As a weightlifting beginner, when you first set foot into the gym and head for the weights section it can be a daunting experience.
Masses of equipment that look like they could pull you apart at will, people working at equipment you want to use and the “unwritten” gym code of conduct you must know and follow. It’s no wonder most new trainees feel intimidated and decide to just use the treadmill or a bike at the sacrifice of getting a solid workout under their belt.
Well worry no more! You now have the weightlifting beginner guide at your disposal! I’ll set out the key things you need to know so you can waltz into the gym with confidence and a plan of action and actually look like you know what you are doing!
The Equipment Hogger
This is typically the guy who informs you he is super-setting (moving from one exercise to another) on multiple pieces of equipment.
How to deal with him
Ask if you can work in with him (as long as you don’t have to change the weight completely – if so it’s better to wait.) while he rests or simply ask if he could give you a shout when he’s done. This avoids others jumping in straight after. You will have to live with this guy as he’s in every gym and probably there quite often so it’s best to be on good terms with him.
If you become this guy in the future because your workout dictates, I suggest you train during quiet periods and/or let others work in with you.
The Meathead clanger
This guy is the one who is wearing the vest with the invisible Superman “S” on his chest. He’s bigger than you, is loud when he trains making all manner of noises and when he’s done “tearing sh*t up” he throws the weights to the floor, lets out a battle cry and breathes heavily.
How to deal with him
Depending on the nature of this guy he could be one of two things: Either a complete tool who is overly aggressive and grunts when you try to communicate with him or he’s just a hard training muscle head. If he’s the latter he’s probably one of the better characters who will help you out with a spot and let you work in with them when possible. Don’t be intimidated by him, he might actually be a civilised human being!
The Skinny Attention Seeker
This guy is the worst guy in the gym and everyone thinks he’s a complete idiot…except him of course!
He’s generally early teens and when he looks in the mirror he sees the biggest guy in the gym staring back. Actually he’s skinny with little muscle mass so tries to make up for it by trying to impress everyone with his feats of strength and his “commitment to training”.
He does a set with a weight too heavy for him (with bad form) and lets out a pressure releasing noise with every rep, when he’s done he throws the weights down, screams and then turns around to see whose looking at him. He thinks he’s lapping up their admiration but in fact the people who noticed him think he’s a complete idiot.
Don’t turn into one of these guys! These tips below will make sure you stay on the right track!
5 simple tips to get you ready to set foot on the gym floor! By the time your through with these you will have a solid free workout plan for a weightlifting beginner, understand proper nutrition and not embarrass yourself in the weights area!
1. Don’t try to impress others with the weights you are lifting – I see this one so much, a new guy comes into the gym and decides in order to fit in he has to impress everyone with his Herculean strength. He usually does the reps but with awful form, all this does is risk injury and doesn’t actually work the target muscle.
Forget the weight being shifted, feel the muscle working and use proper form, you will see muscle gains quicker if you do this.
2. Don’t follow other peoples workout plans or advanced workout plans used by the pro’s – This is a sure fire way to stay skinny! The workouts in the magazines are designed for pro bodybuilders, what they don’t tell you is that they inject tonnes of hormone enhancing drugs to get the size they do. You simply won’t see the same results and will be overtraining which will halt all gains.
weightlifting routine for beginners
which is designed to give a weightlifting beginner the stimulus needed to make fast muscle gains!
3. Make Sure Your Diet Provides Adequate Nutrition – The single biggest mistake made by a weightlifting beginner is to train too often and to eat too little. We’ve already sorted out a good workout plan (in tip 2) so the next step is to ensure your diet is up to scratch. 80% of muscle building is determined by the foods you eat, so get your diet sorted now!
4. Stick to the Workout Plan You are Using – It’s so easy to come across a new workout plan with powerful marketing behind it and want to abandon your current plan and start the new one.
This inconsistent leapfrogging from plan to plan will simply return inconsistent results. Stick to a workout plan for at least 4-6 weeks before switching plans.
5. Understand How the Equipment Works and How to Do Exercises Properly – Not only does this mean you will get the most muscle building benefit from using the gym, it also helps you avoid
like these. The videos in this link are poking fun at some of the idiots in the gym but on a serious note you can injure yourself. Swallow your pride and ask an instructor to show you how to use the equipment if need be.
As a weightlifting beginner if you do the simple things well you can not fail to succeed. Avoid all of the “white noise” in the gym, the people giving you training advice, the guys showing you new ineffective exercises and stick to your plan.
Your muscles will thank you for it and in six months when you’ve gained size and strength you will have the confidence to move onto more advanced workout plans.