Ask Meg Go Run: I want to start weight training...

Question: I want to try strength training but I don't know how to start. 

Can you give me some tips?

Answer: I have had several people ask me about this topic! Below, I have some tips for you... 

1. If you can spare the money, higher a trainer (a good one) to get you started. Investing in 10 sessions with a trainer was the absolute best thing I have ever done with my fitness money. I was clueless when it came to weight training, so I feel like what I invested in was actually knowledge. Not only did I learn how to do the exercises, but I also learned...

- How often to weight train

- Proper form

- Confidence

- Muscle imbalances and overall strengths and weaknesses

- What types of food to eat to help muscle growth

(Yes, you want muscle growth. You're not going to get huge, I promise.)

**How do you know a trainer is good and worth the investment? They should sit down with you before any training takes place or contracts are signed and talk to you about your goals. It's not about what they want for you, it's about what you want for yourself. The trainer should be able to answer your questions clearly. Your training sessions should not be something cookie cutter they do with everyone, but designed for you to reach your personal goals.

Tip: Ask your trainer if they will write you a program to do on your own once the sessions you purchased are complete. That's the route I took since I couldn't afford a trainer for the long term. (Once I am certified, I plan to write programs for clients who want to work out on their own!)

2. Beginners can do 2 full body workouts on non consecutive days of the week. Of course it depends on how busy your gym is, but if you don't have to wait to use equipment, a full body workout should only take 45-60min. If you're doing it right, you will be tired and not have energy to go longer!

Muscle groups to target in a full body workout:

Back

Chest

Shoulders

Lower Body

Core

Types of strength training equipment you can use:

machines

cables

dumb bells

medicine balls

stability balls

kettle bells
resistance bands

body weight
benches/boxes/etc.

3. Design your workout like a circuit. A basic way of doing this is having 3 exercises (using different muscle groups) in a circuit. Do 8-12 reps of each exercise. Then repeat the circuit so you do it 2-3 times.

Circuit Example:

Lat Pull Down (back)

Dumb bell chest press (chest)

Body weight squats (lower body)

4. Pick a resistance level in which you can do 8-12 reps of the exercise with good form. If you can only do 6 reps, it's too heavy. If you can do 15 reps, it's too light. You will have to experiment at first.


5. Choose exercises that target several muscles rather than isolation exercises.

Here are some suggestions of exercises beginners can do, broken down by body part. (By beginner, I mean new to weight training, not new to exercises in general!)

If you click on the exercise, it will take you to the ACE Exercise Library. It will show you how to do the exercises.

Back: 

Seated Lat Pull Down

Single-arm Dumbbell Row

Pull Ups

Chest:

 Push Ups or Bent Knee Push Ups

Barbell Bench Press or Dumbbell Bench Press

Lying Dumbbell Pullovers

Shoulders:

Dumbbell Lateral or Front Raise

Pull Ups

Seated Dumbbell Press

Lower Body:

Dumbbell Step Ups

Barbell Deadlift

Body Weight Squat

Box Jumps

Lunges- Forward, Side, Backward, Walking

Seated Leg Press
Squat Jumps

Wall Sit

Full Body

Mountain Climbers

Burpees

Medicine Ball Lunge to Chest Press

Lunge with Overhead Press

Core:

 Glute Bridge 

Planks

Bicycle Crunches

Stability Ball Knee Tucks

6. Don't forget to warm up, cool down, and stretch. Treat your body with the TLC it deserves so you are prepared for your workout and can repair afterwards!

7. DO NOT DO OTHER EXERCISE ON YOUR FULL BODY STRENGTH TRAINING DAYS. Do not go run five miles. Do not take a spin class. Use all of your energy for your weight training. If you are doing it right, you should not have energy to do "extra" cardio on that day. (Plus your muscles need to rebuild so you get stronger and leaner. Rest them for the rest of the day. Trust me.)

There you go, my friends... Some basic tips to get started in the weight room. Like I said, if you have no clue what you are doing (like me!), invest in some sessions with a trainer. You won't regret it!

Note: I am not a certified personal trainer. I am not a doctor. These are simply tips I am sharing that may or may not work for you. 

Did I miss anything you think would be helpful for beginners?

What is the best tip you got when starting a weight training program?

Do you/have you ever had a trainer?