Feeling like you’re stuck in a rut and don’t know where to start? We’ve all been there.
The constant distractions and lack of structure make it hard to know where to begin. But don’t worry; we got you covered.
In this post, we’ll break down strength training for beginners and make it easy to understand.
We’ll provide proven strength training strategies, simple warm-up routines, and tips for building long-term consistency.
4 Strategies For Developing a Beginner-Friendly Strength Routine
Feeling overwhelmed by the thought of starting a strength training routine?
Don’t worry; we’ve all been there. With some effort and dedication, you’ll be able to achieve your fitness goals.
Here are four simple steps to help you start a beginner strength training routine that fits your busy schedule.
1. Build A Personalized Strength Training Workout
Tailoring a workout to your fitness level and goals and adding a solid warm-up is critical to seeing real progress.
A well-rounded strength training program should:
- Include a thorough warm-up routine including whole body, mobility, and dynamic exercises
- Slowly increases in difficulty over time with progressive overload programming
- Include compound exercises from each category: hip hinge, squat, push, pull, rotate
- Use exercise options that match your current skill level
- Focus on improving weak and inflexible areas of your body
2. Pick The Right Equipment (For Your Environment)
If you’re new to resistance training and working out at home, there are many equipment options.
- Resistance Bands
- TRX Suspension Straps
- Dumbbells
- Barbells
- Kettlebells
You’ll probably have these options if you’re using a commercial gym.
In this case, the equipment you choose will depend on the strength training program you’re following, your goals, and your current fitness level.
But if you’re working out at home, I’ve listed some pros and cons of different types of strength training equipment.
| Resistance Band Training uses elastic bands for strength training exercises with varying resistance levels. |
|
| Benefits | Downsides |
| Budget-friendly Versatile and can be used for a full-body workout | Limited resistance range Not as durable as other equipment |
| TRX Suspension Training uses adjustable straps anchored to a stable surface for bodyweight strength training exercises. |
|
| Benefits | Downsides |
| Versatile and can be used for a full-body workout It can be set up anywhere with a sturdy anchor point |
More expensive than other equipment Limited resistance range |
| Barbell Training uses long metal bars for weight lifting exercises, available in various weights. |
|
| Benefits | Downsides |
| Versatile and can be used for a full-body workout Adjustable resistance levels |
It can be bulky and take up more space More expensive than other equipment |
| Dumbbell Training involves handheld weights used for resistance training, available in various weights. |
|
| Benefits | Downsides |
| Versatile and can be used for a full-body workout Adjustable resistance levels |
It can be bulky and take up more space More expensive than other equipment |
| Kettlebell Training involves cast-iron weights with handles used for dynamic exercises, available in different weights. |
|
| Benefits | Downsides |
| Versatile and can be used for a full-body workout Compact and space-efficient |
More costly than other equipment Require proper form and technique to avoid injury |
You don’t need a lot of equipment to have a successful workout routine. You can use one type of equipment and still get great results.
Keep your budget and available space in mind, and start working out!
3. Review and Improve Your Form In Strength Training
As a beginner, it can be tough to know if you’re doing a strength training exercise correctly, even with online resources.
Hiring a professional coach or trainer is never a bad idea to ensure you’re moving safely and getting the best results. This way, you won’t get hurt or frustrated and will see progress faster.
However, if you can’t hire a coach, here’s a checklist for reviewing and improving your exercise form:
- Choose one exercise you’d like to improve.
- Record 3-5 reps of the exercise from the side with a lightweight phone or camera.
- Change the camera position to a rear or front view and repeat step #2.
- Review that footage & compare it against the correct exercise execution
Focus on improving the critical movement patterns like hip hinge, squat, push, pull, and rotation.
By focusing on these movement patterns, you’ll be able to perform most exercises more effectively and confidently.
4. Slowly Make Your Workouts Harder
Progressive overload is when you make your workouts harder over time to make your muscles stronger.
We’ve broken it down into a few simple steps for beginners in strength training.
1. Pick One Thing To Change – You can change how many sets you do, how many reps you do, or how heavy the weight is.
We use total training volume (TTV) to see how hard you work out. This is the total weight you lift during all your sets for one exercise.
To keep making progress, you should slowly increase the TTV over time.
2. Slowly Make It Harder – Increase the intensity by 2-5% every few weeks.
Follow the “two-for-two” rule.
When you can do two extra reps with good form, it’s time to make it harder.
3. Train Close To Failure – Instead of pushing yourself to the limit every time, stop a few reps before failure.
This way, you’re still challenging yourself, but you’re also allowing your muscles to adapt and become stronger.
Gradually make your workout harder by leaving 2-4 reps in the tank and using slow, controlled movements to improve muscle tension.
Optimize Your Workouts, Accelerate Your Results, and Transform Your Body!
A Cheat Sheet For Real People With Real Lives Looking For A Sustainable Way To Get Stronger, Healthier & More Energized!
Warm-up 101 For Beginners In Strength Training
Warming up properly before a workout is crucial for setting yourself up for success.
We’ll review some simple and essential warm-up techniques to set you up for success!
To learn more about warm-up techniques, check out our post “3 Steps To Warm Up For The Perfect Workout.”
1. Full-Body Cardio Exercise
A full-body cardio exercise helps get your blood flowing to all your muscles.
Here are a few examples of full-body cardio exercises you can try:
- Rowing
- Jogging
- Plyometrics
- Power Walking
The goal is not to use up all your energy but to get the blood moving to your muscles and your heart rate elevated so you’re ready for the workout.
Coaching Tip: Select your preferred exercise and spend 2-5 minutes gradually increasing your heart rate.
2. Foam Rolling
Foam rollers are a way to give yourself a massage.
They help break up the tight layer of tissue that surrounds your muscles called fascia.
This can help you move better and increase your range of motion during your workout because it helps to loosen tight fascia and increase blood flow.
Coaching Tip: Use a foam roller for 1-2 minutes on any muscle that feels tight or sore from a previous workout.
3. Movement-Specific Exercise
A movement-specific warm-up exercise is a way to prepare your body for a specific type of physical activity or movement. It helps to prevent injuries and improve your performance.
Here are some examples of movement-specific exercises you can do before your workout:
Upper Body Mobility Exercises:
- Kneeling T-Spine Rotations
- Cat-Cow Stretch
- Banded External Shoulder Rotations
- Bench Supported Lat Stretch
Lower Body Mobility Exercises:
Don’t worry; you don’t have to do all these exercises before every workout.
Coaching Tip: Select 1-2 exercises that fit your needs and goals, and perform 1-2 sets of each.
Build A Sustainable, Beginner Strength Training Routine
So you have some big goals in mind; that’s awesome! But it can take time to figure out where to start.
One helpful strategy is to break down your future goal into a smaller, actionable habits.
How To Turn Future Goals Into Habits
Let’s say your goal is to do a Spartan race, and you’re not really into long-distance running;
Here are some example habits you can start with:
- 2x per week, go for a walk and complete 1 mile
- 2x per week, jog a 0.25 mile
- Do two lower-body mobility exercises 3x per week to move better
Doing these things every week (and making your distances longer little by little) will make you that much closer to being prepared for your first Spartan race!
Remember, it’s all about taking small steps to get there.
Coaching Tip: Instead of just thinking about your goal, break it down into small, daily habits that you can do.
3 Simple Tips for Staying Consistent
Let’s be honest; we all have a lot going on. But consistency is still crucial for getting things done and reaching our goals.
No matter how busy life gets, these strategies will make it easy for you to stay on track and make consistency a habit.
1. Tell People Closest To You (Family, Friends, Partner)
It’s essential to let the people closest to you know what you’re doing.
Here’s why:
- Let them know what you’re up to so they can understand your schedule and plan around it.
- By telling them what you’re doing, you’re showing that it’s important to you and you’re serious about it.
- Talking about your goals with your partner can help you stay accountable and on track in the long run.
So, make sure you let your family, friends, and partner know what you’re up to, so they can support you and you can stay on track.
2. Pick A Workout Frequency That Fits Your Schedule
I see it all the time. Beginners try to go from 0 to 100 with their strength training routine.
It’s easy to get excited and try to do too much, but this often leads to burnout and quitting altogether.
If you’ve never strength trained before, or you only workout a few times a week, don’t try to workout 4 or 5 times a week suddenly.
Remember, it’s better to start small and work your way up than to try to do too much at once and burn out.
3. Make It Easier To Start Working Out By Eliminating Excuses
Sometimes, it’s easy to make excuses for why we can’t workout.
“I don’t have the right clothes,”
“I’m hungry but don’t know what to eat,”
“I don’t feel like coming up with a workout plan.”
Here are a few tricks to make getting started a breeze:
- Lay out your workout clothes the night before
- Prepare your coffee the night before (if you like to have coffee before working out)
- Pack some snacks that you can eat before your workout
- Queue up a playlist before you start your workout
- Have a pre-planned workout routine so you don’t have to think about it
It might seem small and simple, but these little things can make a big difference in whether or not you workout.
Frequently Asked Questions About Strength Training for Beginners
Looking for more help getting started with strength training? I’ve curated answers to the most common questions here.
What Are Basic Strength Training Exercises For Beginners?
Start with the basics and focus on mastering five key movement patterns: hip hinge, squat, push, pull, and rotate. Some exercises to get you started in these patterns include overhead shoulder press, incline bench press, front squat, back squat, split squat, deadlift, pull-ups, and standing (or seated) rows. These exercises will help you build a strong foundation for your strength training journey.
Download our Strength Training Cheat Sheet, which breaks down each movement pattern into multiple exercises with beginner variations.
How Much Weight Should I Start With For Strength Training?
A good rule of thumb is to aim for a weight that lets you complete all the reps in a set, with the last 2-3 reps being a bit of a challenge. Make sure you’re lifting a weight that you can comfortably handle with good form. Don’t worry if it feels light at first; you’ll gradually increase it as you get stronger. And if you’re unsure, don’t hesitate to consult a personal trainer or coach – they’ll help you figure out the perfect starting weight!
How Do I Know If I’m Using The Right Form For Strength Training Exercises?
Here are a few ways to check: record and review yourself doing the exercise, compare it to the correct form and email me at [email protected] with “Exercise Form Review Requested” in the subject line if you want a professional opinion. And if you’re serious about moving better, consider hiring a certified personal trainer or coach who can perform movement analysis and help you stay on track.
You can also check out trusted online resources like Squat University or Biolayne Blog.
When Should I Increase Weight During My Strength Training Routine?
When it comes to increasing weight during your strength training routine, a good rule to follow is the 2-for-2 rule: when you can do two extra reps with perfect form on two consecutive sets, it’s time to increase your weight. Aim to increase by 2-10% every few weeks, depending on how your workouts are progressing.
How Important Is Nutrition For Strength Training?
Nutrition is essential for strength training, and your plan should align with your goals, whether it’s losing body fat, getting stronger, or building muscle mass. A good starting point is to aim for 1.8-2.4g of protein per kg of lean body weight, 14g of fiber per 1,000 calories, add more veggies, drink more water, and take a daily walk.
Ready To Start Your Strength Training Journey?
Find a structured routine that fits your schedule and stick to it for a few weeks. As you get stronger and more confident, you can add complexity.
Don’t try to go from couch potato to Olympic athlete overnight, or you’ll end up burnt out and back on the couch.
Keep it simple and focus on progress, not perfection. You got this; keep pushing forward.
Have an amazing workout!
