So you’ve seen the light and realised that starting weight training is THE way for you to become fit, strong, healthy, lean, and downright brilliant.

If you are still a bit unsure – or have the crazy idea that running will get you ripped – then maybe you should read this.

I’m pleased for you. This is a special day. Let’s pretend it’s your birthday, or Christmas. Or something.

In this article I am going to explain why you must avoid the number one mistake when it comes to starting weight training…working out at home instead of joining a gym. This is important because making this error could set you back many months in your goal to get in the best shape possible.

I will then talk about the choice of free weights and resistance machines in the gym, and what you should focus on. You may know by now that I’m big on compound exercises as they deliver the best results. So, we will touch upon them too – but if you want my free, detailed report on compounds then (click here).

Can I just use weights at home instead of joining a gym?

Short answer is no (if you want to make any real progress). I will list the reasons why but first I’ll explain how I made this number one mistake when first starting out in weight training. Rewind to 1998, I was aged 16 and was desperate to put some muscle on my embarrassingly skinny frame.

I  had read a book with all the exercises I thought I should be doing and knew that I needed to lift heavy to put on mass.

The problem was, I wanted to set about creating this hulk secretly in my house where could see me. Why? Well, I was a complete beginner. What if I looked stupid doing the exercises? What if I was a total weakling? What if I stood out like a smurf among superheroes in the gym?

Forget that, I would rather just buy weights and train in my bedroom for a few months until I also became a superhero.

So I bought a weight bench, barbell and weights set. And I trained for a few months. And I trained harder for another few months. And, apart from a few small gains, I never really got anywhere. Here’s why…

Five reasons why you should NOT train at home

#1 There are only so many exercises you can do.

Buying a bench and set of weights, or getting them second hand, and working out in your spare room or garage might sound like a good idea. It will definitely save you money too. But it limits the amount of exercises you can do. The gym has so much more choice.

#2 You will soon outgrow your weights with a surprisingly rapid gain in strength.

This is probably the most important reason. I always shout about ‘progressive overload’ in weight training, which basically means gradually increasing the load as you progress and your muscles get stronger. They will get stronger much quicker than you think and at home you will likely run out of weight discs to use. If you don’t move on to the next level, then neither will your results.

#3 Gyms are safer environments.

There are trained instructors staffing gyms and you can always ask them a question if you are unsure about exercise technique or how to safely use a piece of equipment. Believe it or not, most experienced gym goers are also happy to help others who are also trying to better their bodies. There are generally also exercise guide posters on the wall to keep you right, and plenty of mirrors around so you can keep a close eye on your technique.

#4 Gym equipment is generally better quality.

If you do buy weights second hand, or from a store, it is most likely not going to come close to the equipment available in your local gym. A single machine can cost close to $10,000…while my first weight bench AND weights set for the grand total of £50. Don’t think I need to say any more.

#5 There are too many distractions at home.

The phone rings, the door goes, your husband/wife interrupts to speak to you…there are so many possible distractions at home. This means you are much more likely to have a less focused, mediocre workout – our give up your workouts early. Whereas at the gym you will want your money’s worth. * Warning, there are distractions at the gym sometimes too – but you might come to like them.

Free weights or machines?

Having swapped sweating in your bedroom (keep it clean folks) for sweating in the gym instead, you now have the choice of free weights or resistance machines. Cardio machines like crosstrainers and treadmills are not even an option, but I’ll save my long-winded rant on them for another blog post. When it comes to free weights (dumbbells on a rack and various barbells with discs) versus resistance equipment (cables, static pressing machines etc), I’m sure most experienced weightlifters would answer free weights. Dumbbells and barbells are the tools of choice. These result in more natural movements and the muscles also have the job of maintaining balance, whilst lifting or pushing the load.

This balancing element is removed with the static nature of machines. Therefore, the likes of a barbell or dumbbell bench press is considered superior to a machine press. I am not knocking machines completely as some are effective and can freshen up your routine a bit, but I recommend focusing on barbells, dumbbells and some bodyweight movements for 60-100% of your workouts.

The most effective exercises

Compound exercises – ones that hit several muscle groups at once – are the way forward. Think about it, it makes total sense to focus on exercises that pay off in a few areas of your body in one single movement. These biggies we’re talking about include barbell squats, barbell/dumbbell bench press, deadlifts, pull-ups, chin-ups, clean and press and a few more

Your workouts should always centre around compound exercises. Your body will thank you for it. (Although maybe not at the time as you struggle to squeeze out that last rep with a sweaty constipated look on your face) !

In terms of equipment, these exercises require a squat rack, bench, barbells and bars for the pull-ups and chin-ups. You won’t get all of that for £50! This underlines exactly why you must join a gym rather than set up at home because most gyms in your area will have all of the above, with enough plates to keep up with your strength progress.

So what next…?

Check out your local gyms online. Compare prices and equipment, and then book an induction at the best place. A gym instructor will generally give you a 20-30 minute walk-around and demonstration on how to use the equipment.

But to gain the best and quickest results for developing a strong, athletic physique do not miss out these 8 top exercises ( link to free report ).

In the next part to this Starting Weight Training series I will show you how to overcome the mental blocks holding you back from making progress.