3 Things I Wish I Knew When I Started Weightlifting, According to Fitness Coach

Steve Lutsk (@dadbodsteve) is a fitness trainer who has transformed his body over the years. He boasts hundreds of thousands of followers across multiple social media platforms, sharing content on the best ways to get fit. In a recent viral video he opens up about his own journey, and a few mistakes he made along the way. “I’m almost 40. I've been lifting weights for 20 years, and these are three things I wish I knew when I first started out,” he says in the clip. “I'm very lucky. I've never had any major injuries. I've done a lot more right than I have wrong, but this is what I would've changed.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in.

He Wishes He “Trained Legs” More

“I wish I trained legs more frequently and stopped relying on squats. I never skipped leg day, but they didn't really start growing until I started training them twice a week and started focusing on single leg variations like Bulgarian split squats, a TG split squats and lunge variations. Squats are great, but they weren't the best for me for leg hypertrophy,” Steve says.

He Wishes He Did “More Prehab Work” on His Shoulders

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“I wish I did more prehab work on my shoulders,” he continues. “I don't have any major shoulder issues, but I have a couple acute problems due to never training my rotator cuffs. It's going to be okay. I'm fixing this right now, but I really dodged a bullet and wish I had addressed this years ago.”

Related: I’m a Registered Nutritionist and Here’s What I Eat in a Day

He Wishes He Did More Posture Work

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“Finally, I wish I had done more work on my posture right from the start,” Steve confesses. “It would've saved me so much time and definitely prevented a couple trips to the chiropractor. I have a couple imbalances with my shoulders, legs, and hips that could have been prevented if I even knew what an imbalance was when I first started training. Learn from my mistakes. Remember to train your muscles and not your ego, and follow me to lose your dad body.”

Collingwood Weighs In

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Whether or not you should follow his advice, “depends on what your goals are,” says Collingwood. “Squats and lunges are excellent exercises that work essentially all of the leg and glute muscles. But doing single leg exercises can definitely isolate each leg and potentially even out imbalances. The amount of weight and number of sets make a big difference in hypertrophy vs just toning.”

She Suggests Doing a “Variety of Exercises” with Each Muscle Group

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“Doing a variety of exercises even with each muscle group is good to get all sides/parts of that muscle,” she continues. “Shoulders have a lot going on so doing several different shoulder exercises that hitch front, side, and back of the shoulders will help.”

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Posture and Form Are Key

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Posture and using the correct form while weight lifting is probably the biggest prevention for injuries, says Collingwood. “If you find yourself compromising form you are probably using weights that are too heavy. Drop down a little bit and do it with the correct form. If you aren’t sure if you are doing it right, hire a trainer. Even one session can help you to make sure you are doing it right and not getting injured.”

💪🔥Body Booster: Try and look at exercise now as “prehab” – protecting your body from future injury. The more strength and muscles you build, the less likely you are to experience injury in the future.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.

Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

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Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

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If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

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Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

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Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

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When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

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While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

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Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

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Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

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When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

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Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Weight Training for Women

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Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

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Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

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On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

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Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Why strength training? For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.

I've seen it happen, as a fitness coach for five years with a focus on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Precautions to Take Before You Start Strength Exercises

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If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

RELATED: 7 Best Exercises to Support Your Running Routine

Focus on This First When Strength Training

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The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light

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Start light with higher reps. Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Do Compound Movements

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Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use Free Weights

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Use free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat protein and carbohydrates

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Most people focus on protein, but you need carbs to fuel your workouts.

Rest

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Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep

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Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

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Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

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Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After Your Workout

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If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Aim for Long-Term Gains

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Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Common Mistake #1 to Avoid When Strength Training

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The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

RELATED: Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert

Common Mistake #2 to Avoid When Strength Training

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The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent 2 day a week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

Common Mistake #3 to Avoid When Strength Training

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The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Final Word From the Trainer

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I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Forget about intense workouts every time. Focus on showing up consistently, week after week.

Jordan Fernandez is a Certified Personal Trainer at Trainer Academy