How to Safely Start Lifting Weights

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.

If you’ve finally managed to get yourself to the gym it’s crucial that you don’t injure yourself while you’re lifting weights.

It might not seem like it but lifting can be dangerous if you’re not prepared and don’t know what you’re doing. Not only can you injure yourself but if you do and it’s bad enough, you could put your fitness goals on hold for months.

So, how do you know how to safely start lifting? Keep reading and we’ll guide you through everything you need to know.

Choose the Right Equipment

First, it is important to consider your fitness goals and the type of equipment that will best meet them. Do research to learn about different types of weights, resistance bands, weights machines, and other equipment used for weight training. It is important to also consider your experience level when selecting the best equipment.

Additionally, ensure that the equipment is of good quality and does not have too much wear and tear. Ensure that the equipment is designed to be both safe and effective.

Ask your doctor or fitness instructor for advice if you are unsure about the equipment. Finally, buy from a reputable store to make sure that you are getting the best value for your money. 

Learn the Proper Postures

Proper posture can prevent unnecessary strain, soreness, and even injury. When adjusting weight lifting postures, ensure feet are shoulder width apart to provide balance as you press weights up and down. It is helpful to keep the chest up and out and to tightly engage the core muscles to support your spine.

Make sure to keep arms and elbows tucked in when lifting weights to avoid putting too much strain on the muscles. Lastly, learning to breathe properly when lifting is important, as breathing helps to regulate blood pressure and reduce the risk of straining. Learning the proper postures before lifting weights can help ensure a safe and successful workout.

Don’t Overdo It

Starting off slowly is key in order to minimize the risk of injury. Start with light weights and fewer repetitions and gradually build up from there.

Make sure to take days off so your body has the opportunity to rest and recover between workouts. Stretching and warming up muscles, as well as using proper form, is essential. As you become more experienced in the gym, you can start to increase the weight and repetitions of your workouts.

Hire Professionals

To start, research any certified personal trainers you may be interested in hiring online. Sources like can help you get the right personalized training your need.

When looking for a personal trainer, make sure they are certified by a nationally recognized body such as REPs. The fitness professional should also have a specialism that is relevant to your goals (e.g. weight lifting).

Talking with the professionals you are considering and asking questions regarding references, qualifications, and experience can help you make a decision. It can also be beneficial to schedule a few sessions to get a feel for their teaching style and find out if you and the trainer can work together.

Start Lifting Weights Today

Lifting weights can be an excellent addition to any fitness routine. Do your research, select the best equipment and professionals to help, and use the proper form to ensure a safe weightlifting experience.

Good luck on your journey and don’t forget to enjoy the process! Get started now with the weightlifting program!

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Written by Patricia

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