \u003ca href=\"https://greatist.com/fitness/the-lift-workout-breathing\" class=\"content-link css-q7lbnd\"\u003ePay attention to your breath\u003c/a\u003e as you move. Inhale before each lift and exhale during each lift. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eAlways give your body recovery days.\u003c/strong\u003e Skipping \u003ca href=\"https://greatist.com/discover/building-rest-into-your-exercise-life\" class=\"content-link css-q7lbnd\"\u003erecovery days\u003c/a\u003e increases your risk of injury and can affect your fitness gains. Your body needs to recover to build muscle strength and size.\u003c/li\u003e"}]},{"id":"Takeaway","isCollapsable":false,"header":["Takeaway"],"body":[{"tagName":"p","source":"Weight training is a great way to burn calories, build muscle, and boost strength. "},{"tagName":"p","source":"If you’re looking to add weightlifting to your workout routine, consider working with a trainer, setting a schedule, and investing in basic equipment (like dumbbells). To prevent injury or burnout, it’s important to start slowly, making sure you’re taking rest days and not doing too many reps or making your workout too long. "},{"tagName":"p","source":"Always be safe when lifting weights. Take your time, use proper form, and never push through pain during workouts. If something feels wrong, stop your workout and consult a professional. "}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download","link":"https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download","title":{"tagName":"span","source":"Fiataraone Singh M, et al. (2019). ACSM guidelines for strength training."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7675623/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/","title":{"tagName":"span","source":"Konrad A, et al. (2020). The acute effects of a percussive massage treatment with a Hypervolt device on plantar flexor muscles\u0026rsquo; range of motion and performance."}},{"displayLink":"ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/","link":"https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6950543/","title":{"tagName":"span","source":"Krzysztofik M, et al. (2019). Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC5401959/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401959/","title":{"tagName":"span","source":"McGlory C, et al. (2017). Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling."}},{"displayLink":"ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/","link":"https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3273886/","title":{"tagName":"span","source":"Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/27736289/","link":"https://pubmed.ncbi.nlm.nih.gov/27736289/","title":{"tagName":"span","source":"Su H, et al. (2017). Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults."}},{"title":{"tagName":"span","source":"Walker B. (2022). Personal interview."}}],"byline":{"authors":[{"id":425,"name":{"display":"Saundra Montijo ","first":"[Deactivated] Saundra","last":"Montijo"},"link":"/authors/saundra-montijo","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eSaundra Montijo is a Midwest-based writer and performer with a passion for health, wellness, and the arts. She is a regular contributor to Greatist and Psych Central, as well as various arts and nonprofit blogs. You can connect with Saundra via \u003ca href=\"https://www.linkedin.com/in/saundramontijo\"\u003eLinkedIn\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/D5A531D5-F27B-4169-BBF1-B22B418AB2D6_1_201_a-Saundra-Montijo.jpeg"}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eJennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. Her expertises are endurance sport performance, injury prevention, and return to sport post-injury.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Davis, BS\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia State University, Sacramento, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Athletic Trainer \u0026#8211; NATABOC\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Strength \u0026amp; 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Get stronger and healthier today.","keywords":"lifting weights","author":{"@type":"Person","name":"Saundra Montijo "},"lastReviewed":"2022-02-28T00:12:00Z","url":"https://greatist.com/fitness/how-to-start-lifting-weights","datePublished":"2022-02-28T00:12:00Z","dateModified":"2024-09-12T18:16:14Z","articleSection":"Fitness","correction":{"@type":"CorrectionComment","text":"The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.","datePublished":"2024-09-12"},"reviewedBy":"Jennifer Mathe, MS, CSCS, NATA-BOC","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-1296x728-header-1296x728.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-male-prepping-for-weight-training-732x549-thumb-732x549.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["Here's Why Consistency Is Your Biggest Workout Win"],"text":["What’s the point in doing a workout plan that you hate? Here’s how you can focus on sticking with the plan after you’ve made it. "],"link":"/fitness/consistency-workouts","imageAlt":"Here's Why Consistency Is Your Biggest Workout Win","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/245209-TheLift-ResilienceWorkout-Thumb-732x549-1-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Danielle Hildreth, RN, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/500x500_Danielle_Hildreth_mug.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":433,"name":{"display":"Gabrielle Kassel","first":"Gabrielle","last":"Kassel"},"userLogin":"gabriellekassel","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"https://www.instagram.com/gabriellekassel/","tiktok":""},"link":"/authors/gabrielle-kassel","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eGabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called \u003cu\u003e\u003ca class=\"PrimaryLink BaseLink\" href=\"https://podcasts.apple.com/us/podcast/bad-in-bed/id1562017802\" target=\"_blank\" rel=\"noreferrer noopener\"\u003eBad In Bed\u003c/a\u003e\u003c/u\u003e. 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She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy\u0026rsquo;s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men\u0026#39;s Fitness, Muscle \u0026amp; Fitness HERS, Pilates Style, Max Sports \u0026amp; Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. She is an avid CrossFitter with a serious love for mashed potatoes.\u003c/p\u003e\n"},"avatar":{"title":"","width":859,"height":1099,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Amy.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Is It Better to Lift Heavier Weights or Do More Reps?"],"text":["Low weight, high reps, or is it the other way around? Here’s how to avoid a fitness plateau and make serious gains."],"link":"/move/strength-training-lift-heavier-weights-or-do-more-reps","imageAlt":"Is It Better to Lift Heavier Weights or Do More Reps?","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2016/04/GRT-man-barbell-gym-exercise-weights-732x549-thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2249,"name":{"display":"Stephanie Lee","first":"","last":""},"userLogin":"stephanie-lee-7956-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"\u003cp\u003eStephanie Lee is a wandering health and fitness writer, whose motto is \u0026quot;Take life by the balls, but have a ball.\u0026quot; Read more about what she means on her blog,\u0026nbsp;\u003ca href=\"http://thefyslife.com/about/\"\u003eFY!S\u003c/a\u003e,\u0026nbsp;and her exploits about traveling and staying as healthy, fit, and sane as she can, wherever she is in the world.\u0026nbsp;\u003c/p\u003e\n"},"avatar":{"title":"","src":""}},{"id":373,"name":{"display":"Hilary I. 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Read more of her work \u003ca href=\"https://www.hilarylebow.com/\"\u003ehere\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2022/01/Hilary-Lebow-500x500-Bio.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Oh Heel No: How to Lift Weights Without Lifting Your Heels"],"text":["Going onto your tiptoes may feel like a part of lifting weight, but it can cause you harm. Here are six reasons why it happens and six fixes."],"link":"/fitness/avoiding-heel-lift","imageAlt":"Oh Heel No: How to Lift Weights Without Lifting Your Heels","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/01/275276-TheLift-Lift-Weight-Not-your-heels-Thumbnail-732x549.png","medicallyReviewedBy":{"reviewerName":"Danielle Hildreth, RN, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/500x500_Danielle_Hildreth_mug.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":433,"name":{"display":"Gabrielle Kassel","first":"Gabrielle","last":"Kassel"},"userLogin":"gabriellekassel","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"https://www.instagram.com/gabriellekassel/","tiktok":""},"link":"/authors/gabrielle-kassel","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eGabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. 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You can connect with Saundra via \u003ca href=\"https://www.linkedin.com/in/saundramontijo\"\u003eLinkedIn\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/D5A531D5-F27B-4169-BBF1-B22B418AB2D6_1_201_a-Saundra-Montijo.jpeg"}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. 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In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called \u003cu\u003e\u003ca class=\"PrimaryLink BaseLink\" href=\"https://podcasts.apple.com/us/podcast/bad-in-bed/id1562017802\" target=\"_blank\" rel=\"noreferrer noopener\"\u003eBad In Bed\u003c/a\u003e\u003c/u\u003e. 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Read more of her work \u003ca href=\"https://www.hilarylebow.com/\"\u003ehere\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2022/01/Hilary-Lebow-500x500-Bio.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Oh Heel No: How to Lift Weights Without Lifting Your Heels"],"text":["Going onto your tiptoes may feel like a part of lifting weight, but it can cause you harm. 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