So this post is all about beginner weightlifting. I started lifting weights at 18 years old, during my first year in college. I made so many mistakes early on and it slowed down my progress. I want to help people understand the key areas to focus on for building muscle and help them avoid the same mistakes I made.
So, I have covered my top tips in this blog to help. Muscle building as a beginner can seem overwhelming, but these basic tips can help you get started:
- Focus on compound exercises: Compound exercises are multi-joint movements that work several muscles at once. Examples include squats, deadlifts, bench press, and pull-ups. These exercises are great for building strength and mass.
- Lift heavy: In order to build muscle, you need to challenge your muscles with progressively heavier weights. Start with weights that you can lift for 8-12 reps, and gradually increase the weight as you get stronger.
- Prioritize progressive overload: This means gradually increasing the demands placed on your muscles over time, either by increasing the weight you lift, the number of reps, or the number of sets. This will keep your muscles adapting and growing.
- Fuel your body: Building muscle requires extra energy, so make sure you’re eating enough calories to support muscle growth. Focus on whole, nutrient-dense foods, with a mix of protein, carbs, and healthy fats. The food you are consuming is even more crucial than the workouts, think about good quality food (high in protein) to make the biggest impact!
- Get enough rest: Rest is an important part of the muscle-building process, as your muscles grow and repair during periods of rest. Aim for at least 7-8 hours of sleep per night and take rest days between workouts to allow your muscles to recover.
- Be consistent: Building muscle takes time and effort, so be consistent with your workouts and nutrition. Aim to strength train for a minimum of 2-3 times per week and stick to your nutrition plan to see progress over time.
If you want to learn a little more about building muscle, check out “Muscle Building 101” by: Sean Casey Fitness. The full episode is available on Spotify and it covers amazing tips for building muscle.
The harsh truth with muscle building, is that it will take time and effort to make REAL change. Get a programme in place and stay patient. Hard work pays off in the end!
Thanks for reading,
Matthew.