Girls who lift: Your guide to weight training

We're pumped to help you start weight training 💪

Updated on06 02 2020

Weight training is more popular than ever before withcelebs and influencers taking to the 'gram to flex their muscles and reveal their workout routines.

Exercising at home means that you can cancel your unused gym membership (we’ve all been there) and save money while you get into shape from the comfort of your living room. Win-win, right?

If this sounds great to you, we've gone one step further and created a guide to weight training. You're welcome!

Weight loss with weight training

So let's start with the basics: weight training uses weights as resistance. This simply means that you are creating a force for your muscles to push and pull against. And that's it – it's so simple, which makes it one of the best ways to get in shape without a personal trainer.

Whether you’re new to working out or a regular gym bunny, weight training can be tailored to suit your fitness level. It uses minimal equipment – or none at all – and you can see results from doing as little as 30 minutes three times a week.

What are the benefits of weight training?

We’ve all seen incredible fitness inspo on Instagram; weight training isn’t just for body builders. This fitness regime helps to slim and tone your trouble areas, building lean muscle without the bulk.

Weight training also improves bone density, which can decrease with age. It works to turn your fat into lean muscle, while strengthening your tissue and tendons. And, on top of all that goodness, it also helps to improve your balance, coordination and your muscle strength. WOW!

The problem is that when you’re feeling stressed after a day at the office, the LAST place you want to be is at the gym. It's not all bad, because working with weights has been proven to reduce stress and anxiety. So, where do we sign up?

I can do that at the gym. Why should I opt for a home workout?

You can do it watching Netflix or the Winter series of Love Island – reason enough, right? Weight training requires minimal equipment. Invest in a decent pair of dumbbells, a kettle bell or resistance bands, make enough space for a yoga mat in your living room and get to work.

This means there’s also no sweaty commute (or communal showers afterwards). In fact, you only have to move from the sofa to the floor for your workout, and suddenly you have your own private gym! Utter luxury. Grab your weights when you have a spare few, and watch those muscles sculpt.

Okay... SO, where do I start?

First things first, choose your equipment. Dumbbells are perfect for beginners and you can find a good pair for around the price of one month’s gym membership. It’s even possible to do a full workout by using your own body weight as resistance (so there’s no need to spend a penny).

There are tons of free workout videos online to help you learn the moves. Try signing up to a YouTube fitness channel for a little inspiration. Finally, make sure you follow the instructions on the fitness channel to prevent any injuries, and don't forget to do the following:

Warm up – there’s no instructor to remind you so this is down to you. Trust us: if you forget it, you’ll feel it the next day…Learn the techniques – the key to success with weight training is form. Make sure you’re following the moves correctly to prevent injury.
Start slow and low – use the right weight for you then only increase the weight when you are ready. There’s no shame in starting low and building up as your strength improves.
Remember to rest – give yourself at least two days off a week. These breaks are important to let your muscles repair themselves.