Going to the gym is scary thing when you are getting into it for the first time.
Like brown in your pants level scary.
In order for you to feel good and stick to the gym you can’t feel like that every time you walk in there.
You want to get into doing weights because you’ve heard it will make you a god among mere mortals.
It builds a bigger engine so you burn more calories throughout the day. You’ve also heard tell that it will make you as strong as a butcher’s dog (apologies to my vegan readers.)
How the hell should you go about getting into free weights for the first time?
There are many approaches you could go with. I still think the best way to ‘get into it’ is with a coach like myself but if that option isn’t available I’d suggest you go in with a simple plan involving relatively simple movements.
What movements would I recommend?
- Box Goblet Squat
- Kettlebell Deadlifts
- Suspension Trainer Row
- High Incline Neutral Grip Shoulder Press
Why these movements? Because they tend to be very safe movements that people seem able to handle even if they’ve never trained before. They will also introduce you to various pieces of equipment you may well have never used before without it being overly difficult to set up.
I’ve also chosen them as they are all exercises you can do without worrying too much about wardrobe malfunctions, not being able to sit up or do anything that people would describe as “somewhat undignified” or to use real person language “I don’t feel like a dickhead doing these movements.”
Not feeling like a dickhead is exactly want we want!
The Movements
Box Goblet Squat
Grab a dumbbell weighing approximately 10-20kg. Grab a box or step that is just below the height of your shin.
Pick the dumbbell up and hold it as in the picture above.
Keeping your feet flat squat down onto the box and when you touch the box/step drive back powerfully towards the ceiling
Play with your foot position until you find the foot position you feel the most comfortable and smash a 3-5 sets of 8-12 repetitions making sure you touch down to the box every single rep.
Kettlebell Deadlifts
When people deadlift for the first time it can be difficult to get the various joint positions correct. People sometimes struggle using the longer barbell but tend to find the movement easier to ‘get’ if they are using one or two kettlebells.
Place your feet wider than the kettlebells with the toes pointed outwards. Keep the arms straight, reach down to the kettlebells. Push hard through the floor until you are standing tall. Start light and gradually increase the weight over time.
Perform 3-5 sets of 6-8 repetitions and see how you feel.
Suspension Trainer Row
This is the only exercise where the equipment may or may not be available in your gym. Most gyms have suspension trainers now.
If you are in doubt the person on reception should be able to let you know where they are.
One of the things you might be nervous about is whether they can hold your weight. They can. And much more. They are very safe.
Grab the handles and gradually ease yourself backwards until your arms are straight. From here pull until your elbows and upper arm are in line with your torso. If the movement is too easy walk your feet forward a little.
If it’s too hard then walk backwards slightly until you find where you need to stand to complete 3-5 sets of 10 repetitions without feeling like you are going to explode.
High Incline Neutral Grip Shoulder Press
The high incline neutral grip dumbbell press sounds a lot more complicated than it actually is.
Neutral grip just means that your palms are facing towards each other throughout the movement. This makes it slightly easier on your shoulder joint making is far less likely that you’ll end up in shoulder pain.
Walk up to a weights bench and put it to an angle of approximately 45 degrees. As close to this as possible is fine. Bring the weights up to chest height as in the picture on the left hand side. Press the weights towards the ceiling.
Choose a light weight to begin with and perform for 3-5 sets of 8-12 repetitions.
How To Structure A Free Weights Session
With the exercises above you can either do them in one session, you can break it in half or perform just one of the exercises in combination with a class or some machine work.
There is no magical combination. Especially at first.
Dip your toe in the water and see how you feel. Eventually smashing free weights will be second nature to you.
You’ve got this.
If you have any doubts whatsoever as I’ve said a coach is a great option so you know absolutely that you are doing the right thing.
If you have any trouble or questions then you can reach me through the email address chris@kershawstrength.com
Thank you for reading guys!
By Chris Kershaw
Chris Kershaw Strength 