Starting your fitness journey can feel overwhelming, especially when it comes to lifting weights. Should you go light? Should you jump right into heavy sets? This guide answers your most common questions and breaks down everything you need to get started safely and effectively. From bodyweight prep to beginner lifts and smart progress tracking, here’s how to train right from day one.
Not necessarily. While it’s important to avoid going too heavy too soon, starting too light can be just as ineffective. Lifting below your actual capacity may prevent your muscles from getting the stimulus they need to grow. At the same time, choosing weights that are too heavy could cause injury and disrupt your training consistency.
Instead, aim for a moderate weight that challenges you without compromising your form. The goal is to feel like you could complete two more reps at the end of your set—this helps ensure steady, safe progress.
Key Bodyweight Exercises to Master First
Before grabbing any weights, it’s crucial to learn proper movement patterns using only your bodyweight. These five foundational moves will build strength, mobility, and confidence.
Squats
How to do it: Stand tall with feet shoulder-width apart. Keep your chest up, engage your core, and sit your hips back. Bend your knees until your thighs are parallel to the floor. Drive through your heels to return to standing.
Goal: 10–12 reps, 2–3 sets
Why it matters: Builds baseline lower body strength and improves hip mobility.
Alternating Reverse Lunges
How to do it: Stand upright and step one foot back, lowering your back knee just above the floor. Push through the front foot to return to standing. Alternate sides.
Goal: 10–12 reps per leg, 2–3 sets
Why it matters: Improves balance and targets glutes and quads.
Dowel Hip Hinge
How to do it: Hold a dowel rod behind your head, touching your tailbone, upper back, and head. Hinge at the hips with a slight bend in your knees, keeping contact with the dowel points. Return to standing.
Goal: 10–12 reps, 2–3 sets
Why it matters: Teaches proper hip movement for deadlifts and reduces injury risk.
Press-Ups (Push-Ups)
How to do it: Begin in a strong plank with your hands under your shoulders. Lower your chest toward the floor, keeping elbows close to your body. Push back up with control. Modify with knees down if needed.
Goal: 10–12 reps, 2–3 sets
Why it matters: Builds upper body strength and stability in your core and shoulders.
TRX Rows / Inverted Rows
How to do it: Grab a low bar or TRX handles. Walk your feet forward so you’re hanging with straight arms. Pull your chest up toward the handles, then lower with control.
Goal: 10–12 reps, 2–3 sets
Why it matters: Strengthens back muscles and helps you learn pulling mechanics safely.
How Much Weight Should You Start With?
If bodyweight moves feel comfortable, you’re ready to test the waters with dumbbells. Start light but challenging enough to complete 10 solid reps with good form while leaving a little in the tank.
Use the RPE scale (Rate of Perceived Exertion):
- 1 = super easy
- 10 = absolute max effort
Beginners should aim for a 7–8 RPE meaning you could push out 2 more reps if you had to. This keeps your muscles challenged without risking failure or fatigue.
Progressive Overload: What It Is and Why It Matters
Progressive overload is the gradual increase of stress placed on your body during training. For beginners, this might mean:
- Increasing reps (e.g., from 8 to 12)
- Adding weight (e.g., from 5kg to 7.5kg)
- Improving form or range of motion
- Reducing rest time between sets
The key is to consistently challenge your muscles so they adapt and grow stronger.
Best Dumbbell Exercises for Beginners
Once you’re confident with bodyweight training, move into basic dumbbell lifts. Start with the following exercises using weights between 5–10kg (for lunges, presses, and deadlifts) or 10–20kg (for goblet squats).
Dumbbell Goblet Squats
How to do it: Hold a dumbbell or kettlebell close to your chest. Stand tall, chest up, and squat down until thighs are parallel to the floor. Push back up through your heels.
Why it works: Adds resistance to bodyweight squats while reinforcing good posture and quad engagement.
Dumbbell Reverse Lunges
How to do it: Hold a dumbbell in each hand at your sides. Step backward with one leg and lower your back knee. Push up to return to standing. Alternate legs.
Why it works: Builds leg strength and balance with added resistance.
Dumbbell Romanian Deadlift
How to do it: Stand with dumbbells at your sides. Hinge at the hips with a slight bend in your knees, lowering the dumbbells down the front of your legs. Engage your glutes and hamstrings to return upright.
Why it works: Strengthens the posterior chain and improves hinge mechanics.
Dumbbell Floor Press
How to do it: Lie flat on the floor with dumbbells in hand. Lower them to the sides of your chest, then press up until arms are straight. Keep your elbows at a 45-degree angle.
Why it works: Builds upper-body pressing strength while keeping shoulders in a safe position.
How Should You Track Progress?
Use a training log to write down:
- Exercises performed
- Weight used
- Reps and sets completed
- How each set felt (RPE score)
Revisit this log weekly and look for ways to gradually improve. If your last workout felt too easy, increase the weight slightly or do an extra set.
Final Thoughts: Hustle Hard, Build Strength
Start simple, focus on form, and build a solid foundation with bodyweight exercises. Once those feel easy, slowly introduce dumbbells and track your progress with intention. Don’t chase heavy lifts too early—consistency, not intensity, builds lasting strength.
Stick with the basics, apply progressive overload, and you’ll be lifting confidently and injury-free in no time.
