“Newbie Gains” explained- and why it matters to even non-beginners
This common phrase refers to the rapid improved seen in untrained people when they first start weightlifting.
We’ve all experienced “newbie gains” and most likely have seen it happen in others. It feels like we can PR lifts every day and that we are getting stronger from a minimal amount of lifting. Eventually this progress slows down substantially and some experience what we call a plateau. The exercises that seemed to be propelling us forward no longer cause any adaptation and we are unable to make much progress. That’s our sign that the have passed the beginners phase and now entered an “intermediate” level (at least in the movements we were doing).
The “newbie gains” are caused by many things playing a part at once. Muscle mass is easily built in beginners due to protein synthesis happening at a faster rate in untrained muscles. Hormonal changes take place when we begin exercise in the form of a bigger production of anabolic hormones. Your body learns to use nutrients for energy production and muscle repair more efficiently. But most importantly, your NERVOUS SYSTEM becomes better at recruiting muscle fibers in a coordinated effort to lift heavier.
The first three reasons usually plateau naturally. There’s only so much hormones you can produce, your protein synthesis can’t improve forever and your body’s ability to distribute nutrients once is optimized won’t go anywhere. But the last is something that most people don’t fully work on. Training our nervous system means we PRACTICE a movement, or its technique.
Even non beginners can benefit from improving technique. Which means that we can experience “newbie gains” even when we are past that phase.
Most intermediate lifters tend to be “stuck” in their ways though and have a harder time changing how they perform movements and thus miss the chance to improve in this way. The nervous system adapts MUCH faster than the muscular system. It is also way less fatiguing to practice something than to train it. Therefore, the goal of improving technique should NEVER end.
Understanding “newbie gains” can give you an insight into how powerful neurological adaptations can be for lifting and for other hobbies (leaning how to play a sport works the same way). So make me the most out of it by always being conscious about how you’re moving!
