Interested in weight training? Here’s how to get started

New research suggests that 90 minutes to two hours of weight training a week can reduce your risk of premature death.

The new study, published in the British Journal of Sports Medicine, involved 147,374 participants. Over a 30-year follow-up period, participants were contacted every two years and asked about how much time they spent doing aerobic exercise and strength training.

Researchers found that people who took resistance training regularly and continued to do so over time had a 13% lower chance of premature death from any cause, and 19% lower chance of dying from diseases such as heart disease and stroke.

Additionally, the study results showed that people who lifted weights and used exercises such as resistance bands and bodyweight exercises had a 27% lower risk of death from neurological diseases.

Many people know the benefits of strength training, but it can be difficult to understand how to get started.

We spoke to Samuel Quinn, Personal Training Leader at Nuffield Health in the UK. He emphasized how accessible and beneficial strength training can be for older adults with the right planning and support, and shared the following advice on how to get started.

First, from the movement screen

“The best practice is to have a functional navigation screen,” Quinn recommends.

He explains that movement screening typically involves a variety of exercises that fitness professionals perform to assess a person’s movement patterns.

“This helps assess how the client moves in various basic movement patterns of the body, such as squatting, hinging, and moving on one leg,” Quinn says. “You can also use this to check someone’s overhead mobility and core stability.

“This information gives you a baseline level of fitness and athletic performance.”

Follow a tailored training program

“With so many different variables involved, we recommend following a bespoke program tailored to your specific anatomy, goals and abilities,” advises Quinn.

“To avoid injuries, you need a program that allows you to be consistent and manipulate and adapt.”

keep it simple

Simple exercises are often the most effective.

“It should be simple and involve basic movement patterns, rather than very complex programs that are time-consuming,” Quinn says. “This is relatively easy to do, so you should be able to do it well and get the results you want.”

Start with a light load

“Many people put on too much weight quickly and then get injured or in severe pain for several days,” Quinn says. “It doesn’t have to be as heavy as you can lift; even a slightly lighter load can be beneficial.

“Select a lower weight to start, until you feel comfortable and in control of your repetitions, and feel the effects of the exercise. Then, progress carefully with heavier loads over time.”

Please check the form

“For many of my clients, I often show them the exercises, explain them to them, and then send them a video that they can refer back to as they work out on their own,” Quinn says.

“There are lots of videos that show you different types of exercises and explain what to do and what the correct form and technique is.”

Aim for several sessions per week

“You don’t need to do five hours of strength training a week. If you’re looking to improve your stability, overall strength, overall health, and quality of life, even two or three sessions a week can be very beneficial,” says Quinn.

“It’s important to choose the right exercises that suit your basic fitness, health and well-being, and be able to do them consistently several times a week.

“Even two relatively short sessions per week can significantly improve your fitness and quality of life, and help prevent problems that become more common as you age, such as osteoporosis and the risk of falls.”

Prioritize recovery, protein, and hydration

Quinn recommends taking a holistic approach to training and advises beginners to think about what they do outside of their training sessions.

“To reap the benefits of a workout, you need to be able to recover from it with enough sleep and rest,” says Quinn.

“You also need to make sure you’re eating the right diet, getting enough protein and staying well hydrated. I aim for 1.1 to 2 grams of protein per kilogram of body weight per day and around 2.5 liters of water per day.”