Five things you should know before you start lifting weights

Strength training comes with a whole host of benefits for your physical and mental health but there's no doubt it can be daunting for beginners.

"Getting started can feel overwhelming but it doesn't have to be," Kic's newest strength trainer Tori Singleton tells 9honey.

The personal trainer says there are five key things to keep in mind when starting out with strength training for the first time.

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Five things you need to know before starting strength training

1. Everyone starts somewhere

Yes, it can be daunting to start strength training especially when you see pros in the free weights section lifting Hulk-level dumbbells, but even the strongest people in the gym were beginners once.

"It's important to remember that everyone has to start somewhere, be OK with being a beginner," Singleton says. 

"No one walks into the gym knowing everything and progress comes with time, patience and consistency."

While it may be easier said than done, Singleton says, "let go of the pressure to be perfect and instead focus on simply showing up and learning". 

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2. Get ready for your confidence to grow

For those who are just starting out, Singleton says, "Be prepared to learn and grow and build your confidence not only in the gym, or around weights, but in yourself both physically and mentally."

"You are about to embark on a really exciting fitness journey."

3. Consistency is key 

Just like those 'abs in five minutes' ads you might see on social media are complete baloney, you can't expect to see instant results when you start strength training but overtime, Singleton says, you are sure to notice a difference.

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"You won't see results overnight – although you can expect to feel a mood-boost after your first strength session – but if you stick with it, you'll notice real changes in strength, energy and confidence over time," she says. 

4. Correct technique is important

In order to stay consistent, it's important to stay safe, healthy and avoid injury which is why learning the correct technique is so important when starting out with strength training. 

"Correct technique and having structure to follow is super important to give you the knowledge to keep progressing in the gym," Singleton says. 

"This is why learning on a program, or with an expert trainer, can help set you up for success."

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5. It's not all about lifting heavy

You may be eyeing those 40kg dumbbells with your jaw on the floor but there's no need to panic.

"You don't need to be lifting heavy [weights] or having super long workouts to have an impact," Singleton says. 

"[Rather] it's important to work on progressive overload to gradually increase weight, length or reps over time. Go easy on yourself and have fun".

How to start out with strength training?

Now that we have those key things in mind, how do we actually go about starting?

"Before you even walk into a gym or head out to buy weights it's best to do a bit of research to find a program, or hire a coach, that can guide you through the process," Singleton says. 

She adds that starting out can be a lot easier "if you have a reliable resource to learn from and guide you along the way."

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So, what are five key strength exercises for a beginner to have up their sleeve? 

There are so many different strength exercises and variations out there but Singleton says there are five that beginners should get the hang of first. 

"I personally believe that every beginner should learn how to do squats, lunges, face pulls, lateral raises and shoulder presses," she says. 

"These are some of my favourite foundational strength exercises."

How much time should a beginner spend strength training throughout the week to see results? 

For beginners, Singleton recommends aiming to fit in a strength workout "between one to three days per week depending on your goals and work/ life schedule". 

As for how long those workouts should be, Singleton recommends beginners aim for "20 to 30 minute sessions to get full muscle stimulation and start building strength." 

"If you're intermediate to advanced [however], I would look to increase the duration of my workouts over time and aim for 45 to 60 minutes."

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But why bother strength training at all?

"Strength training isn't just about building muscle," Singleton says. "It's about building a more capable and confident version of yourself."

"It strengthens your body for everyday tasks, boosts performance in other workouts like running and protects your joints by enhancing stability and endurance. 

"It's also a proven mood booster," she adds. "You don't need to go heavy or train daily – consistency and mastering the basics matter more than intensity.

Tori Singleton is Kic's newest strength trainer. Try her 4-week gym program and strength masterclasses in the Kic app today with a 7-day free trial www.kicapp.com

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