Weight training is the ability to lift heavy and heavier so as to build muscle and burn fat. It is the most common type of training used primarily when one is looking into being curvy or muscular.

Now dont get me wrong. Some ladies prefer to be muscular that’s for sure, while others prefer to be just lean and are actually afraid of weight training because of fear of gaining arm muscle or huge calves and so on and so forth.

Doing push ups, pull ups, bench rows and all those upper body activity that bring muscle to the upper body, is as good for ladies as it is for men. Just as squats is not only for ladies but for men as well.

So what is the difference between lifting to be lean and lifting to be muscular?

Well, here are the 5 tips that EXPLAINS it all.

1. How heavy are you lifting?

  • If you are looking to build muscle, and I mean good muscle, you need to lift heavy. Maybe you are starting out. Start off with SMALLER weights and then gradually increase.

The reason as to why you must increase these weights is because your body at some point adapts to the amount of weight you put in.

So how will i know that my body has gotten used to the weights already?

Well, when it starts becoming easy, comfortable and not challenging as it used to be when you initially started.

I tete-a-tete would change my weights at least every 2 weeks if not one. Again to the capability of your strength. You don’t want to go too fast, rather a way in which your body can accept and be willing to even lift heavier as time goes by. Do not rush your body.

For example you can have on a normal workout session 4 sets of 12 deadlifts with 5kg to 10kg weights, you can switch from 4 sets to 3 sets. And 10kg to 15kg and progressively increase as your body gets adapted to it.

  • If you are looking to be leaner, lose fat, while building a little bit of muscle. Lift heavier BUT with fewer reps.

I don’t have heavier weights at home what should I progress my weight training with?

Yes, a lot of people love to workout at the comfort of their home and don’t have the means to increase their weight equipment.

What you can do is increase your reps or if you have enough strength, increase both the reps and sets for that feel-good burn and resistance.

2. How much are you eating?

Supposing that you want to gain muscle. Gaining goes hand in hand with a caloric surplus.

A caloric surplus is the adding of calories in your diet, on top of the one you are recommended to consume according to your BMI.

For more understanding just click here!

The type of macros you are consuming is also very important. Focus more on proteins, carbs ,fats and then a whole lot of veggies to keep the balance.

During rest days, opt for carbs, proteins, a whole lot of veggies and then fats can bring in the little balance required to lose fat.

Won’t I gain weight if am in a caloric surplus?

No, not at all. Reason being, while weight training you lose fat more than you would while doing pure cardio.

3. How much cardio are you putting in?

Cardio is a good source of weightloss, but this may be doing more harm to your weight gain goals than you may think.

A little cardio, lasting 30 minutes max is a good way to put in your workout without harming your muscle gain. This type of cardio helps bring balance of fat loss in your body and maintains the shape you are aiming for as you go by, your goals.

4. Form

Sometimes you can go into a gym and see individuals working out so hard and at the end of the year they are still the same as they came in.

I was curious until I joined a Youtuber who is specialized in workouts and meal plans, that changed my thoughts on fitness completely.

Individuals do workouts with unproper form,very fast and slopy, hence they fail to focus on the area of the body that they are trying to work on leading to no results and after that they give up.

You wanna do your exercises slowly but surely, targeting getting the necessary areas you working on and then after you get hold of the exercise, with frequent practise, you can go ahead and do it faster.

5. How much patience are you willing to put in?

Muscle gain does not happen overnight, neither does fat or weightloss.

You gotta put your all in. You will not always be motivated but one should always be determined and focused more than their daily excuse.

It will take months and others, years to realise noticeable results that you desire. So be kind to yourself. Love thyself as you are now and even as you progress with your weight gain journey.

Happy balanced weight gain journey. Remember balance over elimination, when it comes to food choices.

Beginner’s workout guide for weight training

25 thoughts on “Beginner’s workout guide for weight training

  1. These are definitely some of the most key factors beginners should consider when joining the gym. Form in particular, often I see newcomers keen to get in and lift as heavy as possible neglecting form and ultimately leading them to imbalances or injury, great tips!

    Liked by 1 person

  2. Nice. Seeing this post really makes me miss the gym that will hopefully begin to reopen next week. i’m still trying to determine the best weight/set/rep convo in order to gain strength while continuing to burn fat. I’ve improved in bodyweight exercises but it’s been a STRUGGLE with bench pressing for example.

    Great post!!!

    Liked by 1 person

    • I am hoping that they will open it next week. I am sorry that you are struggling with the bench press but with daily practise and correct form you will surely break the plateau. I am glad that you are good with body weight. It means you are now ready to jump into weights but remember starting with lower weights is always the best way to go as you progress to higher weights


  3. This is super awesome and helpful! I have been going to the gym for several years now, and I have found myself falling in love with lifting. My main goal lately has been building lean muscle, so this was super helpful to read. I definitely know I need to work on pushing myself and lifting heavier in the gym. Thank you for the tips!

    Liked by 1 person

  4. How much you lift would definitely be number 1 on my list too. People don’t recognize how much training variables like 1RM percentages and intensity can improve their results.

    Liked by 1 person

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