Lifting weight is the foundation of our most incredible transformations at Ultimate Performance Hong Kong.
But for anyone lifting for the first time, hitting the weights can feel like a daunting or overwhelming prospect.
Many U.P. clients were in this very same position as complete beginners when they first started their body transformation journeys.
Some of our most successful transformation clients share their best tips and advice for anyone ready to start strength training.
1. ’Don’t be scared of lifting weights’ – Carolyn, Ultimate Performance City of London
It sounds scarier than it is. We naturally think that weightlifting is very technical and complicated, but your PT guides you through it and you soon realise that you begin to understand how it all works together and you more feel confident about lifting heavy.
2. ‘Learn to feel the right muscles working and you will get in great shape’ – Rachael, Ultimate Performance Manchester
Work with a trainer until you feel confident – they will help you with the correct technique and encourage you. When you have done the moves a few times and feel comfortable, you will know what feels right and which muscles should be working on which exercise.
Once you feel a bit more confident to go it alone, believe in yourself, know you won’t break, and don’t be scared to up the weights so you progress! Oh, and ladies, you won’t get bulky if you weight train – you lack the hormone testosterone which is needed to bulk up! You will, however, get in badass shape!
3. ‘Technique is everything, so perfect every single rep’ – David, Ultimate Performance Singapore
The best tip for anyone lifting weights for the first time is simply to concentrate on form for every rep. Form is everything.
4. ‘Follow a structured training program and you will see results’ – Cesar, Ultimate Performance Dubai
At Ultimate Performance, you have the best trainers in the world pushing you to the limit and following a proven method. You just need to follow what they say and stick to the training plan.
I was getting my posture corrected at all times until I got my technique right to isolate muscles properly and to avoid injury.
Apart from the typical aches and pains one or two days later, which you get used to, I never had an injury, all because I followed my trainer’s advice at all times.
5. ‘Start off slow and listen to your trainer’ – Bhaskar, Ultimate Performance Singapore
Start slow and trust your personal trainer to guide you. They know how much your body can start with and they will push you slowly but surely and increase the weights to help you progress.
They are monitoring your body movements all the time and will cut back on the weights when your body is not able to handle it. So just do as your trainer says!
6. ‘Perfect your technique before increasing the load’ – Paul, Online Personal Training
We have all been there at some point in our weightlifting lives.
Start off light and make sure you perfect your form, really concentrating on tension on the muscle group you are working.
Once you are comfortable that you’re doing it right, start progressing every week by going heavier or doing more reps each time. But always remember, form remains key.
7. ‘Track your progress in every session’ – Ben, Ultimate Performance Manchester
It’s easy to just turn up to the gym, not have a clue what you’re doing, and just do a random workout on a load of different machines.
But this unplanned and scattergun approach is the quickest way to get bored, become unmotivated and see any limited progress rapidly stagnate.
You need a training program you can follow, that’s built around your goals, that will enable you to progress session to session, week to week, and month to month, and that is set up to get results.
The only way to keep progressing and get results is to keep improving in every session, whether that’s lifting heavier, adding more intensity, or pushing out a few extra reps.
That’s why it’s so important to go in with a proper workout plan and track your workouts. Keep a log book and record every rep and every set of every workout.
This will show you in black and white the progress you are making and will keep you motivated and accountable to keep progressing even more from session to session.
8. ‘Focus on quality work, be patient, and strength will come’ – Kamran, Ultimate Performance Manchester
It can definitely feel daunting. I remember the first time I held a heavy barbell over me, I kept thinking “am I going to be able to hold this?”
The strength comes eventually, so be patient and keep working hard.
Also, don’t worry too much about the actual numbers or weight you are moving – concentrate on perfect form. You will be amazed at how heavy 4kg dumbbells can feel!
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9. ‘Always start light and work your way up’ – Sarah Jayne Dunn, Online Personal Training
Start light to get your technique correct so as not to injure yourself, listen to your body.
Then once you’ve done this, you can increase your weight gradually to challenge yourself and keep on beating your personal bests!
10. ‘Find a weight that is comfortable but challenging’ – Samantha, Ultimate Performance Manchester
My best tip for first-time weightlifters – ASK FOR HELP!
Don’t be that person wandering aimlessly between the dumbbells debating between a 6kg or 16kg – drag the gym PT over and try different weights out whilst someone is there to assist you.
Start light and work up, until you find a weight you can rep out 8-12 – you should be struggling by your last rep!
Ensure your technique is correct to avoid injury, and enjoy it!