8 Tips for How to Start Lifting Weights

Although lifting weights can bring aesthetic benefits, research suggests there are far more reasons than chiseled muscles to start strength training.

Weight lifting has been linked to better bone density, reduced risk of low-back pain, and improved cardiovascular function. Your mental health might get a boost too. Research suggests that strength training may help reduce depressive symptoms.

Not sure where to begin? These expert-approved tips for how to start lifting weights can help.

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How do you get started with weight lifting?

Starting a weight lifting routine can be overwhelming, said Rocky Snyder, CSCS, the author of the strength-training guide Return to Center. Fortunately, you don’t have to plan extensively or create a months-long routine, Snyder said. These simple tips can help you start a weight lifting plan that works for you.

1. Warm up first

Like cardio sessions, a strength-training workout should start with a dynamic warmup. Warmups should resemble the exercises you’ll do during your weight lifting workout. This allows your muscle tissue, joints, and nervous system to prepare for specific movements, Snyder said. “Most likely, actions will include pushing, pulling, sitting-to-standing, stepping, and rotating,” he said.

Start with a few minutes of cardio to get your blood flowing. Finish your warmup with dynamic stretches that target the muscles you’ll use during your workout.

2. Start with lighter weights and more reps

There are several ways to adjust the intensity of strength-training workouts. This includes changing the number of reps or sets you do in a session. A rep is the completion of one exercise, and a set is a group of reps.

You could do fewer reps with heavier weights. Or you could do more reps with lighter weights. Beginners usually start with the latter approach, said strength and conditioning trainer Reda Elmardi, CSCS. Starting with lighter weights can help you prevent muscle strain. It also gives you time to learn proper form, which can lower the risk of injuries.

But lighter weight doesn’t mean less reward. Researchers compared two strategies in a small study: more reps with lighter weight and fewer reps with heavier weight. They found that both approaches increased lean muscle mass and strength.

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3. Increase weight gradually

Progression is key when it comes to weight lifting, Elmardi said. Start with a weight that challenges you but allows you to complete your reps with proper form.

Once you can comfortably perform the exercise for the desired number of reps, gradually increase the weight in small increments. Aim for a 5% to 10% increase in weight each week to ensure steady and sustainable progress.

“It’s important to pay attention to your body’s signals during weight lifting,” Elmardi added. If you have trouble completing an exercise with proper form or experience sharp pain or discomfort, it may be a sign that you’re lifting weight that is too heavy.

“Be mindful of your limitations, and don’t push yourself beyond what your body can handle to avoid injury,” Elmardi said. Think of those limitations as opportunities for progress.

To make gains in weight lifting, you need to challenge your muscles continually. Progressive overload is the principle of gradually increasing the demand on your muscles over time. You can practice progressive overload by:

• Adding more weight

• Increasing reps or sets

• Reducing rest time between sets

Experiment with different variables to keep your muscles guessing and avoid plateauing, Elmardi suggested.

4. Try free weights or household items

Strength-training machines at the gym can be beneficial. But they keep you in a limited range of motion, Elmardi said.

“One of the major advantages of free weights is the ability to perform exercises through a full range of motion,” he noted. “This promotes better muscle activation and development.”

Free weight exercises resemble real-life movements and engage multiple muscle groups. You activate stabilizer muscles to maintain balance and control while using free weights, Elmardi said. So they can provide a more well-rounded workout compared with machines. Free weight exercises can also improve functional strength and coordination.

“With free weights, you have a vast range of exercises at your disposal,” Elmardi said. This allows for variation and helps you target muscles from different angles, he explained.

You can practice with barbells, dumbbells, or kettlebells. If you don’t have weights at home, you can use household items like soup cans or water bottles.

5. Rest for 2 to 3 minutes between sets

Two minutes may not seem long until you’re sitting on a weight bench, waiting for your next set. But taking the time to rest between sets allows your muscles to adjust to strength work, Elmardi said.

“Beginners often experience delayed onset muscle soreness as their muscles adapt to new exercises,” he added. “Longer rest periods of 2 to 3 minutes give your muscles enough time to recover, reducing the likelihood of injury and ensuring you can do your next set with proper form.”

6. Aim for shorter workouts

If cardio is your go-to, you may be used to exercising for at least an hour. But strength training is a highly efficient exercise. That means you can do much shorter sessions and still see results within a few months.

“As a beginner, aim for shorter lifting sessions, typically around 30 to 45 minutes,” Elmardi said. “This duration allows you to dedicate enough time to practice each exercise correctly without overwhelming your muscles.”

Once you’ve mastered the basics and feel more comfortable with the exercises, you can gradually increase the duration of your lifting sessions, he said. Aim for 45- to 60-minute sessions when you have more experience. This extra time lets you incorporate more sets and reps, which are essential for building strength and endurance.

7. Cool down afterward

An active cooldown helps your body reset after exercise. Start with a few minutes of low-intensity cardio, like jogging or riding a stationary bike. Finish with some static stretches that target the muscles you just worked.

According to the American College of Sports Medicine (ACSM), your body breaks down chemicals during weight lifting. This can cause muscle soreness and fatigue. A cooldown helps flush these chemicals from the body faster. It also brings your blood pressure and heart rate back to your baseline. Without it, you may have more post-lifting muscle soreness. That can affect your performance in your next session.

8. Take active recovery days

It might seem counterintuitive, but your muscles don’t get stronger while lifting weights. In fact, weight lifting breaks them down and creates micro-tears in your muscle fibers. But after your workouts, your muscle cells repair this minor damage, which may increase muscle mass and strength.

Lifting every day would prevent this from happening. The ACSM recommends resting for at least 48 hours before targeting the same muscle group again. That doesn’t mean lounging on the couch for several days, though. Active recovery allows you to keep moving while giving your muscles a break. It involves doing lower-intensity exercise –– such as swimming, yoga, or tai chi –– on rest days.

A study found that active recovery helps the body adapt to intense exercise.

What additional strategies can help with weight lifting?

Consistency is the key to seeing results from any fitness plan. Beginners should plan two weekly strength-training workouts. These tips may help you recover and boost your results from weight-lifting workouts.

• Consider getting a massage to soothe post-workout muscle soreness. Massage therapy may help increase blood flow and decrease inflammation.

• Focus on proper nutrition overall. And prioritize post-exercise carbohydrates and protein to replenish energy and aid muscle repair.

• Hydrate before, during, and after exercise, even if you don’t sweat during weight lifting workouts.

• Try to get quality sleep every night. Practice sleep hygiene with healthy habits, like going to bed and waking up at the same time every day, even on weekends.

You can enlist a professional like a personal trainer when starting. A trainer can show you proper form and help you determine which weights are a good fit to kick off your efforts.

“Consider strength training as a lifelong program,” Snyder said. “Do not [set] goals to lose as much weight or gain as much muscle as you can in a matter of weeks or months. Our culture promotes instant gratification, but when it comes to longevity, progress should be made in a safe and controlled manner.”

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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