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The Beginner’s Toolkit: How Do I Start A Weight Training Program?

Weeks 1-2: Ease In
There’s no need to dive into a workout program only to burn yourself out. Give your mind and your body a break, but do so in the gym, not on the couch.

First, get your doctor’s approval to begin weight training — this is vital. You may have an underlying medical disorder that would put you at risk for any exercise or dietary change. Be sure to rule that out. The odds are against it, and most doctors will tell you that exercise is always a step in the right direction, but better safe than sorry.

Begin your training without weights at all, or with weight so light you feel like you’re not even working hard. Here’s the catch: train slowly, deliberately, and with intense focus on the muscles. Seek to idealize your form (more on that in a moment.) Then, stretch — a lot. Stretch the muscles being worked and get them ready for the coming weeks.

You will use the workout given below for weeks 1-2, merely with lighter weights.

Second, hire a trainer for just a few sessions. Most of you can even find a trainer to donate his or her time to your cause if you just ask. All you need is a few sessions — about three or so to learn the movements. Take a video camera if you can so you can review and practice the movements. With just a bit of practice, they’ll become second nature.

The focus must be on the muscle involved — not on “lifting the weight.” You’re not a weight lifter — you’re a bodybuilder or bodysculpter! Big difference. The goal is to stimulate the muscle, not to lift the weight. You can do this with far less weight than you think.

Finally, write down everything you do. Make this a life-long exploration into what you’re capable of. The only way to know and excel is to journal your progress.

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