Beginning weight training requires that a number of questions be asks. Specifically, we have to ask: “Why?”, “When?”, “What?”, and “How much?”
Why? Why one is initiating weight training program is an important question, but perhaps no the first question we should ask. It is not the first question to ask because, as a beginner, one has to build a similar (strong) foundation before going forward. Once a foundation is established then one can address the question of “why?” more specifically.
The foundation should have the goals of injury prevention and movement patterns in mind. As such technique and “mind-muscle connection” (kinesthetic awareness) are critical. Full range of motion, mobility, and motor control are to be considered.
Only after the foundation is established can we begin to discuss things such as hypertrophy, strength, muscle endurance, and sport specificity. The only goal to the newbie weight lifter should to motor-pattern development.
When? “When?” is a multi-faceted question. I ask my students, “When should someone start resistance training?” I usually get a range of ages. I then point out that the question is about resistance training and not weight training, per se. Resistance training, I instruct them, should begin at birth. In other words, we should start moving the limbs through a full range of motion and against resistance starting at birth. It is natural for a newborn to push against someone touching their foot or limb. This is “resistance training.”
When to start weight training is a different question. Many will guess something like “junior high school” or “high school.” Dr. Michael Yessis, the sports scientist who is most credited with bringing Soviet sports training techniques to the United States, says (and I quite agree) 8-10 years of age. Now, this is not to say that 8- to 10-year-olds should be lifting heavy weight and pushing PRs in the weight room. Rather, they should be practicing the basic movement patterns to begin lifting heavier when they are ready. Remember, technique and basic movement patterns are our initial priority. It is also important that the child have the willingness and the emotional maturity necessary to be focused and intentional with their training. As such, gymnastics and calisthenics should be an important part of early physical education.
After the age of about 12 years, we can now pretty safely say, “Now is the time to start lifting weights.” Don’t believe the answer to this question changes as one ages. Indeed, I would argue that it becomes more important now as we age. I have personally started clients lifting weights as old as 84 years (and it would have been older if the opportunity had presented itself.
How? The question of “How” to begin a weight training program is actually simpler than it is difficult. Remember, as beginners, the focus should be on technique mastery and motor learning. “How?” is often a question of access and preference. I began weight lifting in the early years of Nautilus (i.e., the high-intensity training practices of Arthur Jones, Ellington Darden, et al.). This laid a strong foundation for understand the feel of isolated muscle contraction (what is popularized now as a “mind-muscle connection”) that later transferred well into free-weight exercises. Machines have a place for beginners—especially much older adults for whom balance may be an issue—however, they lack a necessary component of balance and coordination. Free weights are quite versatile and accessible (it is much cheaper to start a home gym with a bench, rack, and Olympic barbell set than with a full Nautilus circuit). Personally, I think there is some benefit of starting with machines and transitioning to free weight, but, overall, the greatest benefit is likely to come from free-weight exercises, as movement is less restrictive.
Exercises should emphasis all the major joints moving through their full range of motion (e.g., shoulder and hip flexion/extension/abduction/adduction, shoulder and hip horizontal abduction/adduction, knee and elbow flexion/extension, spinal stability and mobility, etc.). I suggest the basic 5 variations (squat, deadlift—or hip-hinge, bench, row, and overhead press), as well as specific exercises for the core (stabilizing and dynamic—e.g., rotational/anti-rotational, flexion/anti-flexion, extension/anti-extension, etc.). As a newbie, sticking to the basics is most important. Leave the more complicated and Instagram-worthy exercises to more advanced lifters (or, for that matter, ignore them altogether). Keep it simple.
How much? The question of “how much?” circles us back to the question of “why?”. As a beginner, “practice does not make perfect. Only perfect practice makes perfect” (Vince Lombardi). Light-to-moderate weights should be lifted with proper form for repetitions. Dr. Yessis promote a 1×20 program (one set of 20 repetitions). I think this is one approach, but there are alternatives. Frankly, in the truly newbie state, it is the accumulation of “perfect practice” that is most important. Technique can break down with high repetitions from fatigue or loss of concentration. I believe it is possible to get comparable results from a 5×5 program, a 2×10 program, or most any rep scheme—as long as the technique is practiced with near flawlessness.
As the technique is mastered, we then have to begin to implement the principle of progressive overload. At this point, volume, intensity (weight), repetitions, and sets become important (never, of course, at the expense of technique). Goals become important. We, now have to ask ourselves “Why?”
“How much?” is also nuanced by “What else?” The accumulation of fatigue also has to be considered in how much we do. What else are we doing that is going to impact recoverability? Work. Other training. Non-exercise physical activity. These will all contribute to accumulated fatigue and need to be managed.
“Why?” is nuanced by a more refined “Why?” Hypertrophy is a common goal of weight training. We usually lift weights to build our muscles. However, what kind of hypertrophy is desired? Do we also desire increased strength? Are we seeking myofibrillar hypertrophy, sarcoplasmic hypertrophy, or both. Myofibrillar hypertrophy is functional hypertrophy. It brings with it increases in contractile strength. Sarcoplasmic hypertrophy, however, is more cosmetic hypertrophy. While it generally is associated with some increase in contractile strength, it mostly involves an increase in the volume of the muscles. Sarcoplasmic hypertrophy is often the primary goal of bodybuilding. It matters little in the sport of bodybuilding how much the athlete can lift. What matters is appearance. Most sports, however, require an element of strength, power, and/or muscle endurance. In some, size and strength are desired (e.g., football). In others, greater strength is desired with less emphasis on size (e.g., wrestling or Olympic weight lifting). Thus, the “why” needs to be factored into the programming. As the programming advances, this often requires more careful periodization (i.e., planned variation over a training period or cycles). At this point, the beginner moves to the more advanced training of the novice, intermediate, and advanced lifters.
The questions associated with more advanced training are of little value until the basic skill of weight training are mastered. This includes the basic movements, of course, but this also includes the essential elements of commitment and consistency.
Be your best today; be better tomorrow.
Carpe momento!