Weight lifting tips for beginners

SihaSam
SihaSam Posts: 5 Member
in Fitness and Exercise

Hi everyone I just bought my first set of hand weights today, but I’m a bit worried about how many sets I should start with and if I should know any warmups? I don’t want to hurt myself but I’m very motivated to get in there

Best Answers

  • nossmf
    nossmf Posts: 14,238 Member
    Answer ✓

    @SihaSam ,first, welcome to the MFP forums!

    Second, welcome welcome WELCOME to the brotherhood/sisterhood of iron!

    There are a variety of threads which teach about weightlifting and strength training. You can find the most popular ones in the sticky thread at the top of the forum, but I recommend starting with these:

    how-to-set-up-a-weightlifting-routine

    30-tips-to-increase-strength-training-intensity

    which-lifting-program-is-the-best-for-you

    The first teaches you how to setup a basic routine (sets, reps, exercise selection, etc). The second tells you what to do when it starts to feel too easy. And the third has a large variety of ready-made programs which other members have found useful, from ones which require a fully stocked gym to others that can be done at home, even some which require no equipment at all (just you and gravity).

    One additional note is you're going to want to increase your water and protein intake when you begin strength training. A good rule of thumb is drink until your urine is mostly clear, not dark. For protein, start with a minimum of 0.7g of protein per pound of body weight (so a 100lb person would start with 70g protein per day). This is just a minimum; going above is even better, but really there's no benefit in going above about 1.4g/lb BW (that same 100lb person gets no benefit above 140g protein per day). The water helps with soreness and recovery; the protein gives your body the nutrients it needs to build muscle.

    Again, welcome! Please ask away any questions you may have, we'll be glad to answer.

  • simpletreefit
    simpletreefit Posts: 8 Member
    Answer ✓

    Here are a few helpful guidelines:

    Start each weightlifting session with a warm-up, consisting of 5–10 minutes of light cardio (such as walking, jumping jacks…) followed by dynamic stretches, including arm circles, shoulder rolls, and leg swings. This helps prepare the muscles and reduces the risk of injury.

    Learn proper form before increasing weight. Use mirrors, online videos from certified trainers, or beginner strength training apps to check technique. Proper form matters more than lifting heavy weights.

    Begin with 1–2 sets of 8–12 reps per exercise using light weights. Focus on full-body workouts 2–3 times per week, including exercises for legs, back, chest, arms, and core.

    To build a workout program, look for beginner strength plans on trusted fitness websites, fitness apps, or YouTube channels run by certified trainers. Choose a plan that aligns with your goals and fits your schedule. Give it a few weeks of dedication before considering any changes.

    Rest for 1–2 days between workouts to allow your muscles to recover. Track progress and increase weight gradually as strength improves.

    Training is such a wonderful experience! It takes time to see progress, but I promise it's absolutely worth it. I made plenty of mistakes at first, and here I am, still on my training journey after 6 years! Training has become an essential part of my life, and whenever I skip it, I feel off. If you're looking for advice, I would definitely recommend focusing on your form, but even more importantly, listening to your body because we're all unique.

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