The Beginner’s Guide to Weightlifting (for the Skinny-Fat Bloke)

Being skinny fat is incredibly frustrating. I spent all my teenage years and most of my 20s stuck in that body. You’re not technically “overweight,” but the second the shirt comes off? It’s a whole different story. Soft around the edges. No muscle definition. No shape. You look perfectly fine in clothes… but underneath, it tells a different truth. I know exactly how that feels—because that used to be me.

Check out these photos.

In the first three? That’s skinny-fat Brad. No muscle, no abs, no clue. I thought I was “doing okay” because I wasn’t overweight. But I hated how I looked with my shirt off. I avoided beach days, pool parties, and mirrors. And despite hitting the gym here and there, nothing ever changed.

Then I discovered how to train properly.

Not just messing about with machines or doing endless cardio. I’m talking real weight training—structured, progressive, and tailored for skinny-fat guys like us.

The last photo? That’s the result of lifting with intent, fuelling my body with purpose, and following a system built for transformation—not maintenance.

I didn’t starve myself. I didn’t do hours of cardio. I learned how to train smart. And it changed everything.

This guide will walk you through the exact framework I used to go from soft and insecure… to lean, strong, and confident.

If you’re sick of spinning your wheels and ready to build a physique you’re proud of—start here.

Why Weightlifting Is Non-Negotiable for Skinny-Fat Guys

Most skinny-fat blokes make the mistake of jumping on the treadmill and cutting calories to “get lean.” All that does is make you a smaller, still-soft version of yourself.

Weightlifting solves the root problem—lack of muscle.

When you train with resistance, your body builds lean tissue, which:

• Increases your resting metabolic rate, meaning you burn more calories at rest.
• Improves insulin sensitivity, so your body handles carbs better.
• Elevates anabolic hormones like testosterone and growth hormone.
• Gives your body structure—broad shoulders, a full chest, arms that actually fill your sleeves (hard to believe when you are a skinny-fat dude, but trust me, you’ll get there too! Keep reading…).

 

If you’re serious about transforming your body, lifting weights isn’t optional—it’s essential.

I Was the Classic Skinny-Fat Gym-Goer

Back in my early 20s, I was that guy in the gym—swinging dumbbells around, smashing out bicep curls like they were the secret to getting shredded, and skipping leg day because… nah mate, not for me!

I had no structure. No plan. Just chasing a pump and copying what I saw other gym-goers doing. Half-repping on the cable machines, avoiding anything remotely heavy or technical.

And when it came to the big compound lifts—squats, deadlifts, bench press, overhead press—I flat-out avoided them. Told myself they were dangerous. That cables were “safer” or “more targeted.” Truth is? I was scared. I didn’t know how to do them properly and didn’t want to look like an idiot.

But here’s the reality… Nothing changed.

Month after month, I still looked soft. Still felt flat. Still no real progress.

So, I did something different—I swallowed my ego and hired a personal trainer for a few sessions. Just enough to teach me the fundamentals: how to deadlift with proper form, how to bench without wrecking my shoulders, how to actually train like someone who wanted results. It was one of the best investments I ever made.

Once I built my program around the big compound lifts—squats, deadlifts, presses, rows—and added a few key accessories, everything started to click.

That’s when the real transformation began.

Stop Winging It: Follow a Proven Weekly Lifting Split

Here’s the exact structure I used when I finally saw results (copy this blueprint for yourself!):

• 3–4 lifting sessions per week (Push Pull Legs + Push – I wrote a book about this, click here).
• 3–4 sets per exercise.
• 3–5 exercises per session, focusing on compound movements over isolation.
• 8–12 reps per set, resting 2 minutes between each set.
• 70–90 minutes per gym session.
• Cardio only 2–3 hours per week, and only after lifting or on separate days.

 

This approach gave me the stimulus I needed to build muscle without burning myself out. It’s backed by research showing the 8–12 rep range with moderate rest times is optimal for hypertrophy.

How to Warm Up Correctly (Without Wasting Time)

If you’re serious about lifting properly and building muscle, warming up the right way isn’t optional—it’s essential. A proper warm-up gets your muscles, joints, and nervous system ready to perform at their best, while reducing your risk of injury. But that doesn’t mean spending 20 minutes foam rolling or half-arsing some random stretches.

Most skinny-fat beginners either skip warming up completely or spend too long doing things that don’t actually prep them for the lifts ahead. I’ve done both. But once I dialled in a proper warm-up routine, I moved better, felt stronger, and stayed injury-free.

Here’s how to do it right and it’s still my go-to dynamic warm-up routine after all these years! (10 years exactly).

Start with dynamic movements that target the joints and muscle groups you’ll be using. For example, if you’re squatting, do bodyweight squats, hip openers, and a few glute bridges. If you’re pressing, warm up your shoulders with arm circles, band pull-aparts, or shoulder dislocations.

Finally, perform ramp-up sets of your first lift on the list. This is where most people go wrong—they load their working-set weight straight away and dive into set one. Don’t do that.

Let’s say you’re going to barbell bench press 60kg for 3 sets of 10. You might do:

• 1 set of 10 reps with the empty bar (20kg)
• 1 set of 6–8 reps at 40kg
• 1 set of 3–5 reps at 50kg
• Then start your first working set (or “hard set”) at 60kg

 

This kind of ramp-up lets your body get used to the movement, dial in your form, and gradually build intensity without wasting energy.

Your warm-up shouldn’t take longer than 10–15 minutes. It’s not meant to fatigue you—it’s meant to prime you. And once you start lifting heavier and chasing progression, you’ll realise how much easier your first set feels when you’ve actually prepared for it.

No more walking in cold and diving under the bar. Warm up smart, lift better, and keep your body healthy for the long haul. Personally, I don’t “track” my warm-up sets inside FitNotes, only my hard sets get recorded.

What Exercises Should You Actually Focus On?

One of the biggest mistakes I made early on in my fitness journey was building entire workouts around isolation exercises—think bicep curls, tricep pushdowns, leg extensions. I thought if I smashed my arms and abs with high reps, the fat would melt off and I’d end up with that lean, shredded look. Haha… that plan failed!

What finally made the difference? Focusing the bulk of my training on big, compound lifts—the exercises that train multiple muscle groups and joints at the same time.

If you’re skinny fat, your number one goal should be to build muscle mass—and nothing builds muscle faster or more efficiently than the basic compound movements. These are lifts like the squat, deadlift, bench press, overhead press, pull-up, and row. They’re hard. They take energy. But they give back tenfold in strength, muscle size, and metabolic return.

When you train these movements consistently, you’re hitting not just one muscle, but a whole chain of them. A proper barbell squat, for example, targets your quads, glutes, hamstrings, lower back, and core all at once. Pull-ups challenge your lats, biceps, upper back, and even your abs if you’re tight and controlled. You’re getting far more bang for your buck than sitting on a cable machine doing single-joint exercises.

That’s not to say isolation exercises are useless. They have their place, especially as accessories after your main lifts. Want to grow your shoulders, arms, or calves? Sure—throw in some lateral raises, curls, or calf raises at the end of your session. But your lifting session shouldn’t start there.

So if you’re building your own program—or following mine—make sure it revolves around these key movement patterns: a squat, a hip hinge (like a deadlift), a horizontal press (bench press or push-up), a vertical press (overhead press), a pull (row), and a vertical pull (pull-up or lat pulldown). Get strong in these, track your progress (i.e., use FitNotes!), and let the isolation lifts supplement—not dominate—your training.

That’s how you build a lean, muscular, athletic physique from the ground up.

🤔 Not Sure What to Focus On First?

Take my free 60-second fitness quiz to discover the best program for your body type.

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Rest Between Sets: How Long Should You Actually Rest?

One of the most underrated parts of a proper lifting session—especially for skinny-fat guys—is rest time between sets.

In my early days, I thought shorter rest meant I was working harder. I’d jump straight into the next set after 30 seconds, drenched in sweat and thinking I was smashing it.

But what was I really doing? Compromising strength, form, and long-term progress.

Here’s what the research shows:

✅ For hypertrophy (muscle growth), the sweet spot is about 3 to 4 minutes of rest between sets for compound lifts. This gives your muscles enough time to recover so you can lift with proper form and enough intensity in the next set.

✅ Shorter rest periods (30–60 seconds) tend to increase fatigue and reduce total volume lifted, which can actually limit muscle growth over time.

✅ One study found that trainees who rested 3 minutes between sets gained more muscle and strength than those who only rested 1 minute, despite doing the same workout program.

In other words: more rest doesn’t mean you’re slacking—it means you’re training smarter.

In my own transformation, I rested around 3.5 minutes between most sets—especially on heavy compound lifts like squats and bench press. This allowed me to maintain form, push for progressive overload, and keep my sessions efficient (still wrapped up in under 90 minutes).

For smaller isolation exercises—think curls or lateral raises—I’d rest about 1.5 minutes, since those don’t tax the nervous system as much.

I suggest using a stopwatch or your phone timer between sets. Don’t just guess. Use that rest time to log your last set, reset mentally, and queue the next song (at the moment, I’m listening to a lot of Feeki). Personally, I use the stop watch feature inside of the FitNotes app.

How to Actually Make Progress in the Gym

Once you’ve committed to lifting a few days a week, sorted out your form, and structured your workouts properly, the next big thing to wrap your head around is how to actually keep making progress. This is where a lot of skinny-fat guys go wrong—they just show up, do the same weights, same reps, same machines, and wonder why nothing’s changing.

The key principle here is called progressive overload. It simply means that over time, you need to do more than your body is used to. That could be lifting slightly heavier weights, doing more reps, performing an extra set, or even just improving your form or range of motion. These small improvements, when stacked week after week, are what lead to muscle growth and strength gains.

One of the simplest ways to do this is with something called double progression. Let’s say you’re working in the 10–12 rep range for a given exercise—like dumbbell shoulder press. If you hit 12 reps for all your sets with good form, that’s your green light to increase the weight slightly next time. I recommend weight increments of 5 to 10 lbs (maximum). You go back down to 10 reps with the new load, then work your way back up to 12 again over the coming sessions. That’s structured, measurable progress.

When I finally started tracking my workouts—what I lifted, how many reps I hit, how each set felt—I stopped spinning my wheels. I’d look at my log, see that I benched 60kg for 3 sets of 10 last week, and come in aiming for 3 sets of 11 or a bump to 62.5kg. That mindset shift from “just showing up” to “training with purpose” changed everything.

Progress doesn’t have to mean maxing out every session. Some weeks you’ll push hard and beat your numbers. Other weeks you’ll just maintain, and occasionally you’ll need to back off and recover. That’s normal. And every 6–8 weeks, I always recommend taking a deload week to let your body reset and absorb the work you’ve put in. Trust me, it’s better to take a step back than to stall for months.

At the end of the day, progress in the gym is about showing up with a plan, tracking what you’re doing, and asking a little more of your body over time. Whether it’s one extra rep, a slightly better squat depth, or a smoother lift at the same weight—you’re moving forward. And that’s exactly how your body transforms.

What “Proper Form” Actually Means

You’ll hear it everywhere—“use proper form.” But what does that actually mean?

It’s not just about looking good while you lift or ticking boxes in your workout log. Proper form is about training in a way that maximises results and minimises injury. It means moving through a full range of motion, keeping the target muscles under tension, and avoiding momentum or cheating to get the weight up. If you’re cutting your reps short or relying on swing, you’re not training the muscle—you’re just moving weight from A to B.

For example, in a proper squat, your hips should drop at least to parallel—or deeper if your mobility allows it. In a bench press, the bar should touch your chest before you press it back up. And in a pull-up, your arms should fully extend at the bottom, and your chin should clear the bar at the top. These aren’t just technical details—they’re key to muscle growth. Research even shows that deeper squats lead to greater muscle thickness compared to partial reps.

And let’s talk ego lifting. If you’re using momentum to curl 25 kilos or bouncing the bar off your chest during bench, you’re not impressing anyone—you’re holding yourself back. Lower the weight. Learn the movement. Master control.

Every rep should be intentional. Lift with purpose. Squeeze the working muscles at the top, and control the weight on the way down. That’s called time under tension—and it plays a huge role in hypertrophy. A study showed that keeping muscles under tension for longer increases the stimulus for growth.

So next time you step into the gym, remember—proper form isn’t optional. It’s the foundation of long-term progress. Train with precision, not just intensity. That’s how you build a strong, athletic physique that lasts.

Sample Push Pull Legs Workout Plan (3 Days Per Week)

This 3-day Push Pull Legs split was one of my favourite programs to implement during my transformation. It helped rapidly break me out of the skinny-fat mold by dialling in the perfect balance of volume, recovery, and progressive overload — ideal for natural lifters.

💪 Push Day (Chest, Shoulders, Triceps)

Focus: Pressing muscles of the upper body. Moderate to high volume. Rest between 2 to 3 minutes between compound lifts and 1.5 to 2 minutes for isolation work.

1. Barbell Bench Press – 4 sets of 6–8 reps
2. Incline Dumbbell Press – 3 sets of 8–10 reps
3. Seated Overhead Dumbbell Press – 3 sets of 8–10 reps
4. Dumbbell Lateral Raises – 3 sets of 12–15 reps
5. Cable Tricep Pushdowns – 3 sets of 10–12 reps
6. Overhead Tricep Extensions – 2 sets of 12–15 reps

🧲 Pull Day (Back, Biceps, Rear Delts)

Focus: Pulling muscles and posterior chain. Rest 3 minutes between sets on heavy rows/deadlifts, 1.5 to 2 minutes on curls and isolation work.

1. Deadlifts (or Rack Pulls) – 3 sets of 6–8 reps
2. Pull-Ups (or Lat Pulldown) – 3 sets of 6–8 reps
3. Bent Over Barbell Rows – 3 sets of 8–10 reps
4. Seated Cable Rows – 3 sets of 10–12 reps
5. Rear Delt Fly – 2 sets of 12–15 reps
6. Barbell or EZ-Bar Curls – 3 sets of 10–12 reps
7. Hammer Curls – 2 sets of 12–15 reps

🦵 Legs Day (Quads, Hamstrings, Glutes, Calves)

Focus: Full leg development with strength and aesthetics in mind. Rest 2 to 3 minutes for compound movements, 1.5 to 2 minutes for isolation exercises.

1. Barbell Back Squats – 4 sets of 6–8 reps
2. Romanian Deadlifts – 3 sets of 8–10 reps
3. Bulgarian Split Squats – 3 sets of 10–12 reps
4. Leg Curl (Machine) – 3 sets of 12–15 reps
5. Standing Calf Raises – 4 sets of 12–15 reps
6. Seated Calf Raises – 3 sets of 15–17 reps

🧱 Optional Ab Circuit (2–3x per week, post workout)

Here is one of my favourite ab circuits that I usually give to my online coaching clients. Complete 3 rounds of the following, resting 60 seconds between rounds:

• Hanging Leg Raises – 15 reps
• Weighted Cable Crunches – 15–20 reps (must be weighted!!)
• Weighted Russian Twists – 20 reps total (kettlebells, dumbbells, it’s up to you!)
• Plank – 45-second hold

 

Progressive Overload Tip: Track all of these lifts (as you know, I use FitNotes). Aim to try and hit the top of the rep range for each exercise and once you do, add some weight. If you are falling below the bottom of the rep range for the following set then reduce the weight slightly.

Deloading: Why Taking It Easy Sometimes Helps You Build More Muscle

If you’re lifting consistently for weeks on end, pushing for heavier weights and more reps, your body’s recovery systems eventually start to lag behind. That’s where deloading comes in.

So, what is a deload?

A deload is a short, planned period (usually a week) where you intentionally reduce the intensity or volume of your training. It gives your body—and nervous system—a chance to recover fully without going completely sedentary.

Why Deloading Matters (Especially for Skinny-Fat Lifters)

If you’re new to lifting, you might feel like you’re making fast progress at first. That’s totally normal. But as your lifts get heavier and your training gets more demanding, fatigue accumulates—even if you don’t feel it straight away.

And if you never give your body a break? You risk hitting a wall: stalled progress, motivation dips, nagging joint pain, or even minor injuries.

Studies have shown that structured rest and periodised training—where phases of intensity are followed by strategic recovery—lead to better long-term strength and muscle gains.

How to Deload (Without Losing Momentum)

There are a few ways to approach a deload:

• Reduce weight: Lift around 50–60% of your usual load but keep the same number of reps and sets (this is what I usually give to my online coaching clients).
• Reduce volume: Keep your usual weights but do fewer sets or reps
• Reduce both: A full reset—drop weight and volume for the week

 

Pick whichever method suits your recovery needs. You’re not trying to build muscle during this week—you’re allowing your body to rebuild, repair, and reset.

When Should You Deload?

A good rule of thumb: deload every 6–8 weeks of structured lifting, especially if you’ve been training consistently and pushing for progressive overload.

You might also want to deload if:

• You feel constantly sore or fatigued
• Your strength has plateaued
• Your motivation to train has dipped
• You’re dealing with small aches or nagging pains

 

When I first started taking training seriously, I thought taking it easy for a week would ruin my progress. But when I finally deloaded after 8 weeks of hard lifting, I came back stronger, more motivated, and more focused.

These days, I schedule my deloads every 6–7 weeks—even if I feel fine—because it keeps me training hard, long-term, without burning out.

Just keep in mind that muscle grows during recovery, not during the workout itself. A deload isn’t you being lazy—it’s you thinking long-term, staying healthy, and making consistent gains.

Sports Supplements for Beginners: What’s Worth It (and What’s Not)

Let me be straight with you—no supplement will save a poor diet or lazy training. I’ve seen far too many skinny-fat guys drop hundreds of dollars a month on powders, pills, and potions, hoping to shortcut the process. If your lifting, nutrition, and sleep aren’t dialled in, supplements won’t do a thing.

That said, once your foundations are solid, there are a few evidence-based supplements that can support your results. Nothing fancy—just the basics that actually work.

Protein Powder (Whey or Plant-Based)

If you’re not hitting your daily protein target through whole food, a scoop or two of protein powder can help you close the gap—especially after training.

• Fast-digesting, convenient, and often cheaper per gram than whole food sources like chicken or steak
• Ideal post-workout for muscle repair and growth
• Research shows whey protein improves lean mass gains when combined with resistance training

 

Aim for around 2 grams of protein per kilogram of bodyweight daily. Use protein powder to supplement your meals—not replace them.

Creatine Monohydrate

This is hands down the most researched and reliable sports supplement on the market.

• Creatine increases strength, power output, and muscle volume.
• Helps you push harder in training and recover faster between sets
• It’s safe, cost-effective, and proven to work—even for beginners.

 

How to take it: 3 to 5 grams per day. No need to load or cycle it. Just take it daily—consistency is key.

Caffeine (Pre-Workout or Coffee)

Caffeine is one of the few legal ergogenic aids proven to enhance performance, particularly in strength and endurance training.

• Improves focus, alertness, and energy during training sessions
• Can help you push through tough workouts, especially on low-motivation days

 

Use with caution: 150 to 300 milligrams pre-workout is usually enough. Go too far and you risk anxiety, poor sleep, or a nasty energy crash.

What About BCAAs, Test Boosters, and Fat Burners?

• BCAAs: Useless if you’re already consuming enough protein through food and shakes.
• Testosterone boosters: Mostly marketing hype. Unless you have a medically diagnosed deficiency, these won’t move the needle.
• Fat burners: Often underdosed and overstimulating. They don’t “burn” fat unless you’re in a calorie deficit. Save your money.

 

When I got serious about my transformation, I cut through the noise and simplified everything. I stuck to the essentials:

• Whey protein
• Creatine monohydrate
• Black coffee before training (when needed)

 

That was it. The rest came down to smart training, a high-protein diet, and staying consistent.

Wrap-Up: Stop Chasing Fat Loss Alone

You don’t need more cardio. You don’t need to starve yourself.

You need muscle.

And the only way to build it is with structured, progressive weight training—done properly, with consistency and intent.

So start small. Learn the basics. Train hard. Recover properly.

🔥 Ready to Take the Guesswork Out of Your Transformation?

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✅ My proven beginner lifting system
✅ Weekly progress tracking tools
✅ Step-by-Step Training Program
✅ Real-World Results

Stop spinning your wheels. Start transforming today.
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