Starting weight training can feel confusing, especially when you’re unsure which exercises really matter. In the first few weeks, beginners often have more questions than answers - and that’s completely normal.

In this article, personal trainer and former professional boxer Lee Clayton explains everything you need to know about getting started with weight training, including which exercises are most effective at the beginning and how to build a routine that challenges you without feeling overwhelming.

We also cover what happens in the first three months of training, including why you might see the scale go up before it goes down due to early muscle gain. This Q&A addresses the most common questions beginners have, helping you start your weight training journey with confidence.

Weight Training for Beginners: At a Glance

• Focus on the fundamentals: Start with safe, easy-to-learn exercises that work multiple muscle groups, like squats, push-ups, assisted pull-ups, deadlifts, and overhead presses.

• Build a simple routine: Include a warm-up (light cardio and dynamic stretches), one main body area per session, and a cool-down to track progress and prevent injury.

• Consistency is key: Schedule workouts like appointments, set realistic goals, keep sessions simple and enjoyable, and track progress over time.

• Expect early changes: Muscle gain and water retention can make the scale go up initially; focus on measurements, strength, and how you feel rather than just weight.

• Use the “Big 5” for strength: Squats, deadlifts, bench press, overhead press, and pull-ups build strength efficiently and engage almost every major muscle.

• Adjust for your needs: Beginners, especially those with joint concerns or obesity, can start with machines and supported exercises, focusing on large muscle groups to burn calories effectively.

What Are the Best Weightlifting Exercises for Beginners?

The best exercises for beginners tend to be ones that are:

• Safe

• Easy to learn

• Effective at working multiple muscle groups at once

These exercises help build strength efficiently and create a strong foundation. Some great examples include squats, push-ups or bench press, assisted pull-ups, deadlifts, and overhead shoulder presses.

Consistency is what really drives results. To maintain consistency, set realistic, specific goals; schedule workouts like appointments; keep workouts simple and fun; track your progress; and don’t aim for perfection.

What Are the Best Gym Workouts for Beginners to Lose Weight?

Strength training is going to help you burn calories and build muscle.

If you don’t know where to start and want to make sure you’re starting with the best technique, speak to a personal trainer.

What Should Be Included in a Simple Weightlifting Routine?

A warm-up is always beneficial to increase your heart rate, mobilise your joints, and activate the muscle groups you plan to use in your session. 

Some light cardio, such as a steady walk on the treadmill, combined with dynamic stretches and activation exercises, is a great way to start your workout. For example, bodyweight squats and hip thrusts are ideal if your session focuses on legs.

I recommend focusing on one area of the body as the main part of your workout. For instance, a good leg day routine would include a mix of these types of exercises:

• Squats

• Leg press

• Hip thrusts

• Lunges

• Romanian Deadlifts

Always try to include something that makes you feel like you’ve made progress - whether it’s one more rep or 1kg more than last time or spending 5 minutes longer working out overall - the dopamine boost from achieving something will make you want to come back and keep going!

Then cool down with some more cardio, taking 5-10 minutes to reflect on how well you’ve done - even if just making it to the gym today is what you’re proud of.

What Are the Big 5 Strength Exercises?

The Big 5 strength exercises are:

• Squats

• Deadlifts

• Bench press

• Overhead press

• Pull-ups

They’re called the Big 5 because, with the right technique, they work almost every muscle in your body and help build muscle and strength quickly. They’re also a lot of fun! Master just one of these, and going to the gym will feel much more enjoyable - trust me, give it a go.

If you’re unsure where to start, speak to a personal trainer for tips on form and technique. 

Get it right from the beginning, and you’re far more likely to see results quickly - and avoid injuries!

What Are the Best Starting Workouts for People with Obesity?

Choose exercises that make you feel good, don’t put too much stress on your joints, and motivate you to keep working toward your goals.

Start by using machines and supported exercises. Avoid heavy barbell free weights at first if balance or joint comfort is a concern. Great examples of machines to try include:

• Leg press

• Chest press

• Lat pulldown

• Cable machine exercises

• Seated row

• Seated shoulder press

• Leg extension

• Leg curl

Another top tip is to focus on large muscle groups, such as your legs, which will burn more calories and increase muscle mass.

It’s tempting to stick to arm workouts, but exercises that target your hamstrings and glutes are the ones that will really help you burn fat effectively.

What Happens After 3 Months of Weightlifting?

If you consistently lift weights for around three months, chances are you’ll:

• Feel more confident at the gym

• Feel more confident in everyday life

• Have more energy

• Be physically stronger

• See muscle development in the areas you’ve been focusing on

• Have a higher metabolism and burn fat faster

• Have lost some fat or be well on your way

• Sleep better

• Experience fewer general aches and pains

• Feel happier

• Have made friends - or at least people to say hi to and smile at!

• Be ready for your next challenge, whether it’s changing up your routine, adding an extra challenge, or setting a big goal for the next three months

What is the 3-3-3 Rule for Working Out?

There are two types of 3-3-3 rules for working out:

The 3-3-3 Workout Circuit

Picture a 3‑3‑3 workout circuit as three mini routines rolled into one. You pick three groups of moves; each group has three different exercises - say squats, push‑ups, and rows - and you cycle through those three exercises three times before moving on to the next group.

It’s a short, full‑body circuit that blends strength and cardio, keeping you moving with minimal rest.

The 3-3-3 Weekly Plan

It’s a good idea to add structure to your workouts, especially if you’re a beginner. Aim to work out three days per week for 30 minutes each session, focusing on three types of training, for example:

• Cardio: Running, cycling, rowing

• Strength: Leg exercises, push exercises, and pull exercises (using weights or your own bodyweight)

• Mobility: Yoga, Pilates, stretching

Why Am I Gaining Weight Since I Started Working Out?

This is normal for beginners and could be due to water weight, muscle gain, or food consumption:

• Water retention can occur when your muscles store extra water to help them repair. Think of your muscles like sponges: when you start working out, they soak up extra water so they can repair and rebuild. More training equals more water retention, which can lead to temporary weight gain.

• Muscle is heavier than fat. If you’re burning fat and building muscle, your weight can increase even as your body composition improves.

• Food can also contribute to weight changes. You might feel hungrier after exercising, and if you rely on convenience foods instead of nourishing meals, this can affect your weight.

Don’t let the scale define your progress. Instead, try keeping track of:

• Body measurements: Even just your waist size is useful, or try on a pair of jeans you can almost fit into and track progress over time.

• How you feel: Write it down every morning.

• What you can do: Can you work out longer? Lift heavier weights?

• What you can see: Are your muscles looking more toned? Does your skin or hair look healthier? Take progress photos to see changes week by week

Start Your Weight Training Journey

If you’re new to weight training and want guidance to get started the right way, our experts are here to help.

Our personal trainers will design a beginner-friendly programme tailored to your goals - whether it’s building strength, toning muscles, or improving overall fitness - while teaching proper form and recovery strategies to prevent injury.

Sign up today to receive personalised training plans, expert coaching, and a supportive environment that keeps you motivated - or book a tour at your local health club to see where your journey to feeling fitter, happier, and stronger could begin.