Weight Training For Beginners

Don’t Feel Helpless

For many people who are toying with the idea of starting to workout in a gym, it can seem intimidating or even scary. Especially for people who have never set foot in a gym, many newbies have a tendency to be apprehensive to lifting that first weight. Fear of the unknown is a totally normal and a common feeling to exude prior to starting to workout. The truth is that everyone has to start somewhere. Even that big guy you see at the gym who is built like a MAC truck had to lift his first weight at some point.

Regardless of where and when you decide to take the plunge it’s important to realize that weight training takes time and is a gradual process. You can’t expect to get your dream body after your first day, week or even month lifting weights. Prior to lifting your first weight, you should:

  • Select a gym
  • Familiarize yourself with weights
  • Develop body goals
  • Select workout plan

Weight training should not be intimidating or scary, even for the first-time gym goer. Having a positive and optimistic mindset going into lifting weights can really help ease any nerves or apprehension. Upon stepping into a gym you will likely see an eclectic mix of people and you’ll easily be able to spot the guys and gals who have been lifting weights for some time. It’s important to not compare yourself to anyone in the gym. Remember, you are working out for you and you alone. Comparing yourself to others will only cause you to get discouraged or down.

The fact that you are reading this article right now shows that you are interested and committed to improving your body. Let’s dive into some key beginner weight lifting exercises that will help with your first trip to the gym.

Chest & Triceps

Working out the chest triceps are two good body parts to start with. The chest and triceps go well together to work out on the same day. The reason for this is that both parts are connected when training. As you are training the chest, your triceps are getting warmed up because they play a key role in chest workouts. Starting with the chest, the incline dumbbell press is a good place to commence your workout. This exercise is typically done on a flat bench with a barbell. When done this way, it is a great mass builder and allows you to work with some really heavy weights. For beginners, 3 sets of 10 – 15 reps are recommended.

Moving on to triceps, cable press-downs are successful in working out the triceps muscles. Using as close a grip as one wants, one should never stand more than two feet away from the weight stack. Leverage is important in this exercise, so it’s important to take a shoulder-width stance and bend your knees. One should lean forward a little bit and keep abs tight. The exercise should be done in a 90-degree range of motion. Forearms should be parallel to the ground at the top of the movement. For beginners, 3 sets of 10 – 15 reps should be carried out.


When someone asks to see or feel your muscle, the bicep is what one reaches to touch. Working out the biceps will not only make you stronger, but will make you look buffer. A good way to workout this muscle is through a straight barbell curl. This is achieved by standing straight with your feet about shoulder width apart while holding the barbell with palms facing up. Hands should also be about shoulder width apart or slightly closer together. With knees slightly bent, and torso tight you should bring the bar up towards your chest. You must not touch your chest with the bar, but keep a continuous tension in your biceps. You should stop about six inches from your chest. Beginners to the bicep exercise should do 3 sets of 10 – 15 reps.

Go Workout!

In this article, we’ve touched upon the basic weight lifting exercises, which should be enough to get any beginner started. As you continue to workout at the gym and get more familiar with the weights and machines, you will start to not only increase your weight level and reps, but you will also discover new routines. Lifting weights is addicting and as you start to see progress you’ll be hooked!



Hi, I'm Zayn. I am a personal trainer and blogger living in Miami, Florida. Welcome to my blog! Zaynez follows my life and my interests in sports, fitness and healthy living.

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