Women and men exercising with kettlebells in gym. Group of young weight training

Weight Training: A Beginner\’s Guide

Is it ever too late to teach an old dog new tricks? Even if you’re not yet plugging in hearing aids, it can be intimidating to take on a new exercise program – and weight training is one of the hardest for beginners to grasp! Why does it come across as so difficult? While bodybuilders may promote an intense lifestyle related to weight training, it isn’t the ultimate goal of weight training for most people. Weight training increases your muscle tone (allowing you to burn more calories while at rest), speeds up your metabolism, and tones you in ways other exercise programs don’t. Beginners need not shy away from the great benefits weight training can offer, as we’ve got the guide for how to tackle those barbells!

The Basics

Weight training has been around since the cavemen, where they’d inscribe their name into the biggest rock they could lift. While it’s grown a huge amount since then with the advent of health clubs and fitness gyms, the basic principle is still the same. By using your muscles to lift increasing amounts of weights, you can grow those muscles and inevitably become stronger. Nowadays, weight training has been worked down to a science which bases results off of sets, reps, and weight. Reps are the number of times you lift (or push, if you’re doing something such as leg presses), and you typically do 5 – 15 of them per set. Sets vary depending on what type of growth you’re after, but the generally agreed upon rule is higher weights, fewer sets. Lower weights, more sets. The weight factors into both the reps and sets and you want to make sure you’re keeping your weight at something manageable for your fitness level no matter whether you’re going for more sets or only a few. Never strain yourself to the point of failure! If you can’t lift it, lower the weight.


Before you launch into the gym, remember there’s etiquette involved. Bring a towel or use the gym’s paper ones to wipe down any machinery or tools you use during your time there. No one wants someone else’s sweat running down their hands when they’re trying to lift. Stay hydrated always, and don’t skip meals before or after working out. Weight training requires plenty of fuel, so keeping a good diet is essential. If you’re ever questioning your meals and what they’re doing for you, don’t be afraid to contact an expert and set up a prescription plan to stay on track.

Start Slow

It’s a good idea to start with alternating muscle groups if you’re a weight training beginner. You don’t want to be crawling into work the next day! Any exercise should begin and end with proper stretching or a warm up (such as running). Once you’ve got that knocked out, start your routine with doing just an arms workout, and then do only legs the next day or two. You can slowly put your workouts together once you’ve built up a good routine, but don’t overwhelm your body at the start. Having a personal trainer or a weight loss expert available to help you out, either by teaching you proper form or by providing after-care in the form of delicious recovery protein shakes can be essential in the first few weeks. Don’t overwork yourself, and make sure to allow for rest days every now and then to allow your muscles to heal.

Be Patient

What works for one person may not work for another. Don’t feel like you have to rush through a finish line in your quest for muscular growth, as it may take time to settle into a routine which suits your lifestyle. Take your time, and visit our blog at https://advancedmedicallv.com/blog/ more advice on exercise practices and dieting tips.

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