Beginning a weightlifting journey can be both exciting and intimidating. However, with the right approach, lifting weights can transform your body, boost your health, and increase your confidence. Here’s our beginner’s guide to get you started on the right foot.

What is Weight Training?

Weight training is a type of strength training that uses different weights for resistance, including strength machines, free weights and body-weighted exercises with a TRX.

Why Weight Training is important?

Weight training is essential for everyone to complete as part of their weekly gym programme. Weight training can improve your muscle strength, muscle growth, bone density, physical appearance and increase confidence and mental health all while contributing to healthy weight loss.

How often should I weight train?

ACSM recommends individuals should weight train a minimum of 2 times per week. 

What muscles should I work in a beginners programme?

You need to exercise all major large muscle groups within your programme, beginning with compound exercises to start with. For example: Quadriceps and Hamstrings, Chest and Shoulders, Back and Core.

How many repetitions should I do?

This can vary depending on the results you want to achieve. 

For example: 

8-12 reps Strength Training (60-75% max) 

6-8 reps Building Muscle (80-90% max)

12-15 reps Strength and Conditioning Training (50-65% max)