Starting weight training for general health doesn’t have to be overwhelming; keeping things simple and following expert advice from Coach Bronson Dant, Zane Griggs, and Dr. Ken Berry makes it easy to get started and stay consistent. Here are a few tried-and-true tips to get you going:

1. Stick with the Basics

Coach Bronson emphasizes the importance of compound movements, such as squats, deadlifts, bench presses, and rows. These exercises target multiple muscle groups, making them more efficient for building foundational strength. Compound movements also mirror real-life activities, which helps improve your functional strength.

• Squats: This movement works your legs, glutes, and core, helping you build stability. Watch this Squat Form Tutorial for proper technique. It works the same with or without weights.
• Deadlifts: One of the best exercises for full-body strength, deadlifts engage your back, glutes, and legs. Here’s a Deadlift Form Guide.
• Bench Press: Great for building upper-body strength, particularly in the chest, shoulders, and triceps. Check out this Bench Press Form Tutorial.

Starting with compound movements ensures that you’re targeting multiple muscle groups and getting the most out of each session.

2. Focus on Form Before Adding Weight

Both Zane Griggs and Dr. Ken Berry emphasize the importance of form over weight. Starting with lighter weights helps you practice proper technique, which can prevent injuries and set you up to handle heavier weights safely down the line. Proper form is especially crucial in weight training, as poor technique can lead to joint strain or muscle imbalances.

• Here’s a comprehensive guide on Correct Form for Basic Lifts, which covers several compound movements in one video.

Once your form is solid, you can start gradually increasing the weight.

3. Apply Progressive Overload

One of the key principles for improvement, recommended by Griggs, is progressive overload. This means gradually increasing the weight, reps, or intensity of exercises over time to keep challenging your muscles. This approach not only promotes muscle growth but also keeps you engaged in your workouts.

To track your progress, use a training journal or a fitness app to log your sets and reps. For example, if you’re doing squats with 20 pounds and find them easy, try adding a few pounds the next week. Even small increases over time can lead to significant strength gains.

• Check out this guide on Progressive Overload to learn more about making gradual improvements.

4. Rest and Recovery Are Essential

Dr. Ken Berry highlights the importance of rest and recovery as part of a sustainable weight training program. Muscles grow during rest periods, so giving each muscle group a break after working it is key. For beginners, training each muscle group 2–3 times per week, with rest days in between, is a good starting point.

• Getting 7–9 hours of sleep each night and consuming enough protein (ideally 1.6-2.2 grams per kilogram of body weight) are other essentials for muscle recovery.

5. Consistency Beats Intensity

Both Bronson Dant and Zane Griggs emphasize that consistency trumps high intensity. Building a sustainable routine you can maintain over months and years is far more beneficial than sporadic bursts of high-effort workouts. Aiming for 2–4 training sessions per week is a realistic and effective frequency for most people, especially when balancing other commitments.

• Here’s a Beginner's Guide to a Consistent Workout Routine to help you create a schedule you can stick to.

6. Determine Your Protein Intake for Optimal Muscle Growth

When strength training, protein intake plays a major role in muscle recovery and growth. According to Dr. Ken Berry, adequate protein helps muscles repair and grow after workouts, allowing you to build strength and sustain energy levels. Protein requirements can vary based on individual factors like age, weight, and activity level, but here are some general guidelines to help you find the right amount.

How Much Protein Do You Need?

For general health and muscle maintenance, research suggests a daily intake of 1.6–2.2 grams of protein per kilogram of body weight (roughly 0.7–1 gram per pound) for those engaging in regular strength training. For example, if you weigh 70 kg (about 154 pounds), you should aim for 112–154 grams of protein per day. This amount supports muscle repair, reduces soreness, and prepares your body for the next workout.

• Beginner Strength Trainers: If you’re new to lifting, starting with 1.6 grams of protein per kilogram is a good baseline. As your training volume increases, you might consider raising your intake to maximize recovery.
• Advanced Lifters: For those with more intensive training regimens, the upper end of the range (2.0–2.2 grams per kilogram) is generally recommended.
• https://youtu.be/nHnjxr-M2xQ?si=z7U5rHnyzVRadqxT

Timing and Distribution

Zane Griggs emphasizes not only the total amount but also how you distribute protein throughout the day. Aim to spread your intake across 3–4 meals, each containing about 20–40 grams of protein. This approach helps maintain steady amino acid levels, giving your muscles a continuous supply of the nutrients they need to grow.

For example:

• Breakfast: 30 grams of protein from eggs, Greek yogurt, or a protein shake.
• Lunch: 30–40 grams from chicken breast, beef, or tofu.
• Dinner: 30–40 grams from fish, lean meats, or a high-protein vegetarian option.
• Post-Workout Snack (optional): If your training is intense, a post-workout snack with 20–30 grams of protein can help kickstart recovery. Try a shake with whey or a protein-rich snack like cottage cheese.

Quality Matters

Dr. Ken Berry also recommends focusing on high-quality protein sources, especially those rich in essential amino acids and leucine, which is critical for muscle protein synthesis. Animal sources like meat, fish, eggs, and dairy are complete proteins and provide all essential amino acids, while some plant-based sources may need to be combined (like rice and beans) to form complete proteins.

(If you’re following a plant-based diet, choose protein-dense foods like tofu, tempeh, and lentils, or consider a high-quality plant protein powder.)

Tracking Your Intake

To ensure you’re meeting your protein needs, consider tracking your intake with a nutrition app. This can help you see where your diet might fall short and make adjustments accordingly. By hitting your protein target consistently, you’ll support muscle growth, enhance recovery, and get the most out of your weight training efforts.

Wrapping It Up

Combining proper protein intake with the principles of consistency, progressive overload, and recovery is a well-rounded approach to strength training. By getting enough quality protein, you’re fueling your body to build muscle, maintain energy, and improve your overall health—setting yourself up for lasting results on your fitness journey.

References

1. Healthline. "Progressive Overload: What It Is, Examples, and Tips." Healthline
2. Verywell Fit. "Beginner Workout Schedule." Verywell Fit
3. The Ultimate Ketogenic Fitness Book, Bronson Dant
4. Kicking Ass after 50, Zane Griggs & Dr. Ken D. Berry
5. Coach Bronson’s Movement & Exercise Library:https://youtube.com/playlist?list=PLqc8GQfYQwwIKptnT2345N_OSTrjqBIky&si=qOJ4r8J8xPSZf1Ov