For example, before you grab a pair of dumbbells for deadlifts, you should first make sure you understand how to do a hip hinge-pushing your hips and butt backward, keeping a neutral spine and a slight bend in your knees. Not only can you get an effective strength training workout using just your bodyweight, but bodyweight exercises are also a helpful way for beginners to become familiar with all the main movement patterns in strength training, says Fagan.
In time, that can mean using external weight-like dumbbells and barbells-but weight lifting for beginners typically starts out simply with your own bodyweight. Put simply, “strength training means using resistance to create work for your muscles,” Hannah Davis, CSCS, owner of Body by Hannah, tells SELF. That's right, your own weight totally counts in weight training. Here’s everything you need to know about getting started with a strength training program. Weight lifting for beginners doesn’t have to be complicated-and it can actually be a lot of fun. Instead, getting into weight lifting can be a gradual and satisfying process where you progress as you're ready. Strength training for beginners doesn't mean you get thrown into the weight room solo with no idea what you're doing (in fact, please don't do that!). So don't worry if you don't know how to load weights on a barbell yet…or even what to do with that barbell once it's heavy. But it's important to remember that weight lifting can be beneficial to many, and the practice encompasses a huge array of exercises that range from fundamental movements that mimic daily activity to advanced power-lifting moves.
Sure, weight lifting can appear intimidating-especially if your point of reference comes from watching the Olympics or seeing complicated exercises on Instagram. How do you learn to use a squat rack? And how are you supposed to know if the weight you're picking up is too light, too heavy, or just right? After all, if you're new to the weight room, the whole concept of picking up and putting down heavy things while demonstrating perfect form seems like a pretty advanced level of physical fitness. Weight lifting for beginners might sound like an oxymoron to some people.
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