Beginners guide to lifting weights

Jamie Gray gives his insights into the world of weights!

The first time you step into the gym it can be a frightening environment; all these new machines, big weights and strangers who seem to know what they are doing.

I have decided to construct an “easy guide to weight training” which will covers all the basics, and hopefully give you an insight on how to train when you first enter the dreaded gym!

Realistically I would advise training a minimum of 3 times a week with weights to begin with. If you can do more than great, but don’t overdo it to start with, it’s all about steady progression and easing your way in to start.

Ok so we are training 3 times a week, from here it’s time to construct a plan of action. I personally believe that a full body split followed by 30 minutes cardio is by far the most beneficial to start with; we are going to be incorporating big exercises, covering all muscles, burning calories as well as building muscle.

I personally like to start from head to toe.

Here is an example of a full body split routine:

  • Barbell Bench Press
  • Lat Pull Down
  • Standing Military Shoulder Press
  • Dumbbell Bicep Curl
  • Triceps Extension
  • Squats
  • Standing Calf Raise

Complete each exercise for a total of 3 working sets of 10-12 reps then move onto the next.

When all exercises are complete, choose a piece of cardio equipment and complete 30 minutes at a steady pace!


  • Always complete at least one warm up set before adding heavier weight.
  • Complete the motion in a steady controlled fashion, ALWAYS control the negative
  • Don’t be afraid to ask for help, everybody was a beginner at one point!
  • Make sure that you working sets are at sufficient intensity
  • Add weight in small increments, if possible each set add more weight to progress quicker
  • Cardio can double the amount to fat loss Make it a habit
  • Most importantly ENJOY YOUR WORKOUT!
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