Embarking on a fitness or transformation journey is an exciting endeavour, often accompanied by the eagerness to hit the gym and start lifting weights as hard and heavy as you possibly can. Often, this is even encouraged by most trainers. While weight training is undeniably beneficial, it may not always be the best starting point for everyone. In this article, I’ll explain why prioritizing weight training from the get-go may not be ideal for beginners and how building a strong foundation through mobility, nutrition, and controlled resistance can set the stage for long-term success.

Now, I’m not saying you shouldn’t do weight training, you definitely should but there is a right way to go about it, and going all out is not what I advise. Many beginners jump into weight training without assessing their structural balance and mobility. Lacking proper range of motion in joints and muscle imbalances can compromise exercise form, leading to poor technique and an increased risk of injury. Focusing on exercises to improve posture (primarily strengthening the posterior chain) and mobility first helps address these limitations, ensuring a solid foundation for more intense training later on.

You want to focus on perfecting technique and obtaining a mind-muscle connection in this first phase. Achieving a mind-muscle connection is crucial for effective and safe weight training. Beginners often struggle to establish this connection, especially when lifting heavy weights. Starting with lighter weights and slower tempos allows individuals to concentrate on proper technique, engage target muscles, and develop the neuromuscular coordination necessary for more advanced exercises.

It is much ‘easier’ to perform the correct technique and obtain the elusive mind-muscle connection when you slow the movement down, while poor technique and overloading muscles before achieving structural balance can result in injuries. Tendons, ligaments, and joints need time to adapt and strengthen. A gradual approach to resistance training helps reduce the risk of strains, and other common injuries associated with improper form or overexertion.

Prioritizing lighter-weight training with an emphasis on controlled movements also requires individuals to facilitate stabilisation muscles. Strengthening these muscles is fundamental for providing support during more complex, compound movements later in their fitness journey.

Incorporating cardiovascular exercises in the initial stages of a fitness journey contributes to overall health and fitness. Cardiovascular training enhances endurance, supports weight management, and promotes cardiovascular health. A lot of the time people’s form will break down simply because they are not fit enough to perform the entire set properly.


When people start they are often not deficient in calories but are deficient in the right nutrients to fuel both workouts and recovery. Adequate nutrition is the fuel that powers effective workouts. Rather than diving straight into intense weight training sessions and depleting the already inadequate nutrient levels even further, beginners should focus on building nutritional levels. Prioritizing nutrient-dense foods supports energy levels, muscle recovery, and overall well-being. By not overexerting yourself in this first phase you can build your nutritional levels and eliminate any deficiencies that may be holding you back.

Every individual’s fitness journey is unique. A personalized approach that considers mobility, stability, nutrition, and gradual progression of not just training sessions but programs provide a solid foundation for sustained success. Understanding individual needs allows for the creation of programs that align with personal goals take limitations into account and lead to overall success.

Prioritizing weight training isn’t a one-size-fits-all solution, especially for beginners. Building a strong foundation through mobility, controlled resistance, and proper nutrition lays the groundwork for a successful fitness journey. By starting with exercises that focus on form, stability, and mind-muscle connection, individuals can set themselves up for long-term success, minimize the risk of injuries, and establish habits that contribute to a lifetime of health and fitness. Remember, it’s not about how fast you can lift heavy weights, but how well you can build a sustainable and effective fitness routine that aligns with your individual needs and goals.

Leave a Comment

Shopping Cart