So, you want to start weightlifting?

By Erica Schwartz

Photograph by Julien Pedro

As a longtime weightlifter and recently minted Certified Personal Trainer, I often have friends ask me how to get started in the gym.

Starting weightlifting can feel intimidating, especially for women and gender nonconforming people, but it doesn’t have to be. Lifting weights is an incredible stress reliever and plays an important role in  long term health. So, here is some of my advice to get you started

Don’t be afraid to ask for help

As a personal trainer, my first piece of advice is always to seek professional guidance. However, as a college student myself, I understand that this isn’t financially feasible for everyone. 

If hiring a personal trainer isn’t an option, there are many free — or at least cheap — resources online. Many trainers offer online coaching services or pre-made workout programs that cost less than hiring someone in person. 

Additionally, many gyms have personal trainers walking around the floor, ready to give brief advice or assistance. If you feel unsure about your form on a certain exercise, don’t be afraid to ask — they are there to help!

YouTube is also an amazing and free resource, full of helpful form tutorials and sample exercise regimens. Just make sure the people you are seeking advice from are qualified to provide it. 

Start small

With all your newfound energy, it might be tempting to get to the gym and grab the biggest weights you can find. However, this is a path destined for injury. 

Be patient with yourself and start with lighter weights. Your first few weeks in the gym should focus on learning proper form so that you can perform exercises safely. Rushing into heavy weights makes it harder to maintain good form and increases the risk of injury.

A good rule of thumb is to pick a weight at which you can safely perform around 10 to 12 repetitions. Your muscles should burn by the end of your set, but you shouldn’t feel any intense pain. Over time, you can gradually increase weight or repetitions — this is termed progressive overload.

Comparison is the thief of joy

It can be easy to compare yourself to others you see around you at the gym or on social media, but your journey is ultimately your own. Put on your headphones, blast the music that motivates you, and focus on being the best you that you can be.