How to start weightlifting

Lifting weights from scratch!

I receive many questions on social media about how to start weightlifting as a complete begginer. Nowadays the athletes are not very patient and everyone wants to lift as much as possible in a short time or even better without practicing the fundamental exercises for too long. They search a lot of information from internet and try to implement in their routine without knowing what their doing.

In this article I will discuss about what you need to do when you first step into a gym. Whether you had a sports background or you don’t, make sure that you know how to move properly and that the joints and muscles work optimally for lifting weights.

 It is very important to start properly and not rush the process. No matter how much you wish or how good you think you feel, if you do not follow the steps correctly it will only be a matter of time until you get injured and you will have to take it again from the beginning with fundamentals. So the best way is to be sure that you start right and you are prepared to lift weights.

The pyramid below show us what are the right steps to follow for properly lifting . The key here is to start from the bottom with a solid base and reach on top.

Functional Movement Systems by Gray Cook

“Movement” are in constant relationship with stability and mobility that are the most important things in how to start properly . Without this two abilities you will not be able to follow a training program and develop strenght, speed, endurance or power.

A bad start would be to begin from the top of pyramid with “skills” that in our case are Snatch and Clean&Jerk. Without mastering this movements very good you will realize that you cannot lift the weights you are capable of and it will be a matter of time untill you will have pains or injuries that will force you to Stop and start from the bottom with basics. So if your plan is to lift weights on long term without injuries I will recommend to give yourself time to go through basic elements.

You will find below in this article the definition of mobility and stability, their importance and how to develop them:

  • Mobility is the ability to execute a ample movement easily; manifests itself in the learning of any motor skill, reducing the duration of learning when it is developed properly. Otherwise it limits the development and capitalization of the other basic motor qualities, the execution of the elements and the technical procedures, affecting their amplitude, strength, speed, power and efficiency.
  • Stability is the capacity of the muscular system  to maintain and resist movements.

 I will list below some important joints that we need to test and make sure that it works optimally before we begin weight training and assign to each one a specific post where I will show you how to test and improve your mobility or stability:

The foot, ankle, knee, hip, thoracic spine, scapula and shoulders.

This Post Has 4 Comments

  1. Paul Friel

    I like your article

    1. Gabriel Sincraian

      Thanks Paul.

  2. Jakob Martinussen

    Looking forward to the next article Gabriel 🙂

  3. Luciano Silva

    Great content! Thanks Gabriel to share your high level knowledge and experience with us. I liked very much and I’ll stay tuned for the next post.

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