Let me start off by saying that I’ve avoided lifting weights for years. For a long time, I envisioned these types of exercises for people who wanted chiseled, body-builderesque physiques. But after some trial and error, I’ve figured out some beginner-friendly tips for lifting weights at home.
Strength training exercises have so many benefits, especially on hormonal health. So, I had to explore it as part of my wellness journey.
At the time of this post, I am only up to 15-lb weights. So, in no way would I be considered a body-building pro. But I do have some tips to help you successfully incorporate weight training for long-term success.
Benefits of Strength Training
First, let’s dive into the reasons you should lift weights. If you’re like me and dealing with hormonal imbalances, these types of workouts have been shown to impact hormones positively.
Exercises that promote muscle growth help the body to burn fat more efficiently, increase insulin sensitivity and support the production of hormones.
Increased muscle mass means you burn more calories while active and at rest which can potentially reduce your overall body fat. And excess body fat has been linked to estrogen dominance.
More muscle also means increased insulin sensitivity, which positively affects hormone-related conditions such as PCOS.
Now that you know the benefits let’s dive into some simple tips to help you get started with incorporating weights into your workout routine.
Tips for Lifting Weights at Home
1. Study the proper form.
The last thing you want to do is spend time working out for very few results. Or worse, injure yourself. That’s why form is one of the most critical pieces to lifting weights at home.
Fortunately, you can find videos on YouTube and even some IG and TikTok influencers who share tips and demonstrate proper form. Learning to do exercises correctly will make for much more efficient workouts.
2. Consider a coach to get started.
Need a more personalized touch? Hiring a professional, even if it’s only for a short period of time, can help you get laser-focused on doing the right moves to get you the right results.
3. Determine your workout plan based on your goals.
Are you trying to lose body fat, gain muscle, or simply trying to increase your strength? Knowing this will help you determine the size weights you’ll need to start out with and how many reps you plan to do. This is also something a coach can assist with.
4. Set aside a specific space.
It helps to have a designated area to do your workouts. If you’ve made space for it, it’s more likely you’ve committed to it.
5. Get the right equipment.
No need to invest in the most expensive equipment right away. The key is to get the equipment you actually need. I suggest keeping your equipment costs low until you figure out how often and the type of workouts you plan on doing.
6. Find Your Favorite YouTuber.
I’ve discovered some amazing YouTube channels for strength training. One of my favorites is is MadFit. Maddie does a fantastic job of going over the proper form, and many of her videos are beginner friendly.
7. Nourish your body properly.
Recovery is just as important as the workout itself. Ensure you’re hydrated and consuming enough macros, especially protein. What you eat before and after your workouts matters.
8. Schedule rest days.
Again, recovery is key. Spread your strength training out during the week to give yourself a day or two in between workouts, especially when you’re just starting out.
I’m totally guilty of skipping those stretches before and after workouts, and I usually pay for it later. I can tell the difference when I’m more diligent about stretching. Consider this part of recovery and commit to it.