beginner weight lifter

Many people lift weights for various reasons. Some want to build muscle, while others are lifting in order to lose weight. Regardless of the reason, it’s important that you know if you are a beginner weight lifter, intermediate or advanced lifter before starting your routine. Knowing what category you fall under can help save time and confusion when working out. If you are unsure, here is how to tell which lifting level matches up with your goals:

beginner workout routine


If you are a beginner weight lifter, or if it’s been a while since you have worked out in any way shape, or form then this is probably where you fall under. Beginners should not be lifting extremely heavyweight and should focus more on learning proper technique so that they don’t get injured. 

During your beginner workout routine make sure to utilize lighter weights as well as higher reps (ten plus each set). More sets also help with muscle endurance; which is important when starting out. Stick to free-weight exercises at least until you feel comfortable enough to start using machines because they offer better support during workouts than do barbells and dumbbells. While newbies shouldn’t lift too much weight, they still should be lifting. If you’re not lifting a weight at all then your body won’t learn how to adapt and grow stronger in order to meet the demands that are required of it during exercise.


Intermediate lifters will have some experience under their belt but probably haven’t been lifting for very long either. Intermediates usually fall into two categories: those who want to build muscle or increase strength; and those who are looking to lose fat while preserving lean mass (yes, this is possible). 

As an intermediate lifter, you may already understand a few different types of lifts as well as proper form when doing basic exercises such as push-ups or squats. However, beginner weight lifter mistakes can easily creep up at this stage, so continue to be mindful of your lifting habits. A good way to progress as an intermediate is by gradually increasing the weight you are lifting each week while still performing a high number of reps (eight or more).

lifting weights for beginners


Advanced lifters have been lifting for some time and generally know how their body responds to different exercises, types of weights, and volume loads. They also understand how important it is to periodize their training in order to make continued progress. This could mean varying the number of sets and reps they do during a workout or incorporating specific exercises that target certain muscles on different days. 

Generally speaking, advanced lifters don’t need much instruction when it comes to lifting – they probably already have a workout routine they stick to that works well for them. As a more advanced lifter, you may also be lifting very heavy weights and lifting fewer reps with each set (four or less). Another method of progressing as an advanced lifter is by alternating routines every few weeks in order to stimulate new muscle growth – the body gets used to lifting certain amounts of weight over time so switching things up can help avoid plateaus.

Keeping track of your progress throughout your lifting career will ensure you have something to set goals towards when you start feeling stuck on a plateau. While it’s impossible not to get bored from doing the same workouts repeatedly, taking note of how many repetitions and sets you to perform each week along with what exercises are included helps to keep you motivated when lifting. These are just a few ways to know if you’re an intermediate, advanced, or beginner weight lifter – there is no one-size-fits-all approach for lifting weights so do what works best for your body and lifestyle.

There are three ways to determine if you’re a beginner, intermediate or advanced weight lifter: experience, weight, and ability.

beginner weight lifter


This is the easiest way to determine your lifting level. If you’ve been lifting weights for less than six months, you’re considered a beginner weight lifter. If you’ve been lifting for more than six months but less than two years, you’re an intermediate. And if you’ve been lifting for more than two years, you’re an advanced lifter.


It can also be used to determine your lifting level. If you’re lifting less than 60 pounds, then you are a beginner. If you lift between 61 and 125 pounds, then you are an intermediate lifter. And if lifting more than 126 pounds, then congratulations! You have achieved the advanced lifting level.


Last but not least is ability. This one can be tricky to determine because it’s based on whether or not you can perform certain lifts effectively with little to no difficulty at all.

Important Things to Keep in Mind While Weight Lifting:

beginner weight lifting routine

A beginner weight lifter has never lifted weights before in his life so he should start off by learning proper form on each exercise from either a trained professional or good Internet resource (such as videos). He must also learn how to properly lift weights for maximum results without any unnecessary injury risk.

An intermediate lifter has lifting experience and knows how to do the basic exercises with proper form. This person can also lift a moderate amount of weight for multiple repetitions. At this stage, an intermediate lifter should start incorporating some more advanced lifts into his routine while still practicing perfect form on all exercises.

Advanced lifters have lifting experience and know-how to do most (if not all) lifts with proper form. They can lift heavy weights for low reps as well as light weights for high reps. Most importantly, these individuals are injury-free and continue progressing in their lifting abilities. Advanced lifters should focus on perfecting their form on each exercise and strive to increase the weight they’re lifting every session.

weight training for beginners


So, how do you determine which lifting level you are currently at? Look at the three criteria above and see which one fits you best. Once you’ve identified your lifting level, it will be easier to know what exercises and weights to use in order to achieve maximum results. Remember, lifting weights is not a race – take your time and focus on perfecting your form on each exercise before progressing to heavier weights. And as always, consult with a trained professional if you have any questions or concerns about starting a beginner weight lifter program.

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