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Weight Training Tips for Beginners

Updated on August 24, 2023
Kenna McHugh profile image

Kenna works with doctors and natural healthcare professionals. Her experience as a fitness instructor helps her share positive health tips.

Weight training is essential to getting and keeping the body in shape.
Weight training is essential to getting and keeping the body in shape. | Source

How Weight Training Changes Your Body

You want to get in shape with weights and don't know where or how to begin. In the first place, realize that you need to start a beginner's weight training program. You don't want to overdo it. Once you realize you are a beginner, you are on the right track to getting in shape and staying in shape. The correct way to begin a fitness plan is more than half the battle. Of course, the other parts are sticking with it and seeing positive results.

Gain Your Confidence

Starting your beginner's weight training program, you will learn to perform the movements on the weight machines. That means hooking up with a fitness consultant. It's important to ask a lot of questions – never think you are asking too many questions.

If you haven't used free weights or weight machines ever, then approaching them can be intimidating. With my clients, the majority gain their confidence after two or three solid workouts with free weights or machines. You will begin to develop your confidence within that timeframe.

Fitness for Beginners

The point to follow for success is to make sure you utilize your time with your fitness consultant. The trainer assigns your exercises for every part of the body. You get correctly fitted to the weight machines, and the free weights are light enough so you can manage them.

When Lifting Weights

Each body part involves your legs (front and back) and calves. Then, your glutes, upper and lower back, shoulders, and arms. Gyms have machines for the whole body and free weights to isolate specific areas like the arms, which I explain later in the article. It would help if you learned to use each machine for each body part. That is all that you do – no more.

It is good to know that there is a relationship between a weight training program and cardio equipment. Ask your fitness consultant to help you with the cardio equipment. Find out about taking advantage of a treadmill, bicycle, or elliptical machine.

Women benefit from weightlifting.
Women benefit from weightlifting.

Why Weight Training is Important

As you embark on your beginner’s weight training program, you might feel that you are not getting results. But, you need to realize that you are stressing your body, and the results will come.

Even if you feel you are not working out hard enough, you are working in a suitable capacity. The first workout with weight machines feels too easy for beginners. After the due course, the program will begin to feel harder – more than you might think. So, do the machines and free weights for each body part and call it a workout. You don’t want to overdo it on the first day.

You don’t want to injure your body, but you want to get in shape and be healthier. If you have that point of view, then your workout will be in your favor. You need to train your mind and your body in the routine of working out. Each movement on the machine and lift of the free weight needs to be deliberate and practiced with total concentration on your part. The body is a beautiful creation and responds positively to a proper workout. But, the key to safety and success is to follow the rules and don’t cheat yourself.

How Weight Training Changes Your Body

Follow the advice, which helps you in many ways. However, you do need to listen to your trainer at the gym. The first routine the trainer gives you needs to be done consistently, three times a week, for three weeks.

Once the third week arrives, you increase your weight on the machines, but the free weights remain the same, so you perform up to three repetitions on each for three days.

When you reach the fourth week, you need to evaluate your progress. If you like what you see and feel great, then continue with the machines. If you are not happy with your progress, you need to visit the trainer and find out if you are doing the routine correctly and start from there.

Getting in shape doesn’t happen overnight. You are starting a beginner’s weight training program. It would be best if you established a strong foundation for your future as a fitness enthusiast. The fact that you want to get in shape is fantastic. You need to pace yourself without demanding too much from your body.

Focus is critical when weight training.
Focus is critical when weight training.


Keeping your arms in shape and well-defined is a goal worth achieving. The process starts with these simple exercises and a dedication to performing them at least three times a week.


The muscles at the back of your upper arm are known as the triceps. It’s a pretty nifty muscle that stretches the lower arm outward while it contracts. The triceps work with the biceps, controlling almost every arm movement.

To tone triceps, arm extensions effectively work the muscles, eliminating the soft jingles. You either sit or stand and hold a dumbbell with your hands facing back behind the head. It would help if you kept the elbows bent at a 90-degree angle. Extend your arms up while contracting the triceps and lower the dumbbell back down.

You can even try using a band or tube by hooking it up to a chair behind you and perform the same exercise – contract and lower.

Biceps Workout

The biceps muscle is on the opposite side of the triceps muscle. The biceps lift up and down when the arm contracts. The biceps help the palm of your hand the opportunity to rotate upward.

Doing bicep curls works the muscles as long as you use proper form. A full range of motion is essential when exercising your biceps with curls. Start by standing relaxed with weights comfortably in your hands, palms out, and elbows slightly bent to perform the exercise. Lift the weights toward the shoulders, not touching the shoulders. The joints need to be steady as you feel the full range of motion in the muscles. Then, slowly lower the weights back down. Do at least 12 repetitions.


The two muscle groups in the forearm are called flexor muscles. They control the forearm. Flexor muscles cause virtually every movement of the wrist and hand.

A manageable but not easy forearm exercise works these muscles. Forearm curls begin by starting in a sitting position. Pick up a dumbbell and hold it in your fist. Slowly allow the roll of the dumbbell's bar to the end of your fingers. Then, roll the bar back up to the palms. Do 10 to 12 repetitions for the best results.

How is Your Workout

Do you start a weight training program and then give up?

See results
Having a personal trainer helps you meet your workout goals.
Having a personal trainer helps you meet your workout goals.

Weights Don't Lift Themselves

Now that you are on the right track to getting in shape and staying in shape, you must stick with the program. After three months, you can change it up and try some new weight training moves. But, the key to success is sticking with your workouts because weights don't lift themselves.

© 2011 Kenna McHugh


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