Nederlands | English

Project Sports

Questions and answers about sports

Starting to lift weights – True commitment or start as I can?

4 min read

Asked by: Justin French

Should a beginner start with weights?

Weight lifting tips for beginners



Skipping rope or doing jumping jacks for a few minutes are also good warmup options. Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.

Can I just start lifting weights?

Yes, you can lift weights! Here’s how to overcome gym intimidation and start training. Strength training is a great way to exercise efficiently while preventing injury. But it can be intimidating to venture into the strength area of your gym if you don’t know what you’re doing.

What happens when you first start lifting weights?

You’ll improve your posture



But lifting weights can help reverse this by opening up the chest, strengthening the back muscles, and improving freedom of movement. “It also strengthens your core, which keeps the back in alignment and upright,” DiDio says.

How long should a beginner lift weights?

Donner suggests that beginners start with a 30- to 35-minute workout. Try to choose weights that allow you to perform 3 sets of 10 repetitions for each exercise. Take short 30- to 40-second rest periods between sets.

How many reps should a beginner have?

To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.

How much should I weigh if I lift weights?

The amount of weight increases by five to 10 pounds per inch. If you’re 5 feet, 5 inches, then your ideal weight is 160 pounds. If you’re 5 feet, 6 inches it is 165 pounds. The ideal weight for someone 5 feet, 7 inches is 170 pounds and for 5 feet, 8 inches it is 175 pounds.

How many days per week should you lift weights?

Strength training



You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.

Should I start cardio or weights?

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.

What should a beginner do at the gym?

Beginner gym workout for strength

  1. Barbell push press (6 reps x 4 sets)
  2. Goblet squat (6 reps x 4 sets)
  3. Dumbbell single arm row (6 reps x 4 sets)
  4. Shoulder lateral raise (6 reps x 4 sets)
  5. Bench press (6 reps x 4 sets)
  6. Pull ups/assisted pull ups (6 reps x 4 sets)
  7. Barbell bicep curls (8 reps x 4 sets)

How often should a newbie lift?

two to three times per week

If you’re a beginner, you should be doing full-body workouts that involve compound lifts for two to three times per week with at least one day of rest in between. As you advance, continue doing the same compound lifts but add additional weight as feels comfortable.

How should a beginner lift weights?

This time you just change the position you're going to go into a hammer curl up the middle of your sagittal line your mid-sagittal. Line right here draw that line between your chest and your abdomen.

Should beginners lift everyday?

As a beginner, you only want to begin working out 1-3 days a week. It is important to provide a chance for your body to adapt and adjust to the new routine. Focus on full-body strength training that starts slow and ramps up over time.

How often should I lift weights as a beginner?

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.



Strength training.

Training level Days of training
Beginner 2 to 3 days per week of strength training (full-body each session)

What should a beginner do at the gym?

Beginner gym workout for strength

  1. Barbell push press (6 reps x 4 sets)
  2. Goblet squat (6 reps x 4 sets)
  3. Dumbbell single arm row (6 reps x 4 sets)
  4. Shoulder lateral raise (6 reps x 4 sets)
  5. Bench press (6 reps x 4 sets)
  6. Pull ups/assisted pull ups (6 reps x 4 sets)
  7. Barbell bicep curls (8 reps x 4 sets)

Is 2 kg dumbbells good for beginners?

For a beginner, one must buy dumbbells starting from 2kg-20kg. For 2kg ones, buy reverse flys or lateral raises because your muscles are not strong enough to carry heavier weights.

Should beginners lift everyday?

As a beginner, you only want to begin working out 1-3 days a week. It is important to provide a chance for your body to adapt and adjust to the new routine. Focus on full-body strength training that starts slow and ramps up over time.

What should a beginner not do at the gym?

The 8 Worst Things a Beginner Can Do in the Gym

  • Following the routines of the pros. …
  • Skipping the warmup. …
  • Avoiding the basics. …
  • Going too heavy, too soon.


How long should a beginners workout be?

30 to 40 minutes

In general, 30 to 40 minutes is considered optimal for beginners, but this doesn’t mean that you should push your body past its limits if it’s still too much for you. What’s more, you must take regular breaks between sets. Use this time to stretch and recover before you jump onto the next piece of equipment.