Beginner’s Guide to Weight Training in 2024

Are you a beginner looking to transform your body and build strength?

Weight training can be a game-changer. Not only does it help build muscle. But it also boosts stamina and improves overall well-being.

But where do you begin, and how do you start?

Don't worry. This beginner’s guide to weight lifting by Trojan Fitness has everything you need to kickstart your fitness journey in 2024.

The key to success lies in following a comprehensive weight training routine that targets multiple muscle groups. Once you have a solid weight training program in place, you'll quickly notice improvements in your strength, stamina, and overall health.

Moreover, at Trojan Fitness, we are here to help beginners find high-quality fitness equipment at affordable prices. Our extensive range includes dumbbells, barbells, benches, squat racks, and much more to support weight training for every fitness level.

Excited to begin your journey? Let’s jump right in.

What is Weight Training?

“Weight Training is a form of physical exercise where you use weights to improve strength, muscle mass, and endurance.”

It involves doing exercises that target specific muscle groups. This helps building strength and defining muscles. It is suitable for people of all fitness levels. From beginners to advanced athletes.

Why You Should Add Weight Training to Your Fitness Routine | Top 13 Benefits

Wondering ‘why you should start weight lifting?’. Here are some amazing benefits of weight training that can just convince you to give it a try:

1. Builds Muscle and Strength

When you lift weights, you’re not just sculpting your body. You’re making everyday tasks so much easier. Over time, you’ll notice that activities you once found challenging become a breeze.

2. Boosts Metabolism

Lifting weights helps you burn more calories even when you’re resting. This means that as you build muscle, your body becomes a more efficient calorie-burning machine. Who wouldn’t want that?

3. Supports Fat Loss

With a balanced diet, strength training can help you shed those extra pounds. This helps improve your body composition.

4. Improves Bone Density

Weight training helps increase bone density. This can lower the risk of osteoporosis down the line. Stronger bones mean fewer worries about fractures and injuries.

5. Enhances Mental Health

We can’t overlook the mental health benefits of weight lifting. When you work out, your body releases endorphins, often called the ‘feel-good’ hormones. This leads to less feelings of anxiety and depression. Thus, leaving you feeling more positive and energised.

6. Lowers Cholesterol

Regular strength training has a positive impact on your cholesterol levels. Lower cholesterol means better heart health. This is something we all want to maintain as we age.

7. Reduces Stress and Improves Mood

Many studies show that strength training can reduce symptoms of depression and anxiety. It’s like therapy with weights.

8. Increases Muscle Mass

As you lift weights, you’ll notice an increase in muscle mass. This isn’t just about looks. Having more muscle can level up your overall physical performance and make daily tasks much easier.

9. Improves Body Composition

A study showed that people who lifted weights four times a week for 18 months lost more fat compared to those who only focused on cardio. It’s clear that strength training is a powerful tool in your fitness store.

10. Polishes Posture

Say goodbye to slouching. Weight training strengthens your core and back muscles. This gets you a better posture. This not only helps you look more confident but also reduces the risk of back pain and injuries.

11. Improves Sleep

Many people find that regular weight training helps them sleep better. The blend of physical exertion and the release of endorphins can lead to deeper, more restful sleep.

12. Helps You Live Longer

Research suggests that people who engage in resistance training may have a lower risk of premature death. It’s a great reason to lift those weights. After all, who doesn’t want to enjoy a longer, healthier life?

13. Improves Cardiovascular Health

Finally, combining weight training with aerobic exercise is shown to be more effective for heart health than doing cardio alone.

Explore more about: Lose Weight & Gain Muscles at the Same Time with Strength Training

How Much Weight Is Best?

When it comes to choosing the right weight for your workouts. It really depends on your goals. Remember that:

Pick a weight that challenges you but still allows you to maintain good form.

You should be pushing yourself to the limit by the time you reach your last repetition, feeling like you couldn't possibly do one more.

For example;

If you're aiming for just 6 repetitions. You’ll likely need to use a heavier weight compared to when you’re doing 12 repetitions. Even though you’re performing the same exercise. Your body can handle different weights based on how many times you plan to lift.

Note that, it’s important to prioritise safety while working out. Never choose a weight that causes you pain. It's far better to start with a lighter weight and gradually increase it as your body adapts to strength training.

How to Start Strength Training? | Weight Lifting Program

Starting a weight training routine needs careful planning. Here's a step-by-step guide to ensure you have a solid foundation:

• Set Clear Goals

Before you begin, determine what you want to achieve. Are you focusing on building strength, increasing muscle mass, or losing weight? Your goals will shape your weight training workouts.

• Choose Your Equipment Wisely

Select the right equipment according to your goal. Trojan Fitness is here to make it easy for you. We offer everything you need to set up a home gym.

Explore our fitness equipment now.

• Learn Proper Technique

One of the most important aspects of weight training is learning the proper technique for each exercise. This helps you prevent injuries and ensures you’re targeting the right muscles.

• Follow a Structured Routine

A balanced weight training program should include a mix of exercises targeting different muscle groups. Aim to work out 3-4 times per week. This will give your muscles time to recover between sessions.

• Start Slow and Progress Gradually

For beginners, it’s important to start with light weights and gradually increase the intensity. Focus on perfecting your form before lifting heavier weights.

• Rest and Recover

Muscles grow during rest, not while you're exercising. Ensure you give your body enough time to recover between workouts.

Learn more about: How to Bench Press with Proper Form?

Weight Training Workouts for Beginners

Starting a weight training routine is exciting. Aim for 12 reps of each exercise. Adjust based on the weight you choose and your current strength. It’s good to aim for 3 to 5 sets before moving to the next exercise.

Remember to take short breaks between sets – around 1 to 3 minutes. Choose a weight that challenges you. If the last rep feels really tough, you’re doing it right.

Here's a beginner-friendly workout plan you can do with just two half-hour sessions each week.

Workout Plan

• First Four Weeks: Start with one set of 8 to 12 reps. Choose a weight that makes the last 2 or 3 reps quite challenging.
• Next Four Weeks: Increase to 12 to 15 reps.
• After That: Once 15 reps become easy, either add a second set (keeping the same number of reps) or try using a heavier weight.

Remember to breathe deeply throughout your workout. Exhale during the lifting part of each exercise!

Now, move towards best exercise to start your fitness routine.

11 Best Workouts and Exercises for Beginners

1. Bicep Curls

Targeted Area – Muscles from front of the arms (Biceps)

How to Do It:

• Sit or stand with a dumbbell in each hand, elbows at your sides, palms facing up.
• Curl the dumbbells toward your shoulders by bending your elbows while keeping them stationary.
• Lower the dumbbells back to the starting position.

2. Dumbbell Chest Fly

Targeted Area – Chest

How to Do It:

• Lie on your back with support under your head and upper back.
• Hold a dumbbell in each hand, arms straight up and palms facing each other.
• Inhale and slowly lower your arms out to the side, keeping your elbows slightly bent.
• Lower until your elbows are just below your shoulders, then pause. Exhale and bring your arms back to the starting position.

3. Dumbbell Overhead Triceps Extension

Targeted Area – Triceps

How to Do It:

• Stand with your feet shoulder-width apart.
• Hold a dumbbell with both hands, arms extended overhead.
• Without moving your elbows, lower the dumbbell behind your neck, pause, and lift it back to the starting position.
• Repeat with the other hand.

4. Dumbbell Shoulder Press

Targeted Area – Shoulders

How to Do It:

• Sit on a chair with back support and feet flat on the floor.
• Hold a dumbbell in each hand, arms bent so weights rest lightly on your shoulders, palms facing forward.
• Push the weights up until your arms are straight, then slowly lower them back down.

5. Single-Leg Squat

Targeted Area – Buttocks, Quadriceps, and Calves

How to Do It:

• Stand with feet shoulder-width apart and arms out to the side at shoulder height.
• Lift your right leg in front of you and squat down until you feel balanced. If needed, hold onto a wall for support.
• Push through your leg and glutes to stand back up.
• Switch legs and repeat.

6. Kettlebell Goblet Squat

Targeted Area – Legs and Glutes

How to Do It:

• Stand with feet slightly wider than hip-width apart.
• Hold a kettlebell by the horn under your chin, keeping your arms close to your chest with elbows down.
• Lower your body by bending your hips and knees for three seconds.
• Pause for two seconds at the bottom, then push through your heels to return to standing over about three seconds.

7. Kettlebell Deadlift

Targeted Area – Hamstrings and Back

How to Do It:

• Stand with feet shoulder-width apart with a kettlebell on the floor in front of you.
• Bend at your hips to pick up the kettlebell, keeping your back straight.
• Engage your core and stand tall by pushing through your legs.

8. Dumbbell Lunges

Targeted Area – Legs and Glutes

How to Do It:

• Hold a dumbbell in each hand, step back with your right leg, and lower into a lunge.
• Pause, then push back to the starting position. Switch sides and repeat.

9. Dumbbell Bench Press

Targeted Area – Chest and Arms

How to Do It:

• Lie on a bench, arms straight up with a dumbbell in each hand.
• Lower the dumbbells close to your chest, then press them back to the starting position.

10. Dumbbell Bent-Over Row

Targeted Area – Back and Upper Arm Muscles

How to Do It:

• Grab a pair of dumbbells.
• Bend at your hips with a slight bend in your knees.
• Lower your torso until it’s nearly parallel to the floor.
• Pull the dumbbells up to your sides while squeezing your shoulder blades together.
• Lower them back down.

11. Dumbbell Single-Arm Rows

Targeted Area – Back and Upper Arms

How to Do It:

• Place your left knee on a sturdy bench, left hand on the bench for balance.
• With your back parallel to the ground, grab a dumbbell with your right hand.
• Pull the dumbbell up to your chest while squeezing your back and shoulder muscles.
• Lower the dumbbell back down.
• Switch arms and repeat.

How to Make Strength Training a Habit

Consistency is key if you want to see results. Here are a few tips to help you stay on track:

• Set a Schedule: Plan your workouts ahead of time and treat them as non-negotiable appointments.
• Track Progress: Keep a journal to record your workouts, weights used, and how you feel afterward. This will help you see improvements over time.
• Mix Things Up: Prevent boredom by varying your workouts, trying new exercises, or increasing your weight load.
• Find a Workout Partner: Workout with a friend or family member. They can make workouts more enjoyable and keep you accountable.

Safety Tips for Beginners

• Warm Up Properly: A proper warm-up reduces your risk of injury.
• Focus on Form: Prioritise correct form over lifting heavy weights.
• Don’t Rush Progress: Gradually increase your weights—avoid pushing yourself too hard too quickly.
• Listen to Your Body: Pain (other than typical muscle soreness) is a sign to stop and rest.
• Breathe Properly: Always breathe through your mouth and exhale when lifting weights.

Ready to take your strength to the next level? Having the right equipment is key!

Shop Premium Fitness Equipment at Trojan Fitness

Achieve your fitness goals with high-quality equipment that’s built to last. Whether you're a beginner looking to start a weight training journey or an advanced lifter aiming to upgrade your gear, Trojan Fitness has everything you need. We offer:

• Competitive pricing on all fitness equipment.
• A wide range of products for different workout needs.
• Financing options to make your fitness dreams more affordable.