I remember when I was new to working out with weights.
It was my freshman year of high school and I signed up for “Weight Training.” It was my first class of the day.
Coming into the school gym tired, slightly unmotivated and as a freshman, it was a little intimidating!
Our teacher and football coach Mr.Bieleveld was intimidating as well but he turned out to be a great guy.
The thing is I had no idea what I was doing. Sure there was some teachings and supervision, but for the most part we were on our own to figure out how to bench press, squat and all the other exercises.
I really wish I knew then what I know now and that’s why I became a personal trainer. To help you avoid the beginner mistakes I made so you can improve with half the hassle!
So if you’re ready, let’s dive in.
What Is Resistance Training, Anyway?
Resistance training, also known as strength training, is any exercise that uses resistance to build strength, endurance, and muscle.
Resistance could come from your body weight, dumbbells, resistance bands, kettlebells, machines or even lifting heavy objects in the woods like a Viking. The goal is to challenge your muscles so they adapt and grow stronger over time.
Why Should You Start Resistance Training?
If you’re still on the fence about diving into resistance training, here’s why it’s worth it:
Boosts Metabolism
Building muscle helps your body burn more calories even when you’re at rest. This is because muscle tissue is metabolically active, meaning it requires more energy to maintain compared to fat tissue.
While the increase in calorie burn might not be huge, it adds up over time. For example, adding 5-10 pounds of lean muscle can help you burn an additional 50-100 calories per day.
When combined with proper nutrition and other forms of activity, this can significantly support weight management and overall energy balance.
Strengthens Bones
Resistance training stimulates bone growth by placing stress on the bones, which prompts them to adapt by becoming denser and stronger. This is especially important as we age since bone density naturally decreases, leading to an increased risk of fractures and osteoporosis.
Exercises like squats, deadlifts, and push-ups (compound exercises) create the necessary stress to build bone strength, and the benefits extend to all ages, from young adults laying a foundation for healthy bones to older adults maintaining bone health. Basically if you don’t want to be the “I’ve fallen and can’t get up” life alert spokesperson then you need to lift weights 😉
Improves Posture
Weak muscles, particularly in the back, core, and shoulders, often contribute to poor posture. Resistance training strengthens these key areas, providing better support for the spine and joints.
For instance, exercises like planks, rows, and shoulder presses help combat slouching, improve spinal alignment, and reduce tension in the neck and lower back.
This not only makes you look more confident but also helps alleviate chronic discomfort often associated with prolonged sitting or poor ergonomic habits.
Reduces Injury Risk
Strengthening the muscles surrounding joints—such as the knees, hips, and shoulders—helps protect them from overuse injuries and strains. Resistance training also improves balance and coordination, which are crucial for preventing falls and accidents.
For example, single-leg exercises and stability-based movements enhance proprioception (awareness of your body’s position in space), reducing the risk of injury during both sports and everyday activities. This is especially important as you age, as reduced muscle strength and balance are major contributors to injuries.
Boosts Confidence
As you get stronger and achieve goals you once thought impossible—whether that’s lifting a heavier weight, completing more reps, or mastering a challenging movement—you’ll feel a sense of accomplishment that spills over into other areas of life.
The physical changes, like improved muscle tone and posture, can also boost self-esteem. Feeling capable in your body, whether it’s lifting a suitcase or thriving in a workout, fosters a sense of empowerment and pride.
Supports Mental Health
One of my favorites, resistance training isn’t just good for your body; it’s also a powerful tool for your mind. The release of endorphins during exercise helps alleviate stress and elevate your mood.
Regular training has been shown to reduce symptoms of anxiety and depression, partly by enhancing self-efficacy and providing a positive outlet for tension.
Resistance training can also serve as a form of meditation, as it encourages focus on the present moment, your breathing, and the controlled movement of your body.
Improves Functional Strength
Everyday tasks like carrying groceries, lifting your child, or rearranging furniture require functional strength. Resistance training mimics these real-life movements by working multiple muscle groups simultaneously and improving your ability to perform them efficiently and safely.
Functional exercises, such as deadlifts and farmer’s carries, build the strength and coordination needed for these daily activities, making life easier and reducing the likelihood of strains or fatigue from everyday tasks.
Enhances Athletic Performance
No matter what sport or activity you enjoy, resistance training can help you perform better. Strengthening muscles increases power, which translates to faster sprints, higher jumps, or stronger strokes in swimming.
It also builds muscular endurance, enabling you to sustain performance over longer periods. Additionally, resistance training improves joint stability and range of motion, reducing the risk of overuse injuries and helping you recover faster between sessions.
Getting Started: The Basics
Starting anything new can be overwhelming, so let’s keep it simple. Here’s what you need to know:
1. Set Realistic Goals
What do you want to achieve? Maybe it’s building strength, losing weight, or just feeling more energized. Write down your goals and keep them realistic.
For example, “I want to be able to do 10 push-ups in a row” or “I’ll work out three times a week for the next month.”
2. Pick Your Equipment
Here are some options to get started with whether your at home or the gym
- Bodyweight: Think squats, push-ups, and planks. Perfect for beginners!
- Dumbbells: Great for adding extra resistance without breaking the bank.
- Resistance Bands and Loop Bands Affordable, portable, and versatile. Great for traveling or keeping in your desk at work.
- Machines: Found at gyms and beginner-friendly because they guide your movements.
- Kettlebells or Adjustable Kettlebells: Another versatile piece of equipment that can hit almost every muscle of the body.
3. Learn Proper Form
Form is everything in resistance training. Using the wrong form can lead to injuries and limit your progress. Start with lighter weights (or just your body weight) and focus on getting the movements right. YouTube tutorials or a session with a personal trainer can be super helpful.
4. Start with Full-Body Workouts
When you’re starting out, it’s best to focus on full-body workouts 2-3 times a week with at least one day of rest between each workout. This ensures you’re working all your major muscle groups without overdoing it. Here’s an example:
- Squats (legs, glutes): 3 sets of 12 reps
- Push-ups (chest, shoulders, triceps): 3 sets of 8-12 reps (modify on knees if needed)
- Bent-over Rows (back, biceps): 3 sets of 12 reps (use dumbbells or resistance bands)
- Plank (core): 3 rounds of 20-30 seconds
5. Progress Slowly
Don’t rush to lift heavy weights or do a million reps. Start light and gradually increase your resistance or repetitions as you get stronger. Progress might look like:
- Adding 2.5-5 lbs to your dumbbells
- Doing one more rep than last time
- Holding your plank for 10 extra seconds
Tips to Stay Motivated
Sticking to a new routine can be tough, so here are some ways to stay on track:
- Track your progress: Write down your workouts in a fitness journal and celebrate small wins.
- Find a buddy: Working out with a friend can make it more fun and keeps you both accountable.
- Mix it up: Keep your workouts interesting by trying new exercises or equipment.
- Be kind to yourself: Progress isn’t always linear. Some days will feel harder than others, and that’s okay!
Common Beginner Mistakes to Avoid
Here are a few pitfalls to watch out for:
- Skipping warm-ups: Always spend 5-10 minutes warming up to prevent injuries. You want to get your heart rate up which signals the body that you are going to start an activity. Walking on a treadmill or other pieces of cardio equipment and dynamic stretching are excellent options for this.
- Lifting too heavy too soon: Focus on form first, then increase the weight gradually.
- Ignoring recovery: Your muscles need time to repair and grow, so rest is just as important as the workout itself.
- Comparing yourself to others: Everyone’s journey is different. The worst thing you can do is scroll social media and compare yourself to others. Focus on YOUR own progress.
When to Ask for Help
If you’re feeling unsure about your form or how to structure your workouts, don’t hesitate to ask for help. Whether it’s a trainer at your gym or a fitness professional online, getting guidance can save you time and frustration.
Ready to Get Started?
Now that you know the basics, it’s time to take action. You don’t need to have everything figured out right away—just start where you are, with what you have.
Resistance training is a journey, and every step you take will bring you closer to your goals. So grab some weights (or just your body) and start building the stronger, healthier you today.
And hopefully you will avoid most of the mistakes I made as a beginner!
