Getting to Grips with Weight Training


First of all I hope you enjoyed the first article, if you haven't already read it (on the benefits of weight training) then please click here. I wanted to explain some of the main reasons why weight training will benefit you physically but also mentally. Hopefully after reading it you are now convinced how much it will help your day to day life and are ready to literally grab the dumbbells by the neck and get started!

For this article I'm going to break down the best way for you to start resistance training (lifting) wherever you choose to train. A lot of people have a misconception about lifting weights. They quickly presume, or imagine super heavy metal plates and enormous dumbbells with men grunting their way through their session. Yes this happens but like everything else is only a small part of the big picture.

As I mentioned above I like to call weight training 'resistance training'. Anything where you control your own body against another force is resistance training, so in essence anybody who has ever tried a lunge, squat or press up has in fact started lifting weights!

Ok so now I'm going to really get into the basics of how to create a resistance training session for yourself. I'm going to give two variations of a workout plan, one for if you want to train at home, or one if you already have a gym membership.

The basic rules apply for both, we will be doing a full body workout that will work all of your big muscle groups so we get stronger quicker, but will also burn a lot of calories.

Home resistance/bodyweight plan:

  • Bodyweight squats
  • Kneeling push-ups or push-ups against an incline (wall/couch)
  • Forward lunge
  • Plank 
  • Glute bridge hold
  • Kneeling renegade row
  • Slow mountain climber

Beginners should aim for 30 seconds of each exercise, and rest 30 seconds before attempting the next. Once one circuit is complete then rest 2 minutes before repeating all again for two more rounds. If easy then increase to 45 seconds on and 15 second rest in-between. If you need help with how to do these exercises many examples can be found online, for example on YouTube.

Dumbbells resistance workout at gym or home:

  • Forward lunge holding weights
  • Dumbbell shoulder press
  • Goblet squat with weights
  • Dumbbell bent over row
  • Dumbbell lateral shoulder raise
  • Dumbbell stiff leg deadlift
  • Dumbbell tricep kickback


All exercises should last 45-60 seconds but with good form. If you feel you need to rest in between then do so but if not then just take a 2 minute break at the end of all exercises before repeating 2-3 more times. As before just check YouTube video exercises if you need to learn form.

I hope you give one of these resistance training plans a go, and I hope you now realise there really isn't anything scary about them, plus you already know the amazing effects it will give to your body!