Alex Silver-Fagan, CPT, RYT, a Nike master trainer and Flow Into Strong inventor, recommends understanding your mobility and stability before lifting weights. Try squatting, dangling, or planking. "If you can't hold your body in those places, I wouldn't add load to those movements," she explains. Keep doing your rigorous bodyweight exercises until you feel more in control.
Silver-Fagan recommends mastering the squat, push-up, deadlift, and horizontal or overhead row before weight training. These will help you avoid injuries. Unsure how your form compares? Consider a couple virtual or in-person sessions with a trainer for feedback and guidance.
Silver-Fagan advocates starting with three sets of dumbbells—light, medium, and heavy. Unless instructed otherwise, these sets should be 5–10 pounds apart. The lightest should be easy to lift, while the heavier ones should be harder. She says that your body weight may be enough—start where you're comfortable. Madden advises this method if you're unsure how heavy or light your weights should be: Choose one that feels medium-light and do 12 perfect squats, presses, rows, lunges, and deadlifts. "
Start with one day of strength training and one of cardio if you've been inactive. "Exercise will create positive changes in your body that may take 4-6 weeks to feel," Madden explains. If your body likes it, you can add 3 weight training days and 4 aerobic days. Finding your ideal plan is fun!"
Sims believes amino acids in protein build muscles. They "keep signaling your body to build lean mass and lose body fat," she says. If you're inactive, the Academy of Nutrition and Dietetics recommends 0.35 grams of protein per pound of body weight daily. The National Academy of Sports Medicine recommends 0.73 grams of protein per pound of body weight for active people who want to build muscle and lose fat.
Check your mood while doing weights. "There's a difference between pain and discomfort," Silver-Fagan says. If it hurts, back off. 'Is this because I haven't done it?' you must question yourself if anything is uncomfortable. Is it hard? You can also rest between reps.