Frequently Asked Questions from Beginner Weight Lifters
Should I Use Free Weights or Machines?
At this point my tombstone should read: whichever one you’ll stick with.
Ideally, everyone should develop a core program consisting of barbell compound movements, with dumbbells or other free weight implements as complements. Machines play a vital role for targeting specific muscle groups and balancing your training.
But it’s about what you would do. The most efficient and effective forms of weight lifting are useless if you dread them.
Use cable machines and kettlebells if you find those more enjoyable and convenient. Consistency over a long period of time matters most. The activities you will do 3-4 times per week are by definition superior.
One caveat: I believe many people avoid compound barbell lifts more due to fear. But they end up feeling powerful once they get familiar with the movements. So don’t rule out these exercises until you’ve tried them, and if needed hire a strength coach to help build your confidence.
How Do I Get Started with the Compound Movements?
If you decide to pursue barbell training, a lot of times the hardest part is taking the first step.
Barbells are incredibly useful for developing overall health and strength, but the equipment involves a learning curve. Unlike machines or free weights, a power rack needs to be setup and manipulated in certain ways, such as setting the bar height and using the safeties. How do I know which type of squat rack to use? What’s the best way to load a barbell?
These unknowns can increase the intimidation factor of the gym, or even knowing how to design a home gym. (For an overview of these topics you see my article at this link).
This is one reason for a strength coach. Most good ones will have an introductory package designed to help you build confidence without any kind of long-term commitment. You might also find they offer barbell classes. They will teach you the basic tools and implements, proper technique, and programming principles so that you’re empowered to continue on your own if you’d like.
If you decide to make the investment in a strength coach, make sure to do your research. Try to find someone that seems to be aligned with you on expectations and values so that you have a positive first experience.
Do I Need to Buy Special Strength Training Equipment?
Lifting shoes are the only essential piece of workout gear you’ll need, but even then you can wait a few weeks to see if you enjoy it before making the investment. These provide a flatter, more stable foundation for generating force with a slightly raised heel to improve anatomical position. I recommend the Adipower for beginners (click here for the Amazon link). Some people find Chuck Taylors or Vans work equally well at a cheaper price point.
As for clothing, wear what makes you comfortable while allowing you to move freely through the ranges of motion. For squatting, however, avoid sweat-wicking shirts. These tend to have a slicker surface, which can cause the barbell to shift a bit on your back. Deadlifting correctly involves keeping the bar in contact with your shins, so either high socks or pants are important for gym hygiene and general comfort.
Will I Get Bulky from Lifting Weights?
This is unlikely. Gaining bulk more commonly occurs in two specific scenarios: 1) a lifter unnecessarily overeating in the hopes of achieving rapid strength gains 2) an athlete decides to pursue a bulking phase, typically to improve athletic performance.
You probably won’t accidentally fall into their camp.
So What Is a Bulk?
Let me be clear: Most people will never need to consider a traditional bulk and cut cycle. A nutritious diet combined with strength training is a solid approach for lifelong strength and health.
However, for those that do need to pursue this path there are a few basic principles. Building muscle usually requires more calories to be consumed than are burned, but there are exceptions such as those in bigger bodies or younger people with certain hormone profiles.
Assuming you do require a caloric surplus to gain mass, you will likely gain some fat as well. You can minimize this by taking a slower approach, or by cycling through caloric deficits every few months to shed any excess bodyweight, if you want.
As such, a standard protocol involves rotating through these bulking and cutting phases in order to create a more favorable ratio of muscle to fat in the long-term. Keep in mind I’m referring to this process in the context of general strength and an extended period of time, so I’m assuming modest, sustained progress. The same principles can be utilized in more aggressive manners for more specific purposes such as massing for an upcoming football season or cutting for competition in a lighter weight class.
Do I Need to Eat Massive Amounts of Protein?
Not as much as you think or as much as the common recommendation from a few years. Approximately 1.6 g/kg of bodyweight per day is sufficient. Here’s what that looks like for various body sizes:
275 lbs: 200 grams
225 lbs: 160 grams
185 lbs: 135 grams
135 lbs: 100 grams
But let’s take a step back to see the nutritional big picture. A healthy diet and a high-performance lifting diet are fairly similar. Eat sufficient protein, mostly whole foods, plenty of fruits and vegetables.
This is the appropriate context for addressing the protein question. If you tend to make largely healthy choices, you may simply adjust your quantities a bit. As in, add 1/2 of egg whites to your two eggs with breakfast, or a handful of edamame to your afternoon snack.
If you’re consuming mostly highly-processed foods, then protein is secondary.
Instead, focusing on better choices more of the time will improved health and lifting. For example, if a hamburger with fries is a meal staple, try swapping in a turkey burger and baked potato. Those are healthier versions of the same food that won’t feel like a major sacrifice. It moves you in the right direction nutritionally while also likely improving strength training through increased energy levels and micronutrient profiles.
Conclusion
Strength training is a powerful tool for health, longevity, and sport performance. Here are the main points as you start your journey:
Use the methods you enjoy the most: Barbell compound lifts are phenomenal, but you can progress with any resistance training so long as you progressively overload.
Seek out expert help when needed: Search out local strength coaches if you’re intimidated by barbell training
Start with minimal equipment: If you pursue barbell lifting you only need a couple items. Lifting shoes, Converse, or Vans work well. Deadlift socks will also protect your shins and fellow lifters.
Build balanced meals: Your best strength results will come from a whole food diet with about 1.6 g/kg of bodyweight.
