Start Weight Training permanently Health


Barbells for Therapy? Mental Health Benefits of Strength

Video taken from the channel: Barbell Logic


Why Strength Training Is So Important for Optimal Health

Video taken from the channel: MercolaPeakFitness


The Benefits of Weight Training

Video taken from the channel: Florian Wüest


The Benefits of Lifting Weights (Mental & Physical)

Video taken from the channel: CONOR DANIEL DAVID


How To Start Weight Training For Women (Beginner’s Gym Guide)

Video taken from the channel: Shelley Darlington


Why Strength-Training is Crucial for Women

Video taken from the channel: BaptistHealthSF


12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise)

Video taken from the channel: Lifestyle Medicine

What You Need to Start Strength Training The best place for beginners to start is a combination of body-weight exercises and weight lifting with dumbbells. You don’t need a lot of equipment to strength train, and you don’t need a laundry list of exercises. It is better to start building muscles when you are younger and in good health. But it is never too late to start strength training.

But what exactly is “strength training”? Simply put, strength. So What Does A Good Three-Days-Week Total Body Weight Training Routine Look Like?

Dumbbell Row. Do 3 sets of 10 to 12 reps per side. Dumbbell Bench Press.

Do 3 sets of 8 to 10 reps. Deadlift. Do 4 sets of 8. Goblet Squat. Do 4 sets of 8 to 10.

Strength training helps you soothe arthritis pain by increasing your range of motion and boosting blood flow throughout your body. It can also reduce pain, in part by maintaining a healthy weight. And if weight-moving workouts are your favorite way to exercise (or strengthor muscle-building is one of your goals), investing in your at-home resistance training setup will work wonders for your physical health as well as mental wellbeing. Done properly, strength training can: Increase your child’s muscle strength and endurance Help protect your child’s muscles and joints from sports-related injuries Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer Develop proper.

Weight training is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. Strength training, also called weight training or resistance training, is an important part of any fitness routine.

It helps make you stronger and also builds muscle endurance. To increase strength in the chest and shoulders Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart. Lean.

Strength training is about more than getting buff. Machines are a good idea for people who are overweight and/or out of condition, since the exercises are generally done seated and with back.

List of related literature:

Does strength training improve health status?

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

This book is great for learning the basics of strength training.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

I can highly recommend this book to all people who are seriously interested in strength conditioning, to get new ideas and to improve their knowledge as well as to work successfully in practice.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

This will give you the basic knowledge to start a proper strength training program safely.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Therefore, strength training is currently recommended as one component of an active lifestyle aimed at countering sarcopenia, reducing health risks, and improving quality of life in older adults (ACSM 1998).

“Human Body Composition” by Steven Heymsfield, Timothy Lohman, ZiMian Wang, Scott B. Going
from Human Body Composition
by Steven Heymsfield, Timothy Lohman, et. al.
Human Kinetics, 2005

Specific recommendations for strength training are based on age, sex, body composition, and emotional/physical maturity (Zwolski et al., 2016).

“School Nursing: A Comprehensive Text” by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
from School Nursing: A Comprehensive Text
by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
F. A. Davis Company, 2019

Here is a quick list of other health issues that strength training improves:

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

This is where the art and science of developing a strength training program come into play, because the principles of training specificity and progressive overload need to be balanced with individual needs, goals, and abilities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Also check out Weight Training For Dummies, 3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley) for the basics on safe weight lifting at home or at the gym.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Specific recommendations for youth starting with strength training can be found in the review articles of Behm et al. [47] and, more recently, Faigenbaum et al. [34].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Very good video and channel. I’ve just finished medical school and am looking for a good evidence based approach to exercise. Thanks for making this video!

  • Thank you so much for putting time stamps in the discription! This is suoer helpful for people who have the attention span of a goldfish it’s really helpful ��

  • Hi Shelley! I’ve been watching/ applying your channel for the past month and WOW. Every day I wake up and obsess over the tiny positive changes in my body instead of wishing my body would be different. From the bottom of my heart THANK YOU! I watched this video earlier and didn’t comment. Just now put on a pair of jeans I’ve been avoiding and felt compelled to say thank you because they FIT and I have a tiny bump in the rear that I love! And I ate ice cream last night and didn’t feel guilty! Such tiny changes but really it’s made such an impact on my happiness that I didn’t realize was possible. No restricting diets or manic gym days, just consistency and listening to my body. I’m legit about to cry right now I’m so grateful. ❤️

  • LMFAO ������ @ 5:51 when you were rubbing your hands together and licking your lips I about died of laughter!

    Unfortunately it’s true though, there are a lot of predators in the gym! If you are uncomfortable don’t be afraid to speak up or find a staffer. It’s truly unacceptable for us to behave that way! Advice and guidance on specific movements requires 0 physical contact. Don’t let us proposition you into a free feel or into any type of inappropriate situation! Not all of us are there to prey on you but certainly be careful at all times I always recommend bringing a friend or some form of partner.

  • love this information best ive watched so far xxx any chance we could could get a beginner series that covers each movement/lift with form and reps in more depth? this wold be a great pt 1 then pt 2 ect on basic lifts and forms.. i feel very overwhelmed at starting and im thinking just some basic hand weights to begin?

  • Thank you so much!!! This is exactly what Ive been looking for. I will def check out your videosI am looking for guidance of proper form, safety tips, even steps like moving from hand weight to a bar. This was excellent!

  • This is seriously the most informative video I have ever watched! Excellent content and thank you for making these videos! I’m new to this and your videos are so helpful!!!

  • I loved your video. I want to start lifting weights. My gym is currently closed and I would loved a complete lower body exercise weight training video with dumbbells that I can follow at home. Thank you

  • Thanks so much for this video. I tried having a trainer at the gym but she wanted to push me way too hard, straight out the gate. I have depression & anxiety, and it demotivated me a lot even though I talked to her. That was just her style. I want to try again on my own and allow myself to enjoy the process…I need something to get me out of this horrible, horrible place that I am in right now with my body & mind.

  • I’m starting tomorrow morning at the gym and I felt so incredibly lost, but after watching this I feel actually very confident about what I should do.. and actually excited haha
    Thank you!! ❤️

  • I saw that I was developing some calf muscles the other day and I got so excited haha. I’ve been starting to use my college’s rec center more frequently so I will definitely be implementing a routine like this! This was super informative and helpful.

  • So I’m just going to be starting the gym… again! This was amazing! Thankyou! Have my beginner work out written in my notebook xx

  • Shelly,

    I loved the video. Very informative and entertaining too. A follow-up question to this. How do you warm up and how much cardio do you need to do with this type of beginner workout?

  • Omg! Finally someone who knows what she’s taking about. Thank you, thank you, thank you Shelley. You’ve literally broken down things that had me confused in the gym. I’ve just stuck to the treadmill and stairmaster, but no more! I wish I could like this video a million times.

  • Was waiting for the last one; weight training really helps you for the future. If you’ve ever seen an older man or woman with a hunchback you’ll know what I mean. Great video subscribed

  • Thank you so much for this! I usually go straight to the treadmill or elipticals at the gym just cause I have nooo idea how to weight train but this was extremely helpful!

  • this was the best video i’ve ever watched on how to begin working out i’ve watched so many videos that are all over the place and don’t give the right info but this for straight to the point and i learned a lot so thank you

  • I just love your channel…I can’t thank you enough for this video and all of them actually….I think I finally have a starting point now. I’ll definetly start doing weights. Thank you very much.

  • I like to walk or bike for 20 minutes before is that ok? I’ve just come to the gym from a functional fitness gym so it’s very different for me

  • I needed this, always went to the gym trying to do 1,000 things then being so discouraged because I’m not sure if it’s what I’m supposed to be doing. Who knew it could be so simple

  • I’ve heard that some people have higher BP as a result of weight lifting, in the short term. Thing is, I started lifting 3 months ago and feel like if anything it’s just gone up. Seems like maybe it makes sense since the muscles get tighter, and thus constrict things?
    IDK what’s going on:(

  • i’ve honestly felt so confused with weightlifting until i came across this video! you honestly answered all my questions and confusion.

  • Hi there. I just found your videos and I must say this was the most helpful video I have found. I haven’t yet scrolled through to see if you have done videos on form and technique but I am sure hoping you have �� I live 40 minutes away from a gym and it just wouldn’t be possible for me to get their 3-5 times a week but I really want to do this the proper way and not rush it like I have with other workouts in the past.

  • I wish she had described a little more about the full-body workouts. How would that be implemented? Is it basically same as lower body and upper body days but merged together in one day? She recommended 5 exercises for upper body and lower body. So does that mean 10 exercises in total for full-body each day?

  • These are amazing tips! But still am so so scared to go to the gym myself. I have nobody tho.. i’m doing spinning classes alone already and that’s a HUGE step for me.. i don’t want to get crazy muscles just a little tho, can i just do it at home? ����

  • Just found your channel and feel like I discovered a gold mine. Thank you so much for the clear instructions! Newbie request: will you please do a video on what equipment a beginner needs, to adequately do strength training at home? I have no clue where to start, what to purchase. Thank you!

  • Rest 6090 between each set!!

    Assisted chin ups(3 sets of 10) 10:57

    Wide grip lat pull down(3 sets of 10) 10:52

    Pushups(3 sets of 10) 11:23

    Seated low row(3 sets of 10) 10:54

    Dumbbell bicep curl(3 sets of 10) 11:46

    My 6 week upper body plan

  • So what do I do in a beginner full body workout 3 days a week? I have a bow flex machine, a barbell and some weights, some dumbbells and a treadmill. And a mini trampoline.
    Lacking motivation but I know I need to strengthen my body.

  • As someone mentioned below, this is the best beginner’s guide. I am a newbie and this is super helpful. You have answered each and every question I had had. ��������…. I’m subscribed.

  • First of all, thank you so much for this video. It really made me feel more comfortable going to the gym for the first time. ����
    I do have one question though; as a newbie, I should do full body workouts 3x a week. So do I choose 4-5 lower body exercises AND 4-5 upper body exercises to do in the same day??
    I’ve never been to the gym, but going there and only doing 5 exercises sounds weird to me:D Please feel free to correct

  • wow that was the best detailed explanation for beginner I have seen till now! Exactly what i needed. immidiatlly liked, subscribed and commented. xxx

  • Okay i already have a booty even though i’m abit thin but my issue is my tummy…could you do weight lifting for tummy fat…and i swear it’s so true i’m always trying to find a perfect workout and i’ve just realized cardio doesn’t work for me and i’ve decided to do weight training cause i’m not even fat lol i just have a tummy..thanks for this.

  • Hello Shelley. I am a PT and just finishing my nutrition degree. I appreciate the work that you put into producing these videos as I am just starting to “try” and put together my own content. The care you show for your followers by giving them such sound advice is a big thumbs up. Take care:)

  • This video is exactly what I needed to hear. I felt that you were talking to me personally, so informative and answering all my doubts… Thank you❤️ Btw I just subscribed cause I need to watch more of your videos for motivation��

  • New subscriber. Already adore you:-) Thank you so much for all advices and very helpful descriptions. You answer all of MY important questions in one video. Love to see more full body workouts for beginner with dumbbell and barbell:-) Thank you so much! Greetings from Germany

  • omg i probably watched this video about 20 times and i never not laugh you are not only so fun to watch but your education is so valuable to me thank you for these! i hope you are still making these!!!

  • I have been looking for someone who could make me feel motivated and everyone I have tried to follow for months make me feel like th focus is looking cute making the video and not fitness overall. Thanks for making me motivated and looking forward to the journey of my fitness. Getting married in mid October and want to look great in my dress! You are the best

  • I’ve been working out during lockdown, now gyms are open and I want to try do weightlifting but broke and can’t afford personal trainers.. Info you gave are enough for me to get started. THANK YOU. Wrote down your advice and suggestions

  • Hi Shelley! I loved this guide since I’m a True beginner in the gym. You spoke about several good upper and lower body exerises that i love. But could you do a video on how to combine the lower and upper exersises in a good ratio for us that are starting on basic beginners 3times a week full body program(?) I would really really LOVE your help �� because i dont know what i should prioritaise when i only do 4-5 exersises ��‍♀️ thank you for all your tips!

  • Yes! You are always so great with describing how to do the exercises properly. I would love to see a video of proper form with basic exercises. I am trying to get the proper form down, to perfect an exercise, so I can get all I can out it. As you have said before, it will waste your time if you don’t do it correctly.
    Thank you Shelley, you are a major impact on my journey! Thank you!!!!

  • This video was awesome! Thank you. I’ve been working out consistently for about 3 months now and have been educating myself a lot. I have been incorporating weight lifting just a few weeks ago, but I wanted to make sure I was doing things right. Your video really helped! I like how you pointed out that I may not always feel the reps, but to keep going. Some times when I don’t feel the burn right away, I get slightly unmotivated. But I will be patient and consistent. Thanks again!

  • Hey girls!

    I’m trying to set up a workout for my sister. Can anyone tell me how you guys have felt training in the 4-5 rep range as opposed to 10-15 rep range? 4-5 gets recommended a lot for guys, but I’m not sure if the same principle applies to girls.

    can anyone recommend a good quality workout program for a beginner that focuses on compound lifts? Thanks!

  • Hi Shelley. I love your channel and having medical background and by that better understanding of what is working for the body I realize you know your s… but I think you should make videos with full workout for beginners in real time according to what you are explaining in this video. I am doing it by your instructions but as the gym here in NY is abominably expensive i would need some more guidance to do it at home. Would help greatly. Cheers and Namaskar

  • Thank you for outlining the body area. It is nice to have a clear visual of where the exercise is working on your body. Please, keep doing informative videos like this:)

  • This is soo helpful. I’ll be turning 16 this October, so I’ll be old enough to use the weights. When the rona lets up I’m going to try to train. I’m still terrified of the meatheads though lol

  • Great video. Training is a huge part of the answer for many struggles that people go through. Thanks for sharing such a personal story! Keep it up!

  • Hey man, I haven’t seen all of your videos, but I saw one you did on calisthenics and I think you said you didn’t do weights anymore. Have you gone back to the weights? You do luck bulkier here than in that calisthenics video.

  • What about calisthenics? Can you make a comparison video between weights and calisthenics.. I heard calisthenics is much healthier and better

  • Your young, and only time on this Planet and life experiences, will teach you. I don’t agree with some things you debate about….

  • Haven’t seen much of you lately, honestly completely forgot you existed! But man please keep making these videos, you pretty much got me through my whole senior year of high school 2 years ago, made me a better person.. your talks gives me a lot to think about and reflect upon myself and help small town people like me who don’t really know better and have a surrounding of small minded perspectives around them. Thanks for everything and all your honesty and for making the world a better place ��

  • I’ve been lifting weights since I was 16 years old. Since then, I’ve developed my own routine following 3 training days a week. I truly enjoy it and I believe that it’s a crucial component in getting in shape and staying healthy. Combined with eating healthy, more water and less junk food, I think we all could benefit from it greatly.

  • bro.. I like your presentation… simple but very indepth and interesting to watch.. good luck.. I’m one of you avid subscribers for now on

  • How about the benefits of cardio too. Weight lifting burns the superficial fat. cardio burns the internal fat that kills you and clogs your arteries up.

  • I wish she could show it more practically other than explaining so much, was looking forward forward train with her but it didn’t work, its just my opinion

  • I am an overweight 16 year old looking into weights. I do a bit of cardio, but some how I think I’ll enjoy lifting weights as well. Doing things like bicep curls and what not. Would you recommend this or is it a bad idea and should I focus more on cardio or do both?

  • I used to lift weights in the past, now I do plyo-bodyweight drills and yoga, builds more fast-twitch, flexibility and core control

  • Thank you, Brooke for being willing to share your story.

    Check out Dr. David Puder’s resources on strength training & mental health:

  • I can really relate to this video. Lifting weights helped me with my anorexia and develop a new appreciation of my body and how to fuel it correctly. It helps maintain my mental health and I’d never want to be without it. Thanks for sharing your story.

  • The strength training is effective for enhancing your mental abilities and the physiological reason behind that is the strength or resistance training increases the levels of bdnf ( protein called brain derived neurotrophic factor ) and it increases the secretion of anabolic hormones such as igf ( insulin growth factor ) from the liver and this hormone was scientifically proven to increase the mental wellness and if you want to increase more mental abilities you should incorporate some liss cardiovascular exercises ( low intensity steady state ) like jogging or swimming because the science has proven its efficiency in brain’s cognitive abilities.

  • Depression runs in my family, I found the best remedy in strength training, now powerlifting for more than a year. I can attest to this video, you can avoid prescription drugs and therapy by choosing a lifestyle of strength training, it works for me.

  • I’ve trained off and on since high school and now, I’ve been back into strength training for the last year and a half. A few years ago, I was hit with a few setbacks. A serious relationship went sour and ended in 2015. Less than a year later, I got demoted at work. I took both of those very hard and I wanted to better myself. I was ashamed of myself professionally, so I wasn’t sure about pursuing another job. I felt undesirable to women, so dating seemed out of the question. So, I gave fitness another shot. My mood has improved and I believe in myself more now, especially after losing 55lbs and lifting heavy weights. Hopefully, I’ll be able to redeem myself in the other 2 areas of my life, but for now, I achieved my fitness goals and I know that I have the capacity to be successful in something when I set my mind to it.

  • I completely disagree with how many reps you recommended as a beginner. I feel like you have no idea what you’re talking about, 3 reps of 15? That sounds like a lot. Obviously you’ll be really sore after that, when you’re starting out you should go slow & work at your own pace. It’s also good not to put any pressure on yourself cause that’s how you fall off & lose your motivation. It’s important to do what feels comfortable for you.

  • Well, this was the first training video to bring me tears.
    I’ve had depression for 35 years. Years of therapy and finding the right meds has helped a lot. But, finding strength training was a game changer. I’ve never been an athlete. I’ve never been a gym rat. I was skinny fat as a kid and just fat as an adult. But now I’m not. Now I’m strong. I have the self discipline to get to the gym almost everyday and work my program. I’m doing what most people can’t.
    There are two sources of pride in my life. One, my daughter. Two, my training. I’m a good father and I work hard at the gym.
    Thank you so much for making this video. Thank you, Brooke, for sharing. I know how difficult it can be.

  • To Matt and Brooke, I thank you for sharing this with the rest of the world. Brooke, you are an inspiring person and I admire you for your courage to take ownership of your well being.

  • Thank you so much for sharing. It really hit home for me. I too am struggling a lot right now. I recently found out about Ripp and the program. I’m currently reading the book and I hope to find a good rhythm with health and life.

  • Brooke thank you so much for sharing your story. It is a great testimony to the benefits of training beyond just how much weight is on the bar.

  • So happy for you…and you look like a million bucks. As Old Dad Guy I would say…stay under the bar, stay away from men, and don’t get a tattoo.:-D

  • God bless brooke.
    I too have a perfectionist personality and have/am suffering cause of it, Have started barbell training and its been 3 months of barbell grounding me at each workout.