Weightlifting for beginners

Find Your Personal Trainer

Published: February 19, 2020

There are many benefits of weightlifting. Creating a good routine for yourself can easily lead to you getting in shape fast. This will also take full advantage of your local gym membership because you usually cannot get the full weight equipment in your home. However, weightlifting for beginners can also be dangerous. You need to learn the correct technique so it does not lead to injury. Luckily, DubaiPT is here for you! In this article, we take a look at the most important things when it comes to weightlifting for beginners, from lifting properly to developing a high-quality routine!

It is extremely important to learn how to lift properly

We cannot stress just how important proper technique is – though we tried and we will keep trying! This is one of the first things you will need to learn if you want to start pumping iron. And the first step is to choose the right amount of weight. This can be a difficult thing to figure out when you are starting. Lifting too light will not do too much for you, while the heavy stuff can be dangerous. 

a man exercising
You need to have proper form to lift weights.

To figure out the weight, you will need to know how many reps you can do in one routine. This applies to lifting weights, creating a kettlebell workout, bench presses and similar exercises. For the latter one, for example, you will need more than 3 or 4 reps to build muscle. Because of this, you should pick a weight that you will be able to lift more than a dozen times before you get to the muscle failure point.

Muscle failure is weightlifting for beginners term you need to know about. This is the state you get in after doing a routine where you cannot do another rep without help. Don’t worry – as you start lifting, you will get to understand your body better and figure out when you’re reaching the point! Ideally, you should aim for it to occur after the last rep you planned.

Warm-up and cool down even when you’re not weightlifting for beginners

This is a basic thing you need to do in any workout – at any point in your life. No matter whether you are lifting weights or working with trainers of boxing Dubai has to offer, you need to warm up before the exercise! A warm-up routine is important for multiple reasons. First, it will get more oxygen into your bloodstream. Once it gets there, it can easily go to your muscles as well and prepare them for the session. Due to the oxygen, muscles will not be as sore (if not at all!) after you are done. Also, try to elevate your heart rate. This way, your heart will pump more of this good blood into your tissues!

a cat stretching
It’s important to stretch after each exercise.

Typical exercises are meant to move all of the joints that you will be focusing on during the routine. Make sure you move them in their full range of motion so that you don’t experience any discomfort once you start lifting. For example, shoulder exercises require shoulder rolls and jumping jacks prior to them.

The same importance goes to the cooling down routines as well. After you work out, you need to stretch your muscles. This way, you prepare them for a rest after their tense state during the exercise. You should also lower your heart rate gradually, so you can get back to normal blood circulation.

Start developing weightlifting for beginners routine

Once you know how to properly get into the workout mood – and get out of it – you should work with a trainer to learn how to properly lift the weights. (Do not worry if you are a woman looking to get into weightlifting, we can match you with an amazing female bodybuilder personal trainer with ease, too!)

After that is done, you should talk to them about developing a good routine. Think about the groups of muscles you want to work. Then, create something that you can follow. It’s good to be ambitious, but failing a routine can lead to giving up – which you do not want. What’s more, you should be excited about your upcoming workouts, so try to find that sweet balance between easy and challenging.

a calendar
Routine is very important to follow.

For example, you might want to start your week with chest and biceps, then move to your back and tricep on Tuesday. You can put shoulders on Wednesdays. Afterward, you can move lower, to your abs on Thursdays and your legs on Fridays. Finally, you can take the weekend off to rest and recuperate, and get ready for another successful routine on Monday! After you have gone through this for some time and gotten comfortable with the weight, you can start adding it. Don’t add too much, and always make sure you are comfortable with the weight you are lifting before you add more! Usually, it takes up to two weeks to do this.


To conclude, there are a couple of things that you need to remember if you are interested in weightlifting for beginners. First, you need to know how to lift properly. If you are unsure about it, we highly recommend you contact us, and we will connect you with a great personal trainer. Then, you should never forget to warm up before each exercise, and stretch at the end of it. This way, you will not hurt or stress your muscles too much, and you will be ready to go again tomorrow. Finally, it’s important to set up a routine and follow it. It is the easiest way to track your progress!

Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile