Getting Started with Weight Training

In a couple of previous posts, I talked about why you shouldn't be afraid to give the weights a try.  Now, I'd like to help you get started.

If you’ve never done any kind of resistance training before, I strongly encourage you to start out using the weight stack machines.  Most gyms have a separate area dedicated to these.  These machines have some excellent advantages for the beginner:

• They’re less popular with the meatheads, in case you’re nervous about working out around them.  Just be aware that we meatheads will sometimes come into this area.  Just ignore us and you’ll be fine.  Most of us are nice meatheads.
• They are usually furnished with some kind of sign that explains that machine’s purpose and how to use it.  I can’t promise the signs will make perfect sense, but usually they help.
• If you use these machines properly, they will help you learn correct movement patterns so that when you later pick up a free weight, your muscles will have a pretty good idea of what they’re supposed to do.
• They are often organized by what muscle group each machine is intended to train (the machines for biceps are all together, etc.)  This can be helpful when you’re planning out your exercise program.

If you only have access to free weights, or you already have some resistance training under your belt, and feel ready to give the free weights a try, here are some suggestions to get you started:

• You don’t have to spend your whole workout with free weights.  If all you want to do is one exercise in there, that’s totally cool.  In the coming months, try gradually switching more of your exercises to free weight exercises.  But don’t say a permanent farewell to those weight stack machines.  Seasoned lifters still find those machines useful for certain situations, and you should too.
• Do some research.  Choose an exercise based on what muscle group you want to train and look up the proper form.  My favorite source is bodybuilding.com/exercises.  You can see videos of both men and women performing the exercises, along with detailed explanations.  There are lots of exercises you can be successful at, but if you’re feeling overwhelmed, here are some that I think would be good for first-timers:

1. For shoulders, dumbbell lateral raises
2. For biceps, hammer curls or e-z bar curls
3. For triceps, cable push-downs or triceps kickbacks
4. For chest, dumbbell chest presses on a flat bench
5. For upper back, lat pulldowns or chest supported row
6. For legs, goblet squats

• ALWAYS start with a very light weight or an empty bar when you’re trying an exercise for the first time.  Experienced lifters will understand what you’re doing and won’t judge.  
• If you’re doing an exercise you have done before, it’s still a good idea to warm up with very light weight.  This reminds your muscles about the correct movement patterns, warms you up, and lubricates your joints so they don’t complain so much.  As a forty-something lifter, cranky joints are starting to become a big issue for me.
• While you’re resting between sets, surreptitiously watch some of the lifters who look like they’re experienced and not stupid.  You could get some ideas for more exercises to try, see excellent form in action, and maybe get an extra bump to your motivation.  Just keep in mind that stupid lifters often do stupid stuff and somehow survive.  If someone’s doing something that makes you go “hmmm”, they might just be stupid.  Those aren’t the ones to copy.

So really, get in the weight room!  There really are nice people in there, and it might be the best thing you’ve ever done in your life.

If you'd like more guidance, here's a sample weight training program that goes into more detail.

You’ll never know if you don’t give it a shot!
The Friendly Lifter