Weight Training for Beginners

Weight Training for Beginners

You have probably found this page because you are searching for ‘weight training for beginners.’


In this article I will help guide you through everything a beginner needs to know about weight training.


It will convince you that weight training will have a positive impact on your life and leave you more confident, stronger and healthier – losing weight is just a bonus.


This article is for information purposes only. Book in with your healthcare provider to get a personalised program.


How did this working mum of 2 go from overweight and low in confidence to becoming a competitive powerlifter?


Every master of anything was a beginner at something…


Thats a reality that not many of us consider when we see the expert doing what the expert does, but everyone starts somewhere. Including me!


I am a working mum of 2, who now absolutely adores weight training, and it is a massive part of my weekly routine, but I didnt have a clue what I was doing when I started, and I most definitely didnt know where it would take me!  


Hermione Henry Physio Assistant

How Did I Get Into Weight Lifting?

Before we get into all the ins and outs of weight training, let me tell you a little bit about my journey, how I got started and how it led me to become a competitive powerlifter.  


That isnt even the best part, the best and most impactful changes were that it helped me feel stronger, more confident, get healthier, lose weight, gave much needed focus whilst grieving and helped me overcome anxiety and depression. 


Now that, that is life changing stuff.


man and woman lifting medicine ball beginner


How Weight Lifting Helped Me Cope With Losing My Brother


It all started just over 10 years ago now, shortly after having my second son and a few months after the loss of my brother. 


Originally, I just wanted to lose weight and feel happier and healthier within myself, but it would also give me a needed focus during a phase of change in my life. 


So, with the support of a personal trainer my journey begun. It was a struggle at first to adapt to new routines and habits, like maybe you can relate to as youre reading this… changing your lifestyle is tough sometimes! But I persevered and despite some ups and down, things got easier over the coming years. 


It soon became clear however that weight training was where my love was and that pushed me towards goals around wanting to get stronger and take on new challenges.


Fast forward a few more years and Im a personal trainer myself who competes in powerlifting and has been lucky enough to be able to achieve some great things along the way. 



Why You’ll Fall In Love With Weight Training (Even If You Are A Beginner)


I just love everything about weight training and how it can literally change lives, it impacts us not only physically but mentally too. 


Theres this amazing feeling you get from exercising and believe it or not there is science behind this and thats all thanks to our feel good hormones”. Endorphins, which are chemicals our bodies release, are at a high when we participate in more intense physical activity which means that workout makes you feel good! It is also said that endorphins are released when laughing and listening to music, so why not grab your friends, get your favourite song on, and work out together! Win win!


So, now weve talked about my experiences of this thing called weight training” but what exactly is it? And why should you consider making it a part of your weekly routine?


Lets find out…


woman weight training


Making Strength Training Simple


Weight training, or sometimes otherwise known as resistance training or strength training, as much as it might seem complicated, it is quite a simple concept – its using a form of resistance to exercise! 


This could include using your own bodyweight or items like dumbbells, barbells, kettlebells, resistance bands or resistance machines such as those found in gyms and there are a huge variety of ways exercises can be progressed as you improve and become stronger. 


If youve have been thinking about giving this type of training a go, dont feel daunted… this blog is here to help you get started and guide you through everything you need to know to take that first step into weight training!


Firstly, lets look at why incorporating weight training into our lives is worthwhile. 


Training in this way has a whole host of benefits for our body, both physically and mentally. Heres just a few great ones to be aware of:


  • Builds strength and increases muscle mass
  • Can help strengthen bones and reduce the risks of Osteoporosis
  • Improves your fitness and endurance ability
  • Can help reduce body fat levels within the body
  • Improves mental wellbeing, confidence, sleep, and energy levels
  • Boosts your metabolism 
  • Can improve balance and stability
  • Makes daily life tasks easier to complete
  • Supports good heart health
  • It’s fun!


beginner woman lifting weight above head


Next question we need to think about is how much is enough? 


How often you should train depends on your goal and ability, which means it will be different for everyone. However, for beginners and those just starting to dip their toes into the weight training world, 2- 3 times per week for 45 -60 minutes is a brilliant place to start! Each training session should also include an effective warm up (to prepare the body for training) and a good cool down (to help the body gradually return to a resting state). Make sure you take a rest day in between work out days as well, to give your muscles chance to recover and allow you to hit that next workout with all youve got!


Is Weight Training For You?


… YES! 100%. Weight training is for EVERYONE if you want to and enjoy it when you do. Whether you are 18 or 80, there are benefits to be gained from taking part in weight training of some level. If you have any medical conditions, injuries, or ongoing illnesses, it is important you get the advice and guidance of your GP or medical provider first though, before starting any new training routine – safety is paramount!


We know what it is, why we should do it, who can do it and when to do it… time to look at HOW! 


Every workout should have a warm up, main workout and a cool down. The warm up is to prepare the body for more intense exercises, the main workout is the hard work and the cool down is to help the body return to its resting state safely. For beginners, id suggested doing full body workouts that will hit all the main muscle groups during every time you train and always start easier and build up your weights or the difficulty of your exercises gradually to allow your body to adapt.


The 5 main muscle groups you want to be targeting during each session are:


  • Arms
  • Legs
  • Chest
  • Back
  • Core


What Weight Training For Beginners Is Best At Home?


Lets have a look at an example full body routine I might give a client that they could try at home or in the gym.


Warm Up (perform each exercise for 30s):


  • Arm rotations
  • Core twists
  • Walkouts
  • Press Ups (on knees or full)
  • Squats
  • Lunges
  • Jumping Jacks
  • High Knees


Main workout:

  • Kettlebell Goblet Squat – 8-10 reps x 3 sets
  • Barbell Bench Press – 6-8 reps x 3 sets
  • Dumbbell Bent over Row – 8 -10 reps x 3 sets
  • Single Arm Kettlebell Overhead Press – 10 – 12 reps each side
  • Dumbbell Hammer Curls – 10 – 12 reps x 3 sets
  • Banded Tricep extensions – max reps x 3 sets (note number achieved and progress each week either in reps or by resistance)
  • Deadbug with Gym Ball 30s on and 30s off for 3 rounds 


I would encourage rest as needed throughout weighted exercises but try to maintain some consistency each time when training.


Some ways you can progress the intensity of the exercises are by increasing the weight, increasing the reps or sets, reducing the rest periods or altering the tempo of each rep. See weight training for beginners doesn’t need to be hard!


Cool Down

  • Treadmill for 5 minutes (walking pace for you)



  • Downward-Facing Dog
  • Cobra
  • Standing Quadriceps
  • Side reaches for Obliques
  • Cross body triceps
  • Chest stretch (hands in small of the back)
  • Core twists


This is a very simple introduction to weight training and gives you an easy starting point to follow. 


Weight Training Is For All Shapes And Sizes!


We welcome people of all abilities. Our private physical rehab clinic is a great environment to train discretely and build your confidence.


woman demonstrating weight training for a beginner by lifting dumb bell weight


There are so many amazing fun ways to train that can support any goal youre working towards so if you want to find out more or would be interesting in working with one of our PTs at the Physio Crew get in touch!


We offer a FREE discovery call so you can see if we are the right company for you and help you clarify your goals.


Written by Hermione Henry ( edited by Nicole)