So, you’ve decided to brave the “scariest” corner of the gym – good for you. But weight training can be a vulnerable space with men competing on how much they can lift, taking gym selfies, and overflowing with a whole lot of testosterone.

So we wouldn’t blame you if you’re not quite there yet, but one thing that can make you feel more comfortable is knowing what you’re doing. Not knowing what you’re doing won’t only make you appear as a hot mess in the background of expert’s gym selfies, but it’ll seriously increase your chances of injury. 

Let’s enter the wonderful world of weight training with Nick Peters, Personal Trainer at QuickHIT Fitness Labs, to teach us a thing or two about building muscle.

What Is Weight training?

“Weight training, or more accurately resistance training, is any type of exercise that’s performed against an external force or load that affects any muscles involved,” says Peters. But it typically involves dumbbells, barbells, and kettlebells. “It’s a very beneficial and effective exercise if it’s done correctly.”

How Does Weight Training Build Muscle?

Building muscle is the ultimate goal of weight training. Peters explains that, ultimately, weight training causes micro-tears in the muscle to appear. Then, during your recovery period, your body rebuilds these muscles bigger and stronger to help avoid this from happening again. 

But despite what most people think, you don’t need to become a complete gym junkie to build muscle. Weight training for just 20 to 30 minutes, two to three times a week, is more than enough to see results.

Can Weight Training Help You To Lose Weight Also?

Weight training can absolutely help you lose weight, says Peters, and it’s often a more efficient way to lose weight than doing cardio exercises. “When muscles are out under a load like they are when you weight train, they use extra calories than they normally would,” he explains. “In turn, weight training helps to burn more calories than even cardio does.”