What is Weightlifting?
Weightlifting is a form of strength training that utilizes weights such as dumbbells and barbells, as well as different machines for resistance. It is a recognized sport, such as powerlifting, but one can do something other than weightlifting competitively. You can choose to weight lift because you are seeking a lifestyle change or want weightlifting's added mental health benefits.
My Weightlifting Journey
I started weightlifting consistently during my freshman year of college. Now, I am a senior, and I am still on this journey. I initially started weightlifting to fill time due to not being a three-sport athlete. Soon after, when I began college, I became addicted to going to the gym and making a plan to follow. What started as just a way to fill time after getting so used to playing sports turned into something concrete in my weekly plans. Not only could I fill time, but the mental benefits of working out were terrific. I felt much more grounded and felt as if I had mental clarity on tough days. The gym also introduced me to proper ways to fuel my body as I began to research what meals are best for someone lifting weights 4-5 times a week. This resulted in my protein intake increasing a lot. The gym is more than just an hour during the day I get to myself, it is a time for my mental health to improve, a break from the outside world, and a time where I feel powerful.
How to Begin your Weightlifting Journey
- Join a fitness center or local gym (school gym, apartment gym, or even the local YMCA)
- Considering purchasing an online personal trainer guide or working with a trainer at the gym
- Start with bodyweight exercises to build a good foundation before hopping on the machines.
- Learn proper form to reduce the risk of injury
- Stay consistent, stay away from the scale, and be patient—results will show up, but not immediately.
I began my weightlifting journey by researching different exercises online to target my specific goals. In the beginning, I was lost and would go into the gym, find a corner to do my workouts in, and just use a pair of dumbbells (there is absolutely nothing wrong with this; we all start somewhere). I gradually worked my way to the machines they offered and often had to Google or YouTube to find the proper way to use the machines or the form I should adopt. A thing I didn’t notice till a lot later in my journey is that most commercial gyms have a QR code or diagram on the machine that shows you how exactly to use the machine. They are accommodating and worth taking the time to look at.
Weightlifting Gallery
Where to Find More Information
Check out this great resource on how to start weightlifting with tips, a workout schedule, and specific exercises with how to videos included.
Popular Weightlifting Exercises
| Exercise | Muscles Worked | Needed Equipment |
|---|---|---|
| Squat | Glutes, Quadriceps, Hamstrings (Full legs) | Squat Rack, Smith Machine, Leg Press, Dumbbells, Barbell |
| Bench Press/Chest Press | Chest, Triceps, Shoulders | Bench, Smith Machine, Dumbbells, Barbell |
| Lat Pull Down | Lats, Biceps, Rear Deltoids, Traps | Dumbbells, Lat Pull Down Machine |
| Hip Thrust | Glutes, Quadriceps, Hamstrings | Dumbbells, Barbell, Smith Machine |
| Overhead Press | Shoulders, Triceps | Dumbbells, Barbell |