The health and fitness world has become highly scientific, with popular figures like neuroscientist Andrew Huberman giving molecular breakdowns of the body’s inner workings. That level of detail can paralyze beginners from getting started in the weight room when the gym is already intimidating.

Yet it does everyone good to get past their initial trepidation. The benefits of weightlifting are clear: it builds muscle, increases metabolism, improves bone density, protects joints, improves balance, supports mental health and teaches discipline.

Former athlete and EOS Fitness vice president of operations and sales Eric McCauley simplifies weightlifting for beginners with some practical tips on getting started.

Take a gym tour

“The hardest part for most people when they get into weightlifting is just walking through the door,” McCauley says.

Beginners can overcome fear of the unknown with help from someone who knows the ropes. Trainers will teach newbies lifting basics, demonstrate the correct form and educate first-timers on how to set up and break down equipment. Trainers will also describe their offerings, like personal training or group classes, so individuals can decide what fits their style and needs.

“Whether you buy a car or buy furniture, you go look at it first,” he says. The same strategy should apply to shopping for gym memberships.

Start with body weight and machines

For people starting at square one, exercises that use only one’s own body weight are adequate. “Body squats, pushups, calisthenics still go a long way when it comes to actually getting in shape,” McCauley says.

Machines are also more approachable than free weights, which require proper form.

“When you don’t know how to lift or set things down correctly, you’re at more risk of injury,” McCauley says.

Machines have instructions on how to use them and they don’t require loading or unloading weight plates. Plus, no spotter is necessary. 

Dedicate 90 minutes per week

There is no need to sacrifice all your Netflix time for gym time. McCauley suggests setting aside 30 minutes three times per week. That is realistic to accomplish in today’s busy world and easier to build upon.

The goal of weight lifting is eventually to get into a natural routine. Setting too high of a goal can discourage beginners.

“Give yourself 90 minutes a week out of a 168-hour week— that’s where you start,” he says.

Learn how to count calories

Diet has equal or more influence on body transformations than exercise. McCauley realizes asking people to change their eating habits and toss out what they have in their refrigerator is a lot to ask.

Instead, he says the “easiest thing to do is count calories in and calories out. If you eat a certain amount of calories, you’ve got to burn a certain amount of calories.”

That simple math shows you how much it takes to lose or gain weight. As people progress in their weightlifting journey, diets can get more specific, like how much protein you need or whether you should cut down on carbs.

Set small and smart goals

McCauley says a common pitfall with exercise is setting big goals too early. Big goals usually backfire as people get discouraged when they don’t meet their unrealistic goals.

“It’s got to be measurable, it’s got to be realistic, it’s got to be attainable, and it’s got to be timely,” he said. Examples of smart goals could be working out three days a week for a month, increasing cardio from 20 minutes to 30 minutes, or increasing from 10 to 20 pushups.

“Just set something small so that you keep seeing that you’re winning,” he says. “Once you get into the gym, the atmosphere is not as intimidating as people think. There’s a lot of support inside the gym.”

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