{"id":3043,"date":"2025-09-08T11:34:13","date_gmt":"2025-09-08T03:34:13","guid":{"rendered":"https:\/\/www.infinitysport.asia\/news\/?p=3043"},"modified":"2025-09-08T11:34:15","modified_gmt":"2025-09-08T03:34:15","slug":"how-do-i-get-started-in-the-gym-lifting-weights","status":"publish","type":"post","link":"https:\/\/www.infinitysport.asia\/news\/how-do-i-get-started-in-the-gym-lifting-weights\/","title":{"rendered":"How do I get started in the gym lifting\u00a0weights?"},"content":{"rendered":"\n

So you\u2019ve never been to a gym and are keen to start, but something\u2019s holding you back. Perhaps you don\u2019t know what to actually do in there or feel like you\u2019ll just look stupid in front of everyone. Maybe you\u2019re worried about injuring yourself.<\/p>\n\n\n\n

It\u2019s OK. Everyone starts somewhere. I did, too.<\/p>\n\n\n\n

Resistance exercise (such as weight lifting) is really good for your health. Benefits include a reduced risk of osteoporosis-related fractures, reduced risk factors for chronic diseases such as diabetes, better sleep, improved mental health and, of course, stronger and bigger muscles.<\/p>\n\n\n\n

So, how do people get started in the gym? Here\u2019s what you need to know, and what the research says.<\/p>\n\n\n\n

Worried about injury?<\/h2>\n\n\n\n

Don\u2019t be. It\u2019s probably less risky than lots of other forms of exercise you might already do or did in the past.<\/p>\n\n\n\n

Team sports such as rugby and soccer, and strength-based sports such as powerlifting, weightlifting, and cross fit all have similar injury rates. They\u2019re all in the vicinity of three to four injuries per 1,000 hours of participation.<\/p>\n\n\n\n

Going to the gym has almost half this rate of injuries, at about 1.8 per 1,000 hours.<\/p>\n\n\n\n

Let\u2019s put that into context.<\/p>\n\n\n\n

If you go to the gym three times per week for a one-hour session \u2013 and you do that every week of the year \u2013 you achieve approximately 156 hours of resistance training exercise a year.<\/p>\n\n\n\n

So if the injury rate is about 1.8 injuries per 1,000 hours, that means that you could exercise for years<\/em> in the gym without even a little niggle!<\/p>\n\n\n\n

Some groups, such as young men under 40, may be at a greater risk of injury in the gym. So if that\u2019s you, you may want to be a little more conscious about how fast you progress, and the types of exercises you do in the gym.<\/p>\n\n\n\n

Compare these injury risk stats to the known risks of sedentary lifestyles, and the worry should go out the door.<\/p>\n\n\n\n

In short, it\u2019s a lot more dangerous to be sedentary than it is to go to the gym.<\/p>\n\n\n\n

OK, how do I get started?<\/h2>\n\n\n\n

It\u2019s fine to begin with what you feel most comfortable with. You don\u2019t have to go straight to a ridiculously complex or challenging program.<\/p>\n\n\n\n

However, that doesn\u2019t mean you don\u2019t need to put in the effort!<\/p>\n\n\n\n

Most gyms can start you off by designing a workout program for you (you might have to pay for a personal training session). If you have a medical condition, find an accredited exercise physiologist. They\u2019re trained to help you exercise safely.<\/p>\n\n\n\n

It\u2019s OK to start with gym machines, which are designed to make it easier to keep your movements consistent.<\/p>\n\n\n\n

But keep your mind open about trying the free weights section (where the dumbbells, barbells and mirrors are). Benefits from this type of training may vary from what you get via machines.<\/p>\n\n\n\n

That\u2019s because a lot of the moves you do with free weights are what\u2019s called compound exercises, meaning they work a lot of muscles and joints together at the same time. They\u2019re really good for you. Examples of compound exercises include:<\/p>\n\n\n\n