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weight training fitness tips
Fitness
Published Wednesday Aug 21, 2019 by Loren Kennedy

4 Weight Training Tips for Beginners 

Strength Training
Expert Advice
Fitness

You did it! You made the decision to get fit and take on a new workout challenge—weight training. So where do you start? Success with weights (and in the gym) begins with a plan and evaluating your eating habits to best support your routine. 

No matter your exercise experience, here are my four tips for your first time with weights: 

Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The MINDBODY app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

1
Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The MINDBODY app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

2
Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the MINDBODY app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

3
Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the MINDBODY app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the MINDBODY app or MINDBODY.io

4
Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the MINDBODY app or MINDBODY.io

Loren Kennedy
Written by
Loren Kennedy
Fitness + Lifestyle Blogger
About the author
Loren Kennedy is a professional content creator with a passion for fitness and wellness. Living in the Lower East Side of New York City, he shares an apartment with his roommate Austin and dog, Sherman.
healthy-apple-recipes
Wellness
Published Monday Nov 11, 2019 by Sara Lesher

4 Healthy Apple Recipes to Indulge Your Fall Cravings

Food
Recipes
Expert Advice

 

Autumn is the season of apple picking, pumpkin carving, and delicious holiday treats. Whether you’re searching for a delightful morning pick-me-up or your go-to seasonal salad, we’ve found four apple-featuring recipes that are yummy, healthy, and perfect for fall!

Breakfast

 

Cinnamon Apple Breakfast Quinoa

If you think quinoa for breakfast sounds a little strange, trust us, it’s a game-changer. This protein-packed, healthy treat is a great way to start your morning off strong. Not to mention, it’s gluten-free.

 

Photo credit: Simplyquinoa.com
 

1
Breakfast

 

Cinnamon Apple Breakfast Quinoa

If you think quinoa for breakfast sounds a little strange, trust us, it’s a game-changer. This protein-packed, healthy treat is a great way to start your morning off strong. Not to mention, it’s gluten-free.

 

Photo credit: Simplyquinoa.com
 

Lunch

 

Autumn Apple Salad with a Maple Vinaigrette

This salad is packed with so many different flavors, and they work in tasty harmony. It might be called the Autumn Apple Salad, but we want to eat it all year long.

 

Photo credit: Houseofyumm.com

2
Lunch

 

Autumn Apple Salad with a Maple Vinaigrette

This salad is packed with so many different flavors, and they work in tasty harmony. It might be called the Autumn Apple Salad, but we want to eat it all year long.

 

Photo credit: Houseofyumm.com

Dinner

 

Harvest Chicken Skillet with Sweet Potatoes, Brussels Sprouts, and Sautéed Apples

Sweet and savory, paleo and Whole30 approved, cooked in just one pan… ‘nuff said.

 

Photo credit: Wellplated.com
 

3
Dinner

 

Harvest Chicken Skillet with Sweet Potatoes, Brussels Sprouts, and Sautéed Apples

Sweet and savory, paleo and Whole30 approved, cooked in just one pan… ‘nuff said.

 

Photo credit: Wellplated.com
 

Dessert

 

Healthy Vegan Apple Crisp

This dessert is gluten-free, vegan, and delicious. It’s made with salted caramel cashew butter and maple syrup. YUM.

 

Photo credit: Veggiesdontbite.com
 

4
Dessert

 

Healthy Vegan Apple Crisp

This dessert is gluten-free, vegan, and delicious. It’s made with salted caramel cashew butter and maple syrup. YUM.

 

Photo credit: Veggiesdontbite.com
 

Sara Lesher About the Author Headshot
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As MINDBODY’s Marketing Content Associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).