Strength training tips for beginners

New to weight training? You don't have to start big. Even 5-lb weights are enough to start building strength and muscle.

Woman holds two barbells over her shoulders as she uses strength training steps for beginners as part of her exercise plan.

Sometimes it's hard to know how much weight is enough when you're a beginner trying to start a strength-training program. 

Rule of thumb: Don't start with anything higher than 5 lbs. But are 5-lb weights enough to make a difference? The answer is yes. Starting with lighter weights will help protect you from injury. Ultimately, you want a weight you can lift at least 8 times, but no more than 12. Adjust the weight as you get stronger. 

Train to threshold 

Here's the RealAge approach to strength training: Do two sets of 8 to 12 repetitions, resting for about 45 seconds between sets. The muscles worked should feel pretty tired at the end of the set, as if they can't lift the weight one more time. This is called training to threshold, and it makes your RealAge younger! 

Prime your posture 

Form, too, is important for beginners starting weight training. Your head should be in line with your spine, and you should have a natural arch in your lower back. Don't lock your knees. Keep your wrists straight and firm. Pull your shoulder blades slightly toward each other and down. Lift your chest up and out. You should be able to steadily lift the weight while keeping your form. And remember to breathe! This helps keep your blood pressure in check.

More On

Learn how to do a squat with hands on hips

video

Learn how to do a squat with hands on hips
Join us in this step-by-step tutorial video to perfect your squatting technique.
6 reasons why women should weight train

article

6 reasons why women should weight train
When we think of muscles, we think of Popeye, not twiggy Olive Oyl. But building and maintaining muscle mass is even more important for women. We all ...
Learn how to do push-up on knees for beginners

video

Learn how to do push-up on knees for beginners
This workout is perfect for beginners or those working on building upper body strength.
Learn how to do a chest press with alternating arms

video

Learn how to do a chest press with alternating arms
Learn the proper technique to master the Chest Press with Alternating Arms.
How does lifting weights affect your health?

video

How does lifting weights affect your health?
Vonda Wright, MD, says the benefits of strength training go way beyond stronger muscles. Learn how weight lifting helps melt belly fat and prevent art...