How to start weightlifting

Man adding weights to barbell

Super short and simple starting guide for the folks who want to start weightlifting.

To get stronger and look better, you essentially need 3 things:

  • Lift heavy weights
  • Eat well
  • Sleep enough

To get started:

  1. Go to thefitness.wiki, read articles about muscle gain in general and about diet.

Then, if you have access to gym with a barbell and a power rack (recommended!)

  1. Read about Fitness Basic Beginner Routine.
  2. Google for videos how to make the exercises from there with a proper form. Like "How to bench press with proper form".
  3. Go to Liftosaur, select "Basic Beginner Routine" program, and start training.

If you don't have access to gym with barbell, but at least have dumbbells of various weight and some sort of bench:

  1. Read about Dumbbell PPL program.
  2. Google for videos how to make the exercises from there with a proper form. Like "How to dumbbell chest press proper form".
  3. Go to Liftosaur, select "Dumbbell PPL" program, and start training.

That's it. It's that simple. Whole initial reading and videos watching would probably take like 1 hour. And then you'll spend around 40-60 minutes in gym about 3 times a week.

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