The Beginner's Guide to Weight Training

Starting weight training can feel intimidating, but the basics are simple. Learn a handful of movements, use a weight you can control, and give your body time to adapt.

Start with technique

Your first month is about learning positions. Use light dumbbells or an empty bar and practice the squat, hinge, push, and pull patterns until they feel natural.

Choose the right weight

Pick a load you can lift for 8 to 12 reps with two reps left in the tank. If the last rep looks very different from the first, the weight is too heavy.

• Warm up for 5 to 10 minutes.
• Rest 60 to 120 seconds between sets.
• Train each muscle group twice a week.

Recover well

Muscles grow between sessions, not during them. Sleep seven to nine hours, eat enough protein, and take at least one full rest day each week.