Weightlifting is becoming an increasingly popular sport, but that doesn’t mean it’s any less intimidating for a beginner than it ever was. The snatch and the clean and jerk are undoubtedly tough lifts to learn; they require a perfect combination of power, speed, and grace that at times can leave you wondering how it’s possible to lift such remarkable weights overhead. Maybe you want to give it a try, but you don’t know where to start. Maybe you don’t have a gym or a coach nearby. As scary as it might seem, it is perfectly possible to get started in weightlifting alone.
 
Check out your equipment.

Weightlifting has a short equipment list:

• A barbell (for men, it weighs 20kg and is 28mm in diameter; for women, it is 15kg and 25mm);
• Rubber plates or bumper plates;
• A squat rack

Take inventory of the equipment available to you. You don’t need anything fancy. If you’re at a commercial gym, you’ll likely have access to a good, stable squat rack and at least one basic barbell with plates. Some commercial gyms even have genuine Olympic bars and bumper plates, so lucky you if that type of gym is available. You can also consider trying the nearest college or university gym; many of these locations have appropriate weightlifting equipment (including women’s bars and hard rubber plates), and memberships are usually less expensive than any other location.
 
Unless you’re at a gym fitted with bumper plates, you probably won’t be allowed to drop the bars and plates, but this early in your weightlifting career, it’s okay to limit the weights to what you can lower safely. As a side note, if you do not have access to plates that are all the standard diameter, try stacking plates to make blocks and elevate the bar so that you’re always starting your lifts from the right height, where the bar would be if you had proper plates (roughly mid-shin, depending on your limb length). If you do make blocks out of plates, make sure they are flat and stacked neatly to prevent collapse; many weightlifters stack plates in this way routinely. Do not drop a barbell on makeshift blocks! Alternatively, focus on lifting from a hang position primarily (i.e., starting your lift from any height above the floor.
 
If the empty bar is too heavy for you when you’re first starting out, chances are you’ll have pre-loaded barbells at lighter weights available. These barbells do have the issue of being shorter than typical bars and could interfere with a snatch grip, but more on that later. Most importantly, don’t worry if the equipment and space aren’t perfect; you need the bare minimum to get started.
 
If you’re just getting started in weightlifting, start teaching yourself the lifts on whatever equipment you have. Practice the movement patterns with a broomstick or a PVC pipe, and then progress to whatever bar you have available. Since you’re getting started on your own, you’ll have to make do.
 
I spent two months at a Women’s Fitness learning to snatch and clean and jerk on a stiff barbell that was so misused that the end shafts were constantly coming loose and needed to be bolted back in every other set. To create a vision of this environment, the heaviest implement at the gym (that includes all barbells, kettlebells, and dumbbells) was 40 pounds. The gym was targeted to older women who aren’t likely to participate in strength training. I tried snatching with the pre-loaded barbells, but because they were shorter than a standard bar, I couldn’t quite grip the bar wide enough to snatch well. However, they were enough to practice the basic movement pattern and because I’m on the shorter end and therefore have shorter limbs, it didn’t make too much of a difference.
 
Check out the internet
 
The beauty of the internet is that there is information on every topic, including weightlifting, widely available. Consume all the content you can. Open Instagram and follow profiles, including Catalyst Athletics, that frequently post technique suggestions and advice on programming and recovery. Follow a variety of athletes, but keep in mind that everyone’s lifts will look different. Just because the top athletes move one way does not mean you will be able to move the same way; limb length, torso length, anatomy, and mobility are all critical factors in how a lift will be performed. Mimicry is a great way to learn, but focus on athletes whose proportions are like your own for the best effect (to be clear, this means you’ll likely end up following several male and female athletes, despite your own gender).
 
Subscribe to YouTube channels where you can find videos that break down the lifts in detail. Read the articles the same creators publish on their respective websites. Learn as much as you can from as many sources as you can.
 
There is, however, a downside to the cornucopia of information: it gets overwhelming. To mediate the sheer quantity of content, stick to browsing two or three groups that generate information. Catalyst Athletics, Juggernaut Training Systems, and CrossFit were my favorite sources getting started because I knew the information was accurate and has been created by and used by numerous successful and strong athletes. I watched videos of every athlete I could find but focused on mimicking those with longer legs like mine.
 
Find all the information possible, but learn to filter it to fit your goals.
 
Make friends.
 
If you don’t know any weightlifters, turn to Reddit, Instagram and other online forums for discussion. You can post questions you have and include videos to ask for advice on form and technique. Obviously, you should be wary about these commenters’ credibility, but sometimes a good, reputable coach will be able to provide a valid tip on these platforms. You can also try looking up your nearest weightlifting organization and email the coaches to ask them if they wouldn’t mind offering other advice.
 
Making friends in weightlifting, even if it’s online, means you’ll have people to talk to about weightlifting, whether that’s for advice or to share the awesome gains you’ve been making. Most importantly, they can share how long it took them to learn too, and you’ll realize you’re not alone in slow progress and in trying. I’m lucky that my best friend is a weightlifter (and was an influence in me starting in the sport myself), and that he was able to connect me to other athletes and coaches who were able to share their stories and provide tips. Some of those people are now good friends.
 
Be ready for hate.

This point can’t be stressed enough. People will think what you’re doing is weird, dangerous, unattractive, or not worthwhile. Unfortunately, this can be worse for women where there is still the assumption that women are to be soft, delicate creatures. Things that might be said to you include:

• Squatting like that is bad for your knees. You should be doing light weights for more reps.
• That’s not feminine enough. Women don’t look good with muscles. You’re going to look like a man.
• You don’t actually think you’re going to the Olympics, right? Why bother?

 
That list is just the tip of the iceberg in things that might be said. I won’t pretend it’s not going to happen; you might be lucky and have a supportive family and group of friends that help you reach your goals, but you’re going to get hate somewhere down the line. Be ready when that happens.
 
Remember why you’re lifting.

You could be lifting for any number of reasons. Whether you want to be stronger, look better, try something new, or something else entirely, always remember why you’re lifting. Reminding yourself of the why will get you through the workouts that hurt, through the teasing, and through the blood, sweat, and tears.
 
Getting started mostly comes down to equipment and coaching. It’s harder, but you absolutely can build a foundation with basic equipment and by teaching yourself through research. Use the equipment you have. Use all the information you can get but remember to be wary of information overload. Find friends. Stick with it. Welcome to weightlifting.