Want to start weightlifting?
Here’s how to get going
Weightlifting is one of the best things we can do for our body; there are benefits to it at nearly any age! It can be suited to anyone’s needs and it’s a great fitness multi-tasker too, offering significant benefits for mental and physical wellbeing.
Whether you’re already physically active or you’re looking to start your fitness journey, this blog will provide you with the confidence to get lifting.
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What are the main benefits?
Weightlifting can:
- Help you gain lean muscle mass
- Boost your metabolism
- Strengthen bones and joints
- Improve mobility
- Aid cardiovascular health
- Enhance your ability to perform everyday tasks, such as lifting the food shopping or climbing stairs (functional fitness)
How to get started
One key to success when it comes to weightlifting is learning proper technique and form. Both are equally as important for getting the most out of the exercises you’re doing and avoiding injury.
You can do this by booking an induction with one of the fitness team or a one-to-one support session at your local centre. These will help familiarise you with the gym and help us get to know how we can support your goals.
Many of our centres also offer a range of personal trainers who are all qualified and have different specialisms - look out for their profiles on the Profile Boards in our gyms! Feel free to speak to them or a member of our team on the gym floor to get you on your way.
Getting involved in group workout classes is another great way to try out weightlifting. BODYPUMP, one of our Les Mills classes, uses barbells and weights alongside upbeat music to help you work major muscles and build strength, all while having fun.
Choosing your equipment
To do a good job you need the right tools! Dumbbells are a versatile option and can help with a variety of different exercises. A bonus is that they can also be used at home or in the gym. Resistance bands are great for versatility too, as most can fit into your gym bag allowing you take them anywhere to do exercises like rows, curls, and leg extensions.
Barbells and weight plates are a good choice for squats and deadlifts. Bear in mind that using too much weight on a barbell can be dangerous and affect your form, so if you’re unsure of the weight you should be using, ask a member of our fitness team in your local gym for some guidance.
Bodyweight exercises also deserve a place in your routine. Not only are they convenient, but you can do them anytime, anywhere. Some effective bodyweight exercise examples include push-ups, squats, and lunges.
Your first routine
It’s best to go back to basics when it comes to starting a weightlifting routine. We recommend aiming for 2-3 sessions per week and including compound exercises like squats, deadlifts, bench presses, and rows into your workout. Start with 2-3 sets of 8-12 reps for each exercise and make sure you allow 1-2 minutes of rest between sets.
Your routine should work all major muscle groups and be balanced too. Depending on which gym of ours you’re using, you’ll be able to find out if you have any muscle imbalances by asking a member of the fitness team or using our interactive EGYM equipment.
Once you get stuck into your weightlifting routine, you’ll be able to increase your weight and repetitions as you get stronger - this is called progressive overload. Remember to pay attention to any discomfort or pain while you’re working out as ignoring both can lead to injuries and burnout.
Lastly, don’t overlook the importance of rest and recovery, it’s not just something that elite athletes should prioritise! Yoga, swimming, and light walking are good examples of active recovery, while adding some mobility and stretching to the beginning and end of your workouts can help to slow things down.
Ready? We’re weighting for you…