Here’s what you need to know…
- The first step in any beginner’s weight training program should be to learn the basic barbell exercises – the Squat, Bench Press, Deadlift and the Press. These are the most effective exercises for increasing muscular size and strength.
- Focusing on technique will increase the efficiency of the exercise you’re performing, enable you to lift more weight and make you less susceptible to injury. Make it a priority in your training.
- Progressive overload, the simple notion that you must lift more weight (or the same weight for more sets/reps) every time you train, is the most potent stimulator of muscle growth. Be sure to implement it in your routine.
Beginners should devote the majority of their time in the gym learning the basic barbell exercises, perfecting their lifting technique and increasing the amount of weight on the bar gradually over time. Understandably, many trainees are daunted by the prospect of learning to lift weights. The bustling, intimidating environment of the gym often leaves people feeling self-conscious and overwhelmed with trepidation undermining any feelings of confidence and motivation that they have, to begin with. What novices need to recognise is that such feelings are entirely normal and are often signs that we’re stepping outside of our comfort zone and embarking on a journey of growth and self-actualization. Furthermore, such feelings are easily overcome with the right approach. In fact, a well thought out approach to learning how to lift weights will increase a trainee’s confidence and motivation almost in direct proportion to the amount of weight on the bar. This, in turn, increases a trainee’s chance of success as a confident motivated trainee is much more likely to be consistent with their training. So, without further adieu, here is the simple yet reliable method I use how to coach beginners to increase their confidence, motivation and strength in the weights room.
1. Learn The Basic Barbell Exercises
In any endeavour in life, mastering the basics always pays dividends in the long run and weight training is no exception. The Squat, Bench Press, Deadlift and the Press allow you to lift the heaviest weight, through the largest range of motion using the greatest proportion of your overall muscle mass. As such, they are the most effective exercises for increasing both muscular size and strength and should form the cornerstone of your weight training regime. Additionally, learning these exercises correctly with the help of a good coach will make it easier to learn their variations later on, when your body needs a novel stimulus to sustain progress and results. For example, if you already know how to Bench Press correctly it’s easy to learn how to perform the Incline Bench Press. The reason for this is that there is a large area of overlap between the two exercises, with many elements of the Bench Press being the same as the Incline Bench Press. In this sense, the model used to learn the old exercise acts as a reference point for learning the new exercise. This free’s up the trainee to concentrate on the different elements of the new exercise, making it much easier to learn in the process.
2. Focus on Technique
It’s been said that ‘there are no points for form in weightlifting’, which is true. The primary objective in any strength training routine, oddly enough, should be to get stronger. However, improving your lifting technique should always remain high on your list of priorities. The reason for this is simple – good technique facilitates getting stronger. When you perform an exercise correctly, you use the musculoskeletal system in the most effective way possible. This allows you to use more weight. Using more weight subjects the muscles to a greater stimulus, forcing them to adapt and become stronger in the process. Practising with good technique also reduces the risk of injury particularly those which caused by lifting weights with bad form. When you lift with poor form, or you form breaks down during a heavy set, muscle’s and connective tissues (such as ligaments & tendons) can become overloaded in planes of movement they’re weak in. This can result in ruptures, tears and even dislocations. As any experienced lifter will tell you injury is the enemy of progress, after all, you can’t train if you’re hurt and in pain. Stretching, warming up properly and a good coach can all help improve your technique but ultimately there’s only one thing you really need to do in order to get better at lifting weights – practice!
3. Start Light & Progress Slowly
Fads come and go all the time in the fitness industry but the humble barbell remains indomitable as the most effective tool in the weights room for increasing muscular size and strength. It’s ergonomic, incrementally loadable design enables us to scale the intensity of any workout to within 1% of your current abilities by decreasing or increasing the amount of weight on the bar. This might seem obvious but few people seem to realise that they don’t have to lift heavy weights the first time that they train. In fact, it’s highly recommended that you don’t because doing so allows you to focus on performing the exercise correctly. After all, it’s much easier to concentrate on your form when you’re using a weight that’s equivalent to 10% of your max than it is with a weight that’s 100% of your max. Whilst you should start with a light weight, you should increase the weight gradually every time you train. Increments of 2.5 or 5kg seem to work best. This is because they constitute a stimulus large enough to force an adaptation, yet small enough to avoid causing injury or hitting a plateau. This process of gradually increasing the weights every time you train is called progressive overload and it’s the primary mechanism by which we get bigger, stronger, faster and fitter. This simple but powerful method works for anyone, regardless of experience or ability. So, if you’re serious about getting stronger, you would be wise to incorporate it into your program.
Final Thoughts
Undoubtedly, some of you reading this will remain tentative about picking up the barbell and learning how to lift weights. To those of you that feel that way all I can say is that the benefits of lifting weights far exceed the risks, which are all easily mitigated against by following the tips that I’ve outlined above. Not only that, using the approach I’ve described in this article will ensure that you make consistent progress from day one onwards and for a beginner, there’s nothing more motivating than rapid, quantifiable results.
