If you're looking to get toned, build muscle, and challenge your body to something new, there's no question that weight training is the exercise you've been looking for. But, with a limitless number of movements, an arsenal of strength training equipment, and the eyes of more experienced lifters at the gym, getting into the sport can seem complicated and intimidating. 

It doesn’t need to be.  

The ‘gym-timidation’ stigma 

Whether you've already attempted to go to the gym or you've spoken to some friends that have been before, you may have seen or heard some things that make you feel a bit intimidated about trying it again. 

From stories of burley lifters swinging weights around, the worries that regular gym-goers chuckle at newcomers, or arriving only to spend twenty minutes on the treadmill because the sheer amount of choice and strange equipment confuses you — being a beginner in the gym can come with a stigma.  

But don't let gym-timidation discourage you from enjoying the sport and keeping your body fit, strong, and healthy.  

Instead, find a gym where you feel comfortable - whether it's one close to home or out in your garage – research exercises that you can do with the equipment you have access to, and then - like any sport - try to have fun. 

Getting ready to lift weights 

If you're new to weight training or you're not already active in other forms of sport, it's essential to make sure your body is ready before you start loading it with additional weights.  

That's where bodyweight training comes in.  

Spend some time practicing a variety of compound exercises (exercises that work more than one muscle group at a time) like press-ups, pull-ups, squats, and burpees at home. When you can do five of each, you'll be ready to begin.  

Always warm up 

If you're just about to lift weights, especially for the first time, there's nothing more important than mobilising your joints and properly warming-up your muscles. 

Skip this stage, and there are a whole number of injuries that you could experience, from simple sprains to long-term impingements. But don't panic, warming up is super easy, and only adds ten minutes to your workout. 

• Start by incorporating five - ten minutes of steady cardio. It can be on a bike, treadmill, a rowing machine, or even just jogging on the spot. The idea here is to improve your circulation. 

• Perform five minutes of dynamic stretches. Ideally, focus on stretching muscles that you'll be working during your session. So if you're training legs with squats, you'll want to do some front-to-back and side-to-side leg swings, some glute squeezes, and even some arm crossovers to protect your rotator cuffs. 

Have a plan 

It’s important to know two things before entering the gym — what’s your next goal, and how you’re going to get there.  

Set goals

Always try to set your goals in achievable increments, rather than focusing too much on the ultimate result. Whether you're looking to do a full-body recomposition or build strength, weight training is all about time.  

If you set an ambitious goal in a small window of time, you might be disappointed when you get there, and that bad energy will not help you to improve further. Instead, small wins keep you positive and allow you to adapt your goal as your body changes.  

Find a routine or a program that suits you

Having a routine or program will help you in more ways than one. It'll get you into the groove of consistent training by providing you with a set weekly plan, it'll give you a way to track your progress, and it'll help you to be more efficient with your training time.  

You'll find a whole range of routines available online. These could follow the body part "bro" split, upper/lower, push/pull, or full-body routines. While it's crucial to find a plan that suits you, an upper/lower or push/pull split that hits each muscle twice a week will likely help you see the most results.  

Try not to overwork your body, though. If you're training five times a week, an hour each day is plenty. Remember, over-training is counterproductive. Can 5kg dumbbells build muscle? They can. 

The mind-muscle connection 

Whatever your goal, an excellent mind-muscle connection is going to be your ultimate tool to get there. Research has shown that trainers experience increased muscle activation when they use "internal cueing" (like squeezing your glutes as hard as possible to get the barbell to move in a hip thrust) as opposed to "external cueing" (such as only moving the barbell upwards).  

To help create a better mind-muscle connection, focus on the contraction of the specific muscles you're working on during each exercise, and try to eliminate as many other muscle tissues as possible during that movement.  

Invest in some equipment 

If you're continuing to workout from home because you prefer the atmosphere, it's more convenient, or you feel more comfortable, begin to invest in some home fitness equipment.  

Dumbbells are a great place to start, offering a wide variety of weights and versatility. Or, a Barbell and powerlifting rack is ideal for more experienced lifters, and while they have a higher initial cost, you might find a fully equipped lifting setup could cost less than a year's gym membership. 

Keep an eye on the pros 

With social media and video platforms like YouTube, it's easier than ever to get advice and take inspiration from some of the industries best fitness experts. You can find some of their walkthroughs on our YouTube channel.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Exercise Type > Strength