Strength Training Tips for Someone Just Getting Started

Strength Training Tips for Someone Just Getting Started

Jul 19, 2024 mindpump

We’ve all experienced being new. My first day of kindergarten, I panicked and told my classmates I was from St. Louis – a city I had never gone to in a state I had never heard of. Being in unfamiliar environments is stressful. Admittedly, it probably shouldn’t result in lying about your birth place, but it certainly can influence you to make mistakes and think incorrectly.

If you’re new to the gym, you might experience a similar anxiety. Which exercises work best? What weight should I use? Why is that TikToker ripping his shirt off in the middle of the weightroom? To help make your venture into fitness as seamless and productive as possible, here are a few tips for someone new to lifting.

Take it Slow

When you’re just starting, the stimulus is so new and strong that you can achieve crazy results with very little effort. This is a once in a lifetime deal. It’s like being offered guac for no extra charge. Take it! By keeping your volume low, you also keep fatigue low, which leads to better form, adherence, and overall stress management.

For most people, 6-10 weekly sets of each major body part will be sufficient in the early stages of training. Spread this volume across three sessions. For example, if you’re planning to hit chest, legs, and back for 9 sets a week, you can do 3 sets of each on Monday, Wednesday, and Friday. This approach also helps keep soreness down, which can be a major limiting factor for beginners.

Technique is King

Proper technique is crucial for maximizing gains and preventing injuries. Focus on performing each movement with a slow negative (eccentric phase), a slight pause in the stretched position, and an athletic but controlled concentric (lifting phase). This controlled approach ensures that you’re engaging the muscles correctly and building a solid foundation for future progress.

Keep it Simple

The gym is filled with endless options. But variety isn’t necessary when you’re first getting started. Instead, find a few fundamental movements that feel good on your body and continue to get better at them. Start by choosing one squat, hinge, pull, and push pattern.

Take Advantage of Newbie Gains

When you’ve been lifting for 10 years, you need to strategically bulk to gain muscle and then cut to reveal it. However, as a beginner, the lifting stimulus is so intense and novel that you’ll build muscle almost no matter what. This period is a unique opportunity to ease into good habits without the stress of needing to be perfect.

Eat at a comfortable maintenance level and focus on getting enough protein. Enjoy the simultaneous fat loss and muscle gain. By not bulking, you’ll be able to see your results in the mirror, which can boost adherence, excitement, and confidence. By not cutting, you’ll maintain good energy levels and won’t feel restricted with your eating. Continue with this balanced approach for about a year before venturing into more advanced strategies like bulking and cutting.

Fall in Love with the Process

Understand that weightlifting is a methodical process. Don’t worry about the weight others are using or get emotionally connected to the weight you’re lifting. Focus on making progress, staying in your lane, and slowly chipping away at your goals.

Unfollow fitness influencers who might overwhelm you with new strategies or opinions. Instead, subscribe to a few trusted YouTube channels or fitness experts to keep your information streamlined and reliable. There will be plenty of time to explore the depths of the fitness world online later. For now, stick to the fundamentals, stay focused on your journey, and grow.

Conclusion

Starting a new adventure can be intimidating, especially in fitness when there is so much information being thrown at you from every direction. But it doesn’t have to be that difficult. By taking it slow, focusing on technique, leveraging newbie gains, and committing to the process, you’ll set a strong foundation for long-term success. Remember, consistency and patience are key. Stick to these tips, and you’ll be well on your way to achieving your fitness goals.