The Safest Way to Start Strength Training — Even if You’ve Never Lifted Before
Walking into a gym for the first time can feel overwhelming. Unfamiliar machines line the walls, seasoned members work out with ease, and you might wonder if you really belong here.
You do — and Kingsway Fitness World is here to make sure you know it.
Fitness World’s recent blog reminds members that strength training suits all fitness levels, whether returning to the gym or beginning for the first time at their local gym in Burnaby, BC. The goal isn’t to lift the most but to grow stronger, healthier, and more self-assured.
Why Strength Training Benefits Everyone
Strength training is one of the most effective ways to keep your body healthy for years to come. It strengthens muscles, protects bones, and helps maintain bone density as you age. It also increases your metabolism, so you burn more energy even while at rest.
But the rewards aren’t just physical. Weightlifting can improve your mood, reduce stress, and increase mental toughness. Each session is proof of your body’s capabilities — and that confidence follows you well beyond the gym doors.
Myths That Keep People Away
Here are three common misconceptions about strength training:
“I’ll get too bulky.”
This fear is especially common among women, but strength training doesn’t automatically create bulky muscles. Noticeable size gains require specific training and nutrition. Strength training will instead help you feel stronger, look more toned, and move with more confidence.
“Weightlifting is dangerous.”
While there’s always some risk with exercise, lifting with proper technique is very safe. At Fitness World, trainers teach correct form and offer beginner-friendly support so you can train without worry.
“I should get fit first.”
It’s actually the opposite — lifting is one of the best ways to get fit. There’s no perfect starting point; the best time to begin is right now.
Safe Lifting Tips for Beginners
If you’re just starting out, follow these steps:
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Warm up first
Spend 5–10 minutes moving your body. Light cardio or dynamic stretching prepares your muscles for lifting. -
Start with bodyweight or lighter weights
Begin with exercises like squats, lunges, or push-ups. As you get comfortable, add weight slowly. -
Prioritize form
Proper form is crucial for avoiding injury. Use mirrors, ask a trainer, or check the Fitness World app for videos. -
Choose consistency over intensity
You don’t need to push to your limits on day one. Results come from steady progress over time. -
Progress slowly
Increase weights or reps only when movements feel easier and your body is ready.
Strength Training Equipment You’ll See at Fitness World
The weight area becomes less intimidating once you know what’s there:
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Dumbbells – Great for presses, curls, and squats
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Resistance machines – Offer guided movements for safe lifting
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Barbells – Excellent for compound lifts like squats and deadlifts
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Cable machines – Adjustable for targeting different muscles
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Kettlebells – Great for explosive and functional exercises
Not sure where to start? Book a free personal training session for guidance on using each piece of equipment.
How Kingsway Fitness World Helps Members Succeed
Fitness World is built to support all members, no matter their starting point.
Here’s what they provide:
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Certified trainers with personalized training plans
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Beginner-friendly classes to build skills
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A welcoming, supportive atmosphere
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Flexible membership plans
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An app with workout tracking, plans, and goal-setting tools
Ready to start building your strength?
Get a Free Pass at Fitness World and take the first step toward a stronger, healthier you. Serving the Burnaby community since 1959, this gym near Royal Oak Skytrain Station Expo Line has evolved into a modern fitness hub with upgraded equipment, a fresh layout, and an expanded area featuring squat racks and lifting platforms. Members enjoy a dedicated group exercise studio, a women’s-only section, and unlimited access to top-tier recovery tools, including massage chairs. Whether your goal is strength, endurance, or overall wellness, Kingsway Fitness World offers unlimited group classes and the perfect setting to train your way in a motivating, supportive atmosphere.
