Some exercises, including bicep curls and squats, can support weight training at home or the gym. You can use free weights or your body weight with certain exercises to provide resistance.

Whether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there.

Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state — meaning you’ll burn more calories even when you’re resting.

And the benefits of lifting weights aren’t just for young people. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological wellbeing.

So, even if you’ve never done any kind of weight training before — it’s never too late to start!

What’s more, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, resistance bands, or other home fitness equipment to get results.

This article will walk you through how to get started with weight training and provide suggested exercises and training advice for beginners.

What do you need to start weight training exercises?

If you’ve never lifted weights before, you might want to start with a trained personal trainer’s assistance. They can put up a customized strength training program for you and teach you the right form for particular activities.

A lot of fitness centers and gyms provide free or inexpensive first training sessions, and they also have trainers on staff to answer any questions you may have. In addition, a lot of personal trainers instruct customers via video platforms via the internet.

Even though most gyms offer a mix of free weights like barbells and dumbbells and resistance machines, you may still obtain a thorough weight training workout at home with a few basic pieces of equipment.

Equipment options

To tone your body and gain lean muscle mass, you don’t always need to use weights. For example, your body weight can provide as resistance for certain strength training activities, such as lunges and pushups.

Dumbbells allow you to add more possibilities to your at-home exercise routine. Dumbbells with adjustable weights can be purchased for roughly $50 for beginners, but the cost goes up as the weight goes up.

Another well-liked choice are kettlebells, which are weighted balls with handles. Kettlebell workouts are great for a full-body workout because they target multiple muscle groups at once, which is especially useful if you’re pressed for time.

Another useful addition to your exercise gear is resistance bands. When tugged and stretched, these color-coded elastic bands offer different degrees of resistance.

What to know before you begin exercise

Once you’re ready to get started with a weight training program, keep the following tips in mind.

Exercises for beginners

You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groups in your body.

In fact, overworking one muscle group at the expense of another could raise your risk of injury.

For a solid all-over workout, you may want to start off with the following exercises. Including these exercises in your weight lifting routine will work most of the large muscle groups in your body.

Dumbbell single-arm rows exercise

Targeted area: Your back and upper arm muscles.

1. Place your left knee on the end of a sturdy bench and place your left hand palm-down on the bench for balance.
2. With your back parallel to the ground, reach down with your right hand and grab a dumbbell with your palm facing the bench.
3. Slowly bring the dumbbell up to your chest. Squeeze your back and shoulder muscles and slowly straighten your arm to the starting position.
4. Finish 1 set, then switch arms and do 1 set with your right knee and right hand on the bench.

Dumbbell shoulder press exercise

Targeted area: Your shoulder muscles.

How to do this exercise:

1. Sit or stand with a dumbbell in each hand, your palms facing forward, and your elbows out to your side at 90-degree angles.
2. Without leaning back or arching your back, press the dumbbells up over your head until your arms are almost straight.
3. Slowly return them to the starting position.

Dumbbell chest press

Targeted area: Your chest muscles.

How to do this exercise:

1. Lie flat on a bench with a dumbbell in each hand and your palms facing forward.
2. Slowly press the dumbbells upward until your arms are directly over the shoulders. Be careful not to lock your elbows.
3. Slowly lower the dumbbells to the starting position. Your elbows should be a little lower than your shoulders.

Bicep curls

Targeted area: Your back and upper arm muscles.

How to do this exercise:

1. Place your left knee on the end of a sturdy bench and place your left hand palm-down on the bench for balance.
2. With your back parallel to the ground, reach down with your right hand and grab a dumbbell with your palm facing the bench.
3. Slowly bring the dumbbell up to your chest. Squeeze your back and shoulder muscles and slowly straighten your arm to the starting position.
4. Finish 1 set, then switch arms and do 1 set with your right knee and right hand on the bench.

Triceps extensions

Targeted area: Your triceps (muscles in the back of your arms).

How to do this exercise:

1. You can do this exercise sitting on a bench or standing with your feet about shoulder-width apart.
2. Place both your hands around the dumbbell handle.
3. Lift the dumbbell up over your head so that your arms are straight.
4. Keeping your elbows by your ears, bend them to a 90-degree angle, lowering the dumbbell behind your head.
5. Slowly straighten your arms so that the dumbbell is above your head again.

Resistance band pull apart

Targeted area: The muscles in your back, shoulders, and arms.

How to do this exercise:

1. Stand with your arms stretched out in front of you at chest height.
2. Hold a resistance band parallel to the ground and grasp it tightly with both hands.
3. Keeping your arms straight, pull the band toward your chest by moving your arms outward, away from your body. Use your mid-back to initiate this movement.
4. Keeping your spine straight, squeeze your shoulder blades together and “downward,” and then slowly return to the starting position.

Lunge

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too.

How to do this exercise:

1. Stand tall with your feet shoulder-width apart (a dumbbell in each hand for the more advanced).
2. Take a big step forward with your left leg so your heel touches down first.
3. Lower your body so your left thigh is parallel to the floor.
4. Pause for a second (curling the dumbbells up toward your chest and lowering them again to the starting position for the more advanced).
5. Push off your heel and return to the starting position.
6. Repeat, but lead with your right leg.

Squats

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.

How to do this exercise:

1. Squats can be done with or without weights.
2. Stand with your feet shoulder-width apart and slowly bend your knees, so your thighs are almost parallel to the floor.
3. Slowly rise to your starting position.
4. To add resistance, hold a dumbbell or kettlebell close to your chest with both hands.

Calf raises

Targeted area: Your calf muscles (back of your lower leg).

How to do this exercise:

1. Stand on the edge of a step with your feet parallel to each other.
2. Slowly raise your heels a few inches above the step and hold for a few seconds.
3. Slowly lower your heels below the edge of the step and hold for a few seconds. You should feel a stretch in your calves.
4. You can add resistance by holding a light dumbbell in each hand down by your sides.

Plank

The plank works your entire body, but specifically targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.

1. Start on all fours, with your hands below your shoulders and your knees below your hips.
2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core.
3. Hold for 10 to 30 seconds.
4. As you get stronger, increase to holding it for a minute or more.

To make this exercise easier, place your knees on the floor.

Weight training schedule

You should probably get the desired effects with three weight training sessions per week if your primary objective is to increase your strength.

As per a 2019 study. According to a reliable source, lifting weights three times a week for strength improvement is just as beneficial as doing out more frequently.

But you’ll need to train out more frequently and with more repetitions if you want to gain muscle mass.

During a workout, you can target every muscle group by beginning with one or two sets of each exercise and gradually increasing to more sets or heavier weights as the movements become easier.

You might even dedicate particular days to working on particular muscle groups. As an illustration:

Weekly weight training schedule

Monday: Chest, shoulders, triceps, and core

• dumbbell chest press
• dumbbell shoulder press
• dumbbell triceps extension
• plank

Wednesday: Back, biceps, and core

• dumbbell single-arm rows
• bicep curl
• resistance band pull apart
• plank

Friday: Legs and core

• lunges
• squats
• calf raises
• plank

Safety tips

It’s important to focus on safety when you start a weight training routine. Pay close attention to your body and resist the urge to push yourself too quickly.

To stay safe while weight training, remember to:

• Wear proper clothing for weight lifting, like closed-toe shoes and weight lifting gloves if needed.
• Perform each exercise slowly, paying attention to proper form.
• Use a spotter (a person who stands behind you and supports you with heavier lifts), especially when lifting weights that go above your head.
• Stay hydrated throughout your workout.
• Inhale before your lift and exhale during the lift. Never hold your breath when working out weights.
• Stop your workout if you feel sharp or stabbing pain. If the pain doesn’t go away when you stop exercising, seek medical attention.

If you have a health condition, talk with your doctor about a weight training and exercise program that’s safe for you.

Frequently asked questions

Below are some commonly asked questions about lifting weights.

How much should a beginner lift in weight?

According to British Weight Lifting, if you are new to weight training and getting started with barbells, there is no precondition for how much you can lift.

However, it is important that you learn the correct movement for each lift before adding weight first.

It’s recommended that you begin with an unweighted bar or try the move with other tools that you are comfortable with first, like dumbbells for example. You can then add weight to the barbell or dumbbells in low increments.

What is the 6 12 25 method?

The 6-12-25 method in weight lifting is a training technique that involves performing three different sets of repetitions for a specific exercise.

It typically involves:

• 6 x repetitions of a heavy weight to focus on strength and power
• 12 x repetitions of a moderate weight to target muscle hypertrophy (muscle growth)
• 25 x repetitions of a lighter weight to enhance muscle endurance and metabolic stress

This method is often used to target different aspects of muscle development, including strength, size, and endurance, within the same exercise session.

Can I teach myself how to lift weights?

According to British Weight Lifting, if you are considering lifting weights with more than a very light load, it’s important to get the advice of a coach or professional.

The bottom line

Weight training is also known as resistance or strength training. It involves moving parts of your body against some kind of resistance, like weights, resistance bands, weight machines, or even your own body weight.

Weight training is an excellent way to build muscle mass and make your muscles stronger. It can also keep your metabolism chugging, strengthen your bones and joints, improve your muscle tone, help you burn more calories, and keep you healthier as you age.