Beginner Training: An Introduction

You've probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts. 

You might have even thought, "How do they do that? I could never do something like that. Is that what I need to be in shape? Impossible!"

But you don't have to be a Crossfit enthusiast to reap the benefits of strength training. 

Beginner training is a simple and effective way to improve your health and fitness levels. 

This guide will introduce you to beginner training basics so you can start getting in shape today.

And so, are you ready to learn? Let's get started!

Setting Realistic Goals

You've just joined a gym, or you're thinking about joining one. You're new to this whole working out thing and want to set some goals. 

But where do you start? 

Well, it's essential to set realistic goals as a beginner trainee. The goals should be oriented towards building base levels of strength and endurance and learning the proper exercise form for the main exercises. 

This may seem like a lot to take in at first, but don't worry - fitness training is not about setting the goals of "getting abs" or "big arms."

Again - It's all about establishing a strong base layer of physical properties and motion control.

Think of it as building the foundation of your house.

So again:

1. Build some strength

2. Build some endurance 

3. Learn proper exercise form

These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you're new to the gym, the array of equipment and exercises can be daunting. 

But don't worry; there is a 'secret'... Compound exercises!

Compound exercises are key for any fitness training regimen, especially for beginners. 

These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits. 

For one, they help build functional strength, which is the type of strength you use in everyday activities. 

Compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort. 

In the section above, we mentioned that learning the proper exercise form for the main movements is necessary for beginners.

So which are the main movements we're talking about?

Here's a list for you:

1. The Squat (Barbell, dumbbell, machine) - Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back 

2. The Bench Press (Barbell, dumbbell, machine) - Primarily targets the chest, shoulders, and triceps.

3. The Deadlift (Barbell, dumbbell, conventional, Romanian) - Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius

4. The Overhead Press (Barbell, dumbbell, machine) - Targets the shoulders primarily, but also the triceps and upper chest

5. The Pull-Up (Wide grip, narrow grip, neutral grip) - Targets primarily the back but also the biceps and forearms

6. The Parallel Bar Dip - Targets the chest primarily but also the triceps and shoulders.

7. The Row (Barbell, dumbbell, machine) - Targets the back primarily, but also the biceps and forearms

8. The Lat Pulldown - Targets the back primarily, but also the biceps and forearms, just like the row does

At the beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.

As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you've hit a plateau in your weight training. 

You add more weight and up your reps, but you can't seem to break through to the next level. 

The answer, it turns out, may be as simple as taking longer breaks between sets. 

That's right - in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume. 

By taking longer breaks (up to 2.5-3 minutes), you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout. 

As a result, you'll be able to push yourself harder and achieve better results. 

So next time you're struggling to break through a plateau, remember that rest may be all you need.

Again, 2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn't want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out. 

When you work out, you're breaking down your muscle tissue, and for it to grow back stronger, you need to give it time to rest. 

This is why it's essential only to work out each muscle group every 72 to 96 hours. 

By giving your muscles time to recover between workouts, you'll be able to build stronger, healthier muscles. 

Time is just the fundament, though.

During that time of 72-96 hours, you should focus on other essential aspects of recovery, mainly:

1. High-quality food

2. Hydration

3. Sleep

4. Stress management

Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Conclusion

Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners. 

Setting realistic goals and picking the correct exercises to start with is essential. 

Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts. 

With time and patience, beginners will see great results from weightlifting.

Are you a beginner? Comment below and ask us anything! Let's discuss this.