So You Want To Start Lifting Weights. Here's Exactly What You Need To Know

Where should you begin? Navigating the weight room can be overwhelming at first, so here are some tips to get you started:

This will take time, so start simply, and don't overwhelm yourself with endless exercises. The basics seem boring at first, but your body will thank you for it.

Understand that the weight room presents itself with endless variations to work the same muscle group. For example, with squats, you can use barbells, kettlebells, walls, hack machines, Smith machines, TRX suspension, dumbbells, etc. This makes the weight room overwhelming. First, master what constitutes a proper vs. improper squat. For example, learn a good squat using a single piece of equipment before trying the endless variations!

The American College of Sports Medicine recommends that all healthy adults weight train at least two days a week. Therefore, as a beginner, start with two days. Don't go nuts! Work your lower body on Day 1 and your upper body on Day 2, or do total body twice a week (making sure to rest at least one day in between). It's that simple.

Some exercises give you more bang for your buck. For your lower body, master double-leg squats, calf raises, and hamstring curls before trying anything else. For your upper body, master push-ups, back rows, and back reverse flies. If you do this, you will have your entire body covered (even your core).

The lower back, knees, and shoulders are the areas most susceptible to injury when weight training. For your lower back, if you excessively arch or round your spine, you may hurt it. For your shoulders, if you use an improper handgrip, you may hurt them. For your knees, if you overflex or overextend your knees (or even place your feet wrong), you may hurt them. So remember: Proper form is imperative in every exercise you do.

Realize that getting your heart rate up and burning calories at the gym doesn't mean you are doing so while maintaining proper form. If you overexert yourself, your form will falter and your chance of injury skyrockets. Getting in better condition takes time, so listen to your body!

Beware of group classes that incorporate weight lifting (such as CrossFit). Those classes may seem enticing. If you are advanced and in superior shape, you probably can handle such classes without any problem. But as a beginner, joining such classes—even though they may sound exciting—could be setting yourself up for serious injury.

Some of them can be exceedingly dangerous. For example, the Roman Chair can hurt your low back in the matter of seconds. The shoulder press machine can force your shoulders into a high-risk position and potentially tear your rotator cuff, while the inverted leg-press machine could break a rib (and injure your low back). Make sure you proceed with caution when using any machine. Ask for help with set up and form from someone who knows the machine.

These days, getting certified as a personal trainer isn't too challenging. If your trainer recommends an exercise (and something doesn't look or feel right), just say no. I've known many people (including my own mother) who have suffered severe gym injuries under the supervision of a certified personal trainer. Yikes.

What's the best thing for soreness? Though this may seem counterintuitive, the best thing for soreness is more movement—so if you're feeling sore from the weight room, try going for a walk or run.