A Beginners Guide to Lifting Weights

Starting a weight training routine can be intimidating, but it doesn’t have to be! Strength training is an excellent way to build muscle and improve overall fitness. If you’re new to lifting weights, this beginner’s guide will help you feel confident and ready to start your journey.

Understanding the Benefits of Weigh Training

A common misconception is that lifting weights is solely about building muscle, but there are many additional health benefits. Weightlifting improves posture, strengthens bones and joints, and boosts metabolism. In conjunction with cardiovascular fitness, it is recommended to train with weights at least twice per week for all major muscle groups. The gym is the perfect place to support this routine.

Getting Started

Starting weightlifting, or any exercise routine, can feel overwhelming. However, once you familiarise yourself with the gym environment and establish a routine, you’ll feel more comfortable.

Step 1 Make the Most of Free Introductions: To help you get started, book onto a Horizon gym programme, where you will be introduced to the equipment based on your goals, fitness level, and familiarity with the gym. Alternatively, you can book a Personal Trainer (PT) introduction to experience a taster session and decide if you’d like ongoing PT support.

Step 2 Explore the Weights Area: If you choose to start without a guided gym programme or have completed your introduction, you should now be familiar with the weights area. At Horizon, we offer:

Resistance machines- ideal for beginners as they guide movements and reduce injury risk.

Plate loaded machines- provide more flexibility while still offering support.

Free weights- include dumbbells, barbells, and kettlebells for more dynamic training.

Step 3 Start with Basic Movements: Before increasing weights, it is essential to focus on proper form and technique to prevent injuries and maximise results. Some ideas of movements you can start with include:

• Squats
• Deadlifts
• Bench press
• Shoulder press
• Rows

Depending on the muscle groups you are hoping to target and your gym goals, you may be familiar with these exercises. If not, make the most of our gym introduction, or just speak to one of our Gym Instructors and they will be happy to help and take you through some movements. It’s best to start with little to no weight to ensure correct form before gradually increasing resistance.

Step 4 Create a Workout Plan: If you’ve worked with a Gym Instructor, you may already have a plan. If not, creating one will help maintain consistency. Attending the gym 2-3 times a week is a great place to start. Identify the muscle groups you want to target based on your goals and incorporate a variety of weighted exercises. Gradually increase weights as you gain strength.

Muscle growth occurs during rest, so recovery is just as important as training. Make sure to get 7-9 hours sleep per night, stay hydrated, include rest days, and eat enough food incorporating a balance of food groups.

Step 5 Listen to your Body and Track Progress: Monitor your progress by keeping track of the weights you lift and the number of repetitions performed. Gradually increasing either weight or repetitions will build strength and muscle over time. Seeing tangible progress is a great motivator! Also, pay attention to how you feel to ensure you’re not overexerting yourself and allowing adequate time for recovery.

Come to us for Support

If you have any questions or need assistance, don’t hesitate to speak with our friendly gym team. If you ever wonder, “Am I doing this right?”, know that you’re not alone, we’re here to help, along with our supportive gym community.

If you’re looking for additional guidance, consider working with one of our Personal Trainers. They can tailor a fitness plan to your individual goals. If you prefer a group setting, join one of our exercise classes. We offer Les Mills BodyPump, which incorporates light weights, or gym floor circuits, which include weighted exercises. In these classes, an instructor will ensure proper form and guide you through the movements.

Start your weightlifting journey with confidence, and remember that everyone begins somewhere!