Which is worthy and aspirational, because weight training is undeniably good for us. Plenty of recent science equates robust strength and muscle mass with youthful brains, denser bones, longer lifespans and happier moods. In a comprehensive new position stand about the science of resistance exercise published this month by the American College of Sports Medicine (ACSM), more than a dozen academic authors bluntly conclude, “Healthy adults should perform progressive resistance training.”
But how? Gonzo social videos, though impressive, don’t necessarily provide the most effective or safe weight training guidance, especially for someone new to lifting.
So I contacted five experts, established scientists and clinicians who have extensively studied — and practiced — weight training for decades. I asked about exercise form, how much and often to lift, whom to ask for help and why my pull-ups seem so puny, even though I’ve been working on them for months.
What follows is a starter’s guide to getting stronger, aimed primarily at the lifting-curious. It’s about fundamentals, the basic intel many of us need to begin or maintain an appropriate training routine and, if you’re like me, finally get your chin above the pull-up bar, the right way.
What follows is a starter’s guide to getting stronger, aimed primarily at the lifting-curious. It’s about fundamentals, the basic intel many of us need to begin or maintain an appropriate training routine and, if you’re like me, finally get your chin above the pull-up bar, the right way.
1. Check with an expert.
First, if it’s at all feasible financially and logistically, consult a qualified trainer before you start or update a training routine, said Pamela Peeke, an assistant professor of medicine at the University of Maryland and founder of the Peeke Performance Center for Healthy Living. “Ask if they’re certified and by whom.” The ACSM, as well as the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) and the National Strength and Conditioning Association (NSCA) offer widely recognized certifications in strength and conditioning.
Dive deeper
Alternatively, turn to the internet, with caveats. Some weight-training influencers and trainers there know what they’re doing, said Brad Schoenfeld, a professor of exercise science at Lehman College in the Bronx, who has long studied weight training. But consult trainers’ bios and look for certifications, he said.
2. Start with nothing.
Often, the smartest weight training begins with no weight.
“When you’re just beginning, the only thing you should be worried about is getting a feel for the movement pattern,” Schoenfeld said.
This is because, in the earliest stages of resistance exercise, whether with free weights, machines or body weight, you’re mostly altering your neuromuscular system, meaning the messages flowing between your brain and muscles, and not the muscles themselves. In effect, you’re imprinting new ways of moving onto your central nervous system. Best to make these movements effective and safe.
So, Schoenfeld said, set the resistance on exercise machines at the lowest possible option to start, which usually means zero. If you’re using a barbell for your first dead lift, leave it empty. Opting for calisthenics? One careful push-up can be an adequate — and auspicious — beginning.
3. Range of motion matters.
“I would have beginners aim for full or near-full range of motion,” said Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada, and senior author of the new ACSM position stand.
Full range of motion (ROM), one of the key elements of good lifting form, means you’re moving “from the point where the target muscle is most stretched to the point where it’s most contracted” and back, Peeke said.
In practice this means that, for instance, in a leg press, you’d start with your legs drawn up close to your chest with “a meaningful bend at the hip and knee,” Phillips said, before you “press back toward extension” until your legs are nearly straight. Slowly return to the starting position. You’ve just done a full rep (repetition).
Or, in a pull-up, start with what’s known as a “dead hang,” arms straight as you grasp the pull-up bar, feet off the ground. Pull yourself up until your eyes are at least at bar height, lower back down to another dead hang and repeat. No bouncing. No lowering yourself partway.
In general, the greater the ROM of your exercises, the more you’ll get from them, but (sorry) the tougher they’ll feel. “A pull-up is much harder when you go from a true dead hang” than from a short bounce, Phillips said, “because the muscles are doing more work. And that’s largely the point.”
4. Find your best resistance.
Ready to progress from no weight? “A good starter load is one that allows roughly six to 12 solid reps, sometimes up to 20,” Phillips said.
Lighter weights and more reps can be especially practical and enjoyable for beginners or people with joint issues.
But for all of us, the idea is to approach what the experts call “failure” by your final rep. You should feel as if “you could have managed perhaps two or three more,” Peeke said, but only “if your life depended on it.” Challenging your muscles in this way builds the greatest strength and mass, she said.
Once you easily can manage 12 (or 20) reps, increase the weight.
5. Stay in control.
Influencers often fly through reps in social videos. But speed risks injury or sloppy form.
“Start at a cadence that’s under control,” said Jeremy Loenneke, an exercise scientist at the University of Mississippi who researches resistance training.
Phillips agreed. “The key word,” he said, “is controlled.”
There’s no magic number for the best pace, Peeke added, but, as a general rule, two seconds or so to lift a weight and about the same to return it to starting position is a good beginning.
Beware of momentum. “Make sure your muscles are lowering the weight,” Schoenfeld said, “not gravity.”
6. Try for twice a week.
How often to lift? “Anything is better than nothing,” said Spencer Nadolsky, a physician specializing in obesity and lifestyle medicine and co-host (with brother Karl) of the podcast, Docs Who Lift. Heft a gallon milk carton a few times before you put it in the fridge. Full, it weighs about nine pounds. That’s resistance.
But better to lift at least twice a week if you can, Nadolsky said, at home or at the gym, working your upper and lower body. You may feel sore in the days immediately following a new workout. But unless the pain is sharp, sudden and localized — which might signal an injury — it will soon fade, as your muscles adapt and strengthen.
7. Everybody benefits.
America has had a long obsession with gluteus muscles. From the “Buns of Steel” workout in the late 1980s to Connor Storrie in “Heated Rivalry,” our culture has spent decades fixated on firm and prominent backsides.
However, experts are increasingly findingthat having a powerful posterior isn’t just about looking good in jeans. The glutes are the largest muscles in our body and are closely tied to stability, balance and aging well. They act like shock absorbers when we walk or climb stairs, and building a strong butt can help prevent and manage back pain at any age and reduce the risk of falling for older adults.
“Glutes are so important” for independent living, said Theresa Marko, a physical therapist in New York and adjunct professor of physical therapy at Touro University. “Do you want to get off the subway? Do you want to get off the toilet?”
If your glutes are weak, your body can overuse your hamstrings and back muscles, which can lead to strains and joint pain or cause you to arch your back while walking or running. Perhaps less obviously, weak glutes can affect how confidently you move, one of the reasons they can lead to more falls, said Constanza Cortes, an assistant professor at the USC Leonard Davis School of Gerontology.
While fear of falling is a complex issue that involves our vision, balance and power, Dr. Dorgo said you need to have good lower body strength to stay upright.
How to tell if your glutes are weak
The size of your glutes is not necessarily an indicator of their strength. The way you move, and how you feel while doing it, is often a better guide, experts said. For instance, if your hips sway side-to-side or you waddle as you walk, that can be a sign of a weak gluteus medius, Dr. Marko said. Slouching, or pain in the hips, knees or lower back can also indicate weak glute muscles.
Weak glutes can make it difficult to get out of a chair without using your arms, squat to the floor or walk up or down stairs, Dr. Cortes said. People with weak glutes will often lean slightly forward while climbing stairs, and they may also rely on the handrail.
Tight hamstrings or calves can also be warning signs as they take over the job of your glutes when you’re walking, running or squatting. Weak glutes can even cause pain as far away as your feet or heels. Discomfort in your hamstring when doing a bridge exercise is a dead giveaway, Dr. Marko said.
How to build strong, functional glutes
The key to building powerful glutes for strength and stability is finding exercises that require them to work alongside the hamstrings, quads, lower back in a natural way, Dr. Dorgo said.
“What they need to do is mimic movement patterns that we would see in everyday life,” he said.
Glute bridges, hip thrusts, squats and deadlifts are particularly useful, experts said. If you already strength train regularly and want to isolate your glutes, clamshells, glute kickbacks, donkey kicks or the hip abduction machine are also good options.
To strengthen your gluteus medius, try monster walks, either with a band or without. Step-ups — which can be performed on a box, bench or stair — are another excellent way to target your glutes, hamstrings and quads. Walking backward, especially up a hill, also works the glutes more than walking on a level surface.
“Glute work is so important,” Dr. Marko said, adding that it doesn’t even have to be hard. “When you’re standing at the stove, try some side leg kicks and some back leg kicks — or just stand on one leg.”
An earlier version of this article misspelled the given name of an assistant professor of gerontology who studies fitness and aging. It is Constanza Cortes, not Costanza.
