Strength Training for Beginners

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Starting out with any form of exercise takes patience and persistence. When it comes to strength training, know-how, good form, dedication, and determination will lead to a stronger, leaner, and more toned physique. 

Whether your goal is to firm up, bulk up, or something in-between, as a beginner, it’s important to learn before you lift. Knowing what to do and do it properly is the key to getting the most out of your strength training workout, reducing the risk of injury along the way.

Here are some tips to pay attention to before you embark on your strength training routine. Get tighter, more toned, and look better from top-to-bottom!

Strength Training

Educate Before Exercise

You may have a set of weights at home or you’ve joined the local gym. No matter where you choose to do your strength training workout, it’s always advisable to learn how to lift weights the right way, which exercises hit the major muscle groups the most effectively, and how many repetitions and sets suit your body and fitness goals. 

If you join a gym, there’s someone there who can walk you through the facility, show you how to use the free weights and machines, and set you up with a program to follow. This way, you won’t be wandering around aimlessly or choosing exercises that aren’t appropriate or effective for your level of fitness or what you aim to accomplish. Most gyms offer a free training and walk-thru session when you sign up for a membership. Take advantage of this perk to maximize your results.

If you’re going at it alone, before you start your self-created strength training program, tune in to YouTube videos related to fitness, or review a well-received online video demo geared towards beginners like you. This will guide you with tips and techniques to take you from beginner to beyond. Here’s one from, hosted by a Nike trainer. This is a great teaching tool for those who are ready to take that first step.

Bring on the Bodyweight

While free weights and machines are excellent for strength training, using your own bodyweight can be equally effective. You can hit all the major muscle groups and see significant results by using your own body to gain strength. Push-ups, pull-ups, squats, lunges, planks, leg lifts, sit-ups, and others are tried-and-true bodyweight-centric exercises that rely on balance, form, and function which lead to an increase in muscle strength and growth. 

Start small and slowly increase how many of these you do each day. Bodyweight exercises can also be done in conjunction with weights and machines. Again, if you’re unsure how to do any of these bodyweight exercises properly, check out an online instructional video or talk with a fitness pro for advice on technique and how often to do these exercises. 

If you’re a fan of shaking things up with every workout, lists 53 different bodyweight workouts you can do right at home. With so many to choose from, mixing and matching will make every day an exercise adventure. No monotony = more muscles!

Remember, always start conservatively no matter how eager you are to embark on your new exercise program. Doing these strength training moves carefully is important so you don’t injure yourself. As you progress, you’ll add more repetitions and sets, more weight, and perhaps more time to your routine. But as a beginner, being aware of your positioning and posture is the best first step. Keep at it and you’ll keep getting better with every workout. 

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