How to Lift Weights

Learn how to lift weights in this introductory guide to basic weight lifting. Discover the most essential training practices to get ready for the gym.

This is meant to be a very simple weight lifting guide for brand new trainees. You should have a grasp on the basic knowledge outlined on this page before stepping foot into a weight room...

...Think of this page as weight lifting for dummies - only the bare essentials of mastering the art of picking up a heavy object and putting them back down.

More detailed training information on how to lift weights can be found within the weight lifting program guide.

Reps & Sets

Repetitions (reps) are the number of times you lift a weight. There are two parts to each repetition: the positive rep (i.e. raising the weight) and the negative rep (i.e. lowering the weight).

A set refers to a collection of repetitions, performed sequentially (i.e. one after the other).

So, to give you an example, "2 sets of 5 reps" means that you should complete 5 repetitions of an exercise, take a short rest break, and then complete another 5 repetitions of the same exercise.

Warm Up

Never skip warming up. If you want to find out how to lift weights the right way, then you're going to have perform a warm up routine. People seem to ignore this aspect of training until they get an injury or two. But here's a rule I like to work by: If you don't have time to warm up, then you don't have time to lift.

It is necessary to prepare your body for the ensuing workout in order for it to be safe and maximally productive. Here's some warm up routine guidelines to get you started:

1. Do 5 minutes of light cardio (e.g. jogging)
2. Do 5 minutes of stretching
3. Perform at least 3 warm up sets for each major exercise. Start light and gradually work your way up.

Proper Exercise Technique

Learning and consistently using proper exercise technique should be a top priority for every beginner. If I had a nickel for every time I saw disgusting, gut-wrenching technique at my gym, I'd have...a lot more pocket change than I'd care to have!

My point is that most people who think they know how to lift weights are actually more clueless than Steve from Blue's Clues. In other words, their form sucks and they don't even know it...

...But this is usually because they don't take the time to actively seek out how to learn the important nuances of weight training technique.

However, the good news is that it's not impossibly difficult or overly time-consuming to do so; especially since you have this database of weight lifting exercises, which includes detailed exercise tutorials.

Also, since you are reading this article on how to lift weights, I'm assuming you're willing and motivated to put forth some consistent effort that will pay off ten-fold in the future.

Breathing

Breathing the right way during an exercise can make you stronger. Take a deep breath before or during the negative rep and hold it in you complete the most difficult part of the positive rep (i.e. release your breathe once you get past the "sticking point").

If all else fails, then just breathe!... Do it whichever way feels most natural. The fun stops when you pass out from forgetting about that pesky need for a constant oxygen supply. :-0

How Heavy?

First off, "heaviness" is all relative; it's about how the weight "feels," not the actual poundage. What's heavy for someone else might feel as light as a feather to you. And what's heavy for me might feel like a stack of anvils to you. :D

When you're first starting out, there is no need to lift the maximum weight you could handle. In fact, that would be counter-productive because it would interfere with your ability to use and learn proper technique.

Instead, use a weight that is challenging enough where you can still do the movement correctly without faltering, and falling on your face. But it should not be so light that your Great Aunt Gertrude would call you out for being a girly-man. To put it in more concrete terms: When you're still learning the technique, you should use a weight that allows you to have about 2 or 3 reps left in you when you finish each set.

Once you're confident that your form is good, you should proceed to use heavier weights. This doesn't mean that you should lift until "failure" (i.e. you're muscles fail, and you are unable to do anymore reps with proper form) on every set. However, the weight should be significantly more challenging. It's okay if your form isn't always perfect when pushing big-boy weight, but it should always be at the least, acceptable ...

...That is, even when lifting heavy, your form should never have any major flaws; meaning no flaws that significantly increase your vulnerability to injury. Basically, use common sense and don't be stupid. :-D

Adding Weight

Okay, so by this point, you basically know how to lift weights. You know how to prime yourself by warming up, your technique is impeccable, you can breathe like a champ - All while lifting some pretty heavy weight. Now, the journey begins...

...Progression!

You should add as much weight as you can to each exercise as often as possible, while still maintaining the minimum standard of acceptable technique. Doing so will guarantee results (see also the principle of progressive overload).

While you definitely want to challenge yourself and gradually push your limits, it's important that you avoid getting so caught up in chasing numbers that you sacrifice form for adding unnecessary extra weight.

...And that is how to lift weights, in a nutshell.

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