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How to Incorporate Weight Training in Your Summer Workout

June 22, 2021

Whether you are a beginner at the gym or are interested in incorporating weights into your workout regimen, weightlifting can be a challenge. As with anything that is new, it is easy to get in your head – be it from intimidation or inexperience. Remember: everyone (including you) must start somewhere, and it is normal to feel abnormal when trying out new exercises or equipment. Don’t be afraid to ask an experienced weight trainer questions. The gym should be a judgment-free zone, and if you are feeling insecure or made fun of, it may be in your best interest to either inform a worker or find a new gym.

At JCORE Fitness, we are here to help you feel comfortable and confident in the gym. Fitness journeys take time and effort, but we want to be a catalyst in helping you set and achieve your goals. From bodyweight to proper warmup, we have compiled four tips for introducing weights into your workout routine. 

Tip #1:  Start With Your Bodyweight

A great place to begin is with just your bodyweight. Practicing the movement with just your bodyweight first is a helpful way to familiarize yourself with the lift’s movement. For example, before you grab a pair of dumbbells for a set of deadlifts, you should first make sure you understand the hip hinge. This movement means pushing your hips and butt backward, keeping a neutral spine and a slight bend in your knees.

Tip #2:  Focus On Your Form

It is important to have the proper form when it comes to exercising, in order to reduce chance of injury. Online tutorials or personal trainers can help you learn what an exercise's form needs to be. Once you understand proper form, working out in front of a mirror, having someone else watch you, or videoing a set on your phone can help you make sure you're executing the move with the correct posture. When implementing weights, it is important to know what you can handle while still maintaining proper form thoughout each set. As important as it is to push yourself when working out,you need to make sure you are remaining safe and setting attainable goals.

Tip # 3: Invest in Equipment

It may be helpful to start with a lower weight before taking on anything heavier. We suggest preparing yourself with light weights and work your tolerance up. Dumbbells are the most user-friendly weight option for beginners to invest in. Kettlebells and barbells have a steeper learning curve for proper and safe use. Ideally, you’ll have three sets: light, moderate, and heavy (a set of 5-, 12-, and 20-pound dumbbells are good examples). This allows you to feel comfortable with the exercise, develop and keep proper technique, and find the appropriate weight – helping you avoid guessing and potential injury. 

tip # 4: prep your muscles before your workout

A proper warm-up is a must. Before you begin your workout, wake up your muscles with a foam roller, a jog, or a run. The most important thing to do before getting into anything strenuous is to allow your muscles to loosen and heat up. This will ensure that you aren't pulling or tearing any muscles before you start. It also allows you to push harder during your workout instead of feeling exhausted and sore.
Here at JCORE Fitness, we love supporting healthy, happy living. In order to do so, we stress the importance of staying consistent with your fitness goals and holding yourself accountable. Whether you are ready to build your perfect workout routine or get some help maintaining healthier habits, we are here to help you create attainable goals and provide encouragement along the way!


Available both in-person and virtually, we’re ready to take on your individual needs and set attainable goals with you. After an initial assessment, we will build a program designed specifically around you. As you work towards a healthier and happier you, we offer both personal and group training sessions.  If you want to know more ways to incorporate strength training into your workout routine, let us know! Check out other blogs for additional tips and tricks. 

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