5 Tips for Weight Training with Beginners

Many people falsely believe weight training (sometimes called strength or resistance training), is only for those wanting to ‘bulk up’ with rapid muscle growth.

As a personal trainer, the first hurdle with a new client is often to dispel any preconceived ideas they may have and explain the results that can be achieved through weight training.

Weight training provides benefits across both physical and mental health, such as:

  • help toward fat loss, body toning and shaping, as well as building muscle.
  • increasing stamina and strength; a key reason for athletes and other sportsmen using weight training techniques in preparation for upcoming events. It can also aid in recovery from injury.
  • improving the sense of wellbeing and self-esteem, as well as being a controlling factor in lifestyle conditions such as diabetes, depression, and obesity.

It is also used by specialists in programs designed for people recovering from degenerative conditions including stroke, heart disease, and arthritis.

Once all these benefits have been positioned correctly, it will be necessary to produce a weight training program for your client. Here are five tips to ensure such a program achieves the results you and your client expect.

  1. Consult a doctor, and review medical conditions

Before you can formulate any plan with a client, you’ll need to be informed of any medical restrictions imposed as well as any medical conditions which may have an impact on the training.

  1. Assess the aims and goals of the training

Training schedules must be designed for an individual client’s needs, expectations, and ability. Assess appropriate weight use, and repetition ability, and build as the client’s strength improves. Create a balanced program that addresses all major muscle groups.

  1. Teach the techniques required

Ensuring beginners learn proper form, and are able to perform exercises correctly, will ensure better results and decreased possibility of injury.  Beginners are vulnerable when attempting to lift too much weight; poor technique may lead to injury as well as a less efficient workout. Breathing techniques (to avoid heightened blood pressure) will also need to be taught.

Control of the lift is also important – this allows muscle isolation and stops the client relying on momentum to complete the lift.

  1. Warm up and cool down

Make sure your client understands the importance of warming up with a 10 to 15 minute light aerobic exercise. After a workout, light stretching, callisthenics, or other appropriate exercise will ensure maximum reduction of muscle soreness.

  1. Rest

Exercised muscles should be rested, with no muscle group worked two days running. This allows muscle repair and prepares for further exercise.

Successful Weight Training for Beginners

If you follow these tips, your new clients will get a great workout and reap the benefits of weight training.  They’ll see improving health and wellbeing, with increased strength and stamina.

Onfit programs enable personal trainers to achieve the qualifications that evidence the expertise to help clients achieve their goals. Contact us now to find out how Onfit personal training courses will help you provide a valuable personal training service and improve your clients’ lives.


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