The introduction to the weight lifting room can be quite challenging, especially if you have never trained with the specific equipment. But, hey, no panic! Nothing can stop you from your new exciting journey! I will take you through some main points to consider that can help at the beginning.
First of all, learn what compound movements are: 'compound' is defined as any exercise that involves more than one joint or muscle groups. They are functional as they help strengthen your body the way it actually works in real life (think of common daily activities).
In the weightlifting world the main compound exercises are: Squat, Bench and Deadlift.
Second of all, it is vital to list a regression and progression of these three multi-joints movements.
As a beginner you want your body to adapt to these new exercises, perform with perfect technique and create a good mind-muscle connection. In order to do so, you might want to start with a variation of the main lifts. Here's an example of how you can regress them:
Let's start with Bodyweight or Goblet Squat:
Stand with your feet shoulder width apart placing your hands behind your head or holding a dumbell close to your chest. Keep your torso upright and squat down as far as you can taking your hips back as if you are about to sit on a chair. Contracting the glutes and legs slowly come back up to the starting position. You might want to sit on a bench or box at the start to ensure you hit good depth and create a full range of motion.
The second one is Floor Press:
Lie on the floor with your arms straight pointing towards the ceiling holding a pair of dumbbells. Keep your palms in and lower the weights until your triceps hit the floor, pause for a split second, and press back up. Make sure you keep your wrist straight at all time by squeezing the dumbbells.
And the last one is Kettlebell Deadlift:
Stand tall with feet shoulder width apart and a kettlebell between the arches of your feet.
Keeping the chest up, push your butt back and bend your knees just enough to grasp the handle of the kettlebell.
Stand up with your kettlebell taking care not to let your chest lean forward.
If you can't reach the handle without rounding at the low back shorten the range of motion by elevating the kettlebell on a yoga block or short box.
And third of all, choose a training partner: whether he is a Personal Trainer or someone with more experience and knowledge but make sure this person is competent enough to spot you, help you correct your technique and maintain perfect posture.
Also, having a good training partner who believes in your skills encourages you to push harder and be more confident of what you are capable of.
So, after going through these top 3 main considerations you have a better outline on how to start. And remember, weight training is not only a perfect option to change your body composition but it will give you a strong and determined mind set. You will be amazed of what your body can do.