Lifting Weights for Beginners: Why Lifting Weights is Always Relative
What to Expect When You Start Lifting
Think You’ll Be Deadlifting on Day One? Let’s Clear That Up.
Photo by Leon Mart
Starting your weightlifting journey can feel exciting and also overwhelming. Maybe you feel nervous walking into the gym, or you catch yourself comparing yourself to others who seem to be effortlessly lifting heavy weights. Seeing someone deadlift hundreds of pounds can feel intimidating, and it’s easy to wonder if you’ll ever get there.
Here’s the truth: most beginners don’t step into the gym to lift the heaviest barbell in sight. More often, the first goal is simple- build some strength, add a little muscle, and feel more confident in your body.
The good news is you won’t start out lifting massive weights. Those videos online can be inspiring, but they don’t show the months or years of work that came before.
As a beginner, your program will start with weights that fit your body and current strength. That means manageable loads, safe form, and a chance to build a solid foundation. You must remember that strength is relative, and starting light and building your foundation is the best thing you can do when you step into the gym for the first time.
Your Starting Point is Unique
When you begin strength training, the most important thing to understand is your baseline. If you’ve never worked out before, or it has been a while, your body needs time to adjust to lifting weights. That adjustment period is normal and necessary.
Your starting point will also depend on your body’s unique needs. Maybe you’ve sprained an ankle in the past, dealt with shoulder pain, or noticed that your mobility feels limited. All of these factors shape where you begin, and that’s okay. Lifting is about meeting your body where it is at.
As a beginner, you should absolutely challenge yourself, but it’s important to walk the fine line between pushing enough to grow and pushing so hard that you risk injury. Your goal should be steady and sustainable progress.
If you’d like a deeper dive into how to gauge how hard to push yourself in the gym, check out our blog, “Weightlifting Workout Routine Tips: How Hard Should You Push Yourself?”
Build Your Foundation First
Photo by Andrea Piacquadio
It’s tempting to watch people perform advanced lifts and want to jump straight into doing the same. It’s great to be inspired, and setting those lifts as a future goal can keep you motivated, but it’s important to remember that the people lifting heavy weights have usually been training consistently for years. Their strength was built gradually over a long period of time.
On the other hand, maybe those lifts don’t interest you at all. Maybe your goal isn’t to lift as heavy as possible, and that’s completely okay, too. What matters most is that you build a routine and foundation that works for your body and supports your goals.
That foundation starts with learning proper form, developing stability, and beginning with weights you can handle confidently. Over time, you’ll progress to lifting heavier, but it should always be at a pace that feels safe and sustainable.
By investing time in this stage, you set yourself up for long-term success. Skipping the basics can lead to injury or frustration, while building a solid foundation gives you the stability, strength, and confidence to take on heavier or more complex movements when you’re ready.
How Often Should You Train?
One of the most common questions we hear when people start training at Base Wellness is, “How many days a week should I work out?”
For most beginners, we recommend starting with strength training twice a week. A lot of people think they need to hit the gym five days a week and overhaul their nutrition all at once. But that “all or nothing” mindset can feel overwhelming, and most of the time it leads to burnout before any progress happens.
At Base Wellness, we always emphasize habit-building over perfection. You don’t have to go balls-to-the-wall from the start to see results. Lifting twice a week is not only a solid foundation for strength and muscle growth, but it’s also realistic, sustainable, and something you can stick with long-term.
Fit Training Into Your Life
Starting strength training doesn’t mean overhauling your entire life. You don’t need to lift every day or follow a rigid routine to see progress. What matters most is finding a schedule that works for you and sticking with it. Consistency, even in small doses, is what builds strength over time.
Here are some practical tips for making strength training fit into your life:
Start small and realistic. Two sessions per week is a perfect starting point for most beginners. Pick days that are easiest to commit to and build from there.
Schedule workouts like appointments. Treat your training sessions as non-negotiable blocks of time on your calendar. Planning ahead makes it easier to stay consistent.
Focus on habit-building, not perfection. Some days you might miss a session or feel too tired to lift as heavy as planned. That’s normal. What matters is that you keep going and stay consistent over the long term.
Track your progress. Keep a simple log of the weights you lift, reps, and sets. Even small improvements over time are proof that your consistency is paying off.
Listen to your body. If something hurts or feels off, adjust the weight, reps, or rest. Training should challenge you, but not cause injury.
Over time, these small, consistent steps add up. You’ll build strength, confidence, and a routine that fits your lifestyle so that you can avoid burnout. A goal as a beginner lifter is to make strength training sustainable, not perfect, so it becomes a natural part of your life.
Start Where You Are & Stay Consistent
Starting your strength training journey is all about meeting yourself where you are. Your starting weights, your schedule, and your progress will be unique to you. Focus on building a strong foundation, learning proper form, and showing up consistently.
Remember, progress is not about perfection. Small, consistent steps add up over time, and the habits you build now will set you up for long-term strength, confidence, and success in the gym. Also, make sure to celebrate every milestone along the way because what you are starting is hard! Celebrate the wins.
Your weightlifting journey is yours alone. By staying consistent, listening to your body, and building a routine that fits your life, you will be amazed by what you achieve.
Ready to take your training to the next level? Become a VIP Member of Base Wellness. Join the Base Wellness app for exclusive challenges, proven programs, a full workout library, and a supportive community that keeps you consistent and motivated every step of the way.