How to Start Resistance Training Even If You've Never Lifted Before

Hello and welcome to another edition of The Weekly Dose!

That feeling of intimidation when you walk past the weight section at the gym? The confusion about which machines to use or how much to lift? It's not just beginner anxiety—it's a lack of proper guidance that you can overcome. While everyone says "just start lifting," what they don't explain is that how you begin matters more than how much you lift. This week, I'm sharing a step-by-step system for beginners, this is how I started.

📌 Here's what's inside this issue:
✅ Main Topic: How to Start Resistance Training Even If You've Never Lifted Before
✅ Research Recap: Tiny Breaks, Big Impact on Blood Sugar
✅ Resources: A Simple 3-Day At-Home Workout Plan
✅ Poll of the Week: What's your biggest hydration challenge on GLP-1's

📢 

We’re bringing in a registered dietitian to answer YOUR questions about nutrition, GLP-1 medications, weight loss, muscle retention, and more. And as a subscriber, you get exclusive access to submit your questions.

Subscribe today and reply to the next newsletter with your questions, and we’ll make sure to include as many as possible in the upcoming issue.

💡 Let's dive in!

📌 Main Topic: How to Start Resistance Training Even If You've Never Lifted Before

Did you know? After age 30, we lose 3-8% of our muscle every ten years if we don't do strength training. This matters for more than just looks. It affects how many calories you burn, how strong your bones are, and how well you can do daily tasks as you get older.

For most people, this can cost about $1,800-$3,200 each year in health bills that could be avoided. It also means less joy in life and less freedom to do what you want.

Why "Just Go Lift" Doesn't Work

Many people fail when they start lifting weights because they jump into hard workouts without learning the basics first. They get hurt or feel bad, and then they quit.

Research shows that people who follow structured programs are much more likely to stick with exercise long-term compared to those who start without guidance

Step 1: Learn to Control Your Own Body First

This first step is key, but most people skip it. Before you add weights, you need to know how to move your own body the right way.

Here's what to do:

• Start with easy versions of basic moves (like wall pushes before floor pushups)

• Focus on doing the move right, not how many you can do

• Only try harder moves when you can do 12-15 good ones

Here's my own story: I started with just bodyweight squats and lunges before adding any weight. I took the time to learn proper form first. Now, I can squat 150 pounds! Taking it slow at the beginning was the key to my success.

Step 2: Listen to Your Body

Pay close attention to how your body feels during these basic moves.

Ask yourself these 3 questions:

1. Where do you feel strong?

2. Where do you feel weak or sore?

3. Which moves feel easy and which feel hard?

Most people find out they are stronger on one side than the other. This explains why exercise might have hurt in the past. (Stay tuned for next month's issue where I'll share my top 5 exercises to fix these strength imbalances!)

Step 3: Make Your First Workout Plan

Use what you learned in Step 2 to make a plan that's right for you:

• If you can't move well in some ways, do daily stretch and move drills

• If one side is much stronger, do one-sided exercises to even things out

• If you're brand new, work your whole body 2-3 times a week

The most important thing for everyone? Being regular beats being intense.

Step 4: Add a Little More Weight Over Time

This is how you get stronger. Slowly add more weight or do more reps as your body gets used to the work.

Here's what research shows works best:

• Start with a weight you can lift for 3 sets of 8-12 reps with good form

• Add just 2.5-5 pounds every 1-2 weeks (research in the Journal of Strength and Conditioning shows this "micro-loading" leads to 40% fewer injuries)

• Track your progress - studies show people who write down their workouts gain strength 30% faster

• Take at least one full day of rest between training the same muscles (this gives your body time to build back stronger, according to sports medicine research)

From both my experience and what research shows, slow, steady progress beats quick jumps in weight every time. I discovered that muscles adapt faster than tendons and ligaments!

Many people are happy to find that lifting weights also helps them sleep better, feel happier, and think more clearly.

Step 5: Keep Track and Make Changes

Success comes from watching what works and changing what doesn't, not just following a strict plan.

Track your progress by:

• Writing down the weights you use, how many reps, and how you feel

• Checking once a month how your strength and energy have changed

• Seeing how well you recover between workouts

In my first month, I aimed to complete 9 out of 10 planned workouts – I found that being regular was more important than being perfect.

When Things Don't Go Well

The biggest problem is trying to do too much too fast. This happens because early success feels so good that you push too hard.

If you have pain that lasts (not just normal muscle soreness):

• Go back to the last weight that felt good

• Focus more on sleep, good food, and less stress

• Maybe take an extra day off between workouts

• Eat more protein!

I've learned that these problems aren't failures – they're valuable lessons that helped me understand what my body needs.

Your Next Steps

The best path is: master basic moves, build a regular routine, slowly add weight, focus on good form, and rest enough.

The most important thing to do? Put your first three workout sessions on your calendar right now – not just the first one. Sticking to a plan works better than waiting until you feel like it.

📊 Research Recap: Tiny Breaks, Big Impact on Blood Sugar

Ever wonder if standing up and moving around during the day really helps your health? This study shows that quick, simple movements like walking or squatting during sitting time can actually lower your blood sugar—even more than just going on one long walk!

📖 Key Findings
✔️ Sitting all day caused the worst blood sugar spikes.
✔️ Taking short walking or squatting breaks every 45 minutes helped control blood sugar better than one 30-minute walk.
✔️ More movement in your thigh and glute muscles was linked to better blood sugar control.

🧩 What This Means for You
If you're using GLP-1s like I am and sitting for long periods, taking short activity breaks (like 3 minutes of walking or squatting) can support your body's ability to manage blood sugar—even better than just one workout a day. I've started implementing these mini-breaks myself.

🛠️ Resources: A Simple 3-Day At-Home Workout Plan

You only need 15-20 minutes a day—just one hour a week is better than nothing! Use your body weight or resistance bands.

• Day 1 (Monday):

  • Squats (Body Weight): 4 sets of 8-10 reps

  • Bicep Curls (Resistance Bands): 3 sets of 8-10 reps

  • Tricep Extensions (Resistance Bands): 3 sets of 8-10 reps

• Day 2 (Wednesday):

  • Push Ups (Body Weight/on knees): 4 sets of 8-10 reps

  • Overhead Press (Resistance Bands): 3 sets of 8-10 reps

  • Calf Raises (Body Weight): 3 sets of 8-10 reps

• Day 3 (Friday):

  • Alternating Lunges (Body Weight): 3 sets of 8-10 reps each leg

  • Seated Row (Resistance Bands): 3 sets of 8-10 reps

  • Lateral Raises (Resistance Bands): 3 sets of 8-10 reps

📊 Poll of the Week: [Insert Question]

📣 That’s a Wrap!

💌 Enjoyed this issue?

• Share this to a friend on GLP-1s!

• Comment & tell us—what’s been your biggest challenge on GLP-1s?

📆 See you next week!
— The Weekly Dose Team

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