Strength Training for Beginners: The Ultimate Guide

This guide to strength training for beginners is everything you need to get started with lifting weights.

You’ll learn why strength training is the way to a strong and healthy body, the best exercises and workout routines, nutrition tips to get the most out of your efforts, and so much more.

Best of all, no pre-requisite knowledge is required. Everything is explained in detail and in easy-to-understand language, even if you have never touched a dumbbell.

Read on and discover how to transform from a couch potato into a stronger and healthier you in a fun and easy way!

What Is Strength Training?

Strength training is a form of exercise that uses resistance to build muscle and strength. Indeed, in scientific research, it is often called just that: resistance training.

It involves using equipment like free weights (dumbbells, barbells, and kettlebells), weight machines, cables, resistance bands, or your own body weight to challenge your muscles and make them stronger.

Strength training is not just for looking good or being able to handle a heavy weight in the gym (though those are nice perks). More muscle means more strength for daily tasks – like carrying a heavy backpack or opening a stubborn jar. It also comes with numerous health benefits, from improving your heart health to strengthening your bones.

Why Should You Start Strength Training: The Top 10 Benefits

Decades ago, strength training was kind of frowned upon for things other than looking good in a tank top and lifting heavy things, even in the scientific community. Aerobic exercise received all the glory for improving health and reducing the risk of various medical conditions and diseases.

Today, we know that both types of exercise are essential for a healthy lifestyle, with strength training emerging as a fountain of youth and health in numerous studies for young and old and everyone in between.^{1 2 3}

Strength training offers numerous benefits. Here are 10 of the top reasons you should start lifting.

1. Makes You Stronger and More Powerful

Strength training boosts your muscle power, so you can hoist heavy iron in the gym and carry groceries or move furniture easily. Imagine lifting heavy stuff like it’s a piece of cake – strength training makes most challenging things in everyday life a bit lighter.

2. Strengthens Your Bones

Strength training is like sending your bones to a boot camp. Weight-bearing exercise increases bone density, reducing the risk of osteoporosis. That means you’re less likely to break something if you happen to slip on a sneaky spot of ice.

3. Prevents Falls as You Get Older

Speaking of falling, resistance training can help reduce the risk of falls in older adults. Avoiding that tumble is even better!

4. Improves Your Posture

Lifting weights improves your posture, making you stand taller and more confident, looking less like Quasimodo and more like the hero of the hour. Say goodbye to slouching!

5. Makes You Happy

Weight training releases endorphins, those happy hormones that make you feel like you’re on cloud nine. Who knew grunting and hoisting rusty iron could be so uplifting?

6. Burns Calories

When you pump iron, your body turns into a calorie-burning furnace. More muscles = more calories burned at rest, even when you’re chilling on the couch. Aerobic training burns more calories during the workout, but strength training ups your metabolic rate for an entire 24 hours, at least.

7. Helps You Sleep Better

Strength training can improve sleep quality, helping you dive into dreamland faster. Exhaust your body in the gym, and you’ll sleep like a baby at night.

8. Slows Down Aging

Regular strength training keeps Father Time at bay, slowing down the aging process so you can still rock a tank top and keep doing the things you love in your golden years.

9. Keeps Injuries at Bay

Building muscle does more than make you look great; it’s like armor for your body. Strong muscles and joints mean a lower risk of injury in everyday activities, whether playing ball with your kids or hanging from a helicopter trying to take out some international spies.

10. Boosts Heart Health

Strength training improves cardiovascular health and reduces the risk of heart disease. Your heart muscle might be unable to curl a dumbbell, but it still loves it when you lift it.

Read more:

>> 20 Science-Backed Benefits of Strength Training

It’s Never Too Late to Start Strength Training

As we age, our muscle mass pulls a Houdini and starts to disappear. Poof! But fear not; lifting weights is the number one thing you can do to convince them to stick around.

For older adults, strength training is more critical than ever, offering numerous benefits, like maintaining and increasing muscle mass, making you stronger and more independent, and keeping bone loss at bay. Pumping iron also pumps up your mood and cognitive function.

Before long, your friends might wonder if you’ve discovered a secret anti-aging potion. Spoiler: You have, and it’s called strength training!

Read more:

>> Building Muscle After 50: The Essential Guide

Strength Training for Beginners: Terms You Should Know

When you’re new to strength training, you might feel confused by the many new terms that suddenly overwhelm you. Many training programs take for granted that you are already familiar with them.

These are some of the most common and important terms and concepts to help you understand the vocabulary of weight training.

Reps and Sets

Reps

In strength training lingo, doing a rep (repetition) means performing one complete motion of an exercise, like one push-up or one squat.

Let’s say you’re doing the classic push-up. Going down and pushing yourself back up to straight arms counts as one repetition. Congrats, you’ve just completed one rep!

Sets

A set is a group of repetitions done without stopping. Using our example above, if you do 10 push-ups without a break, that’s one set of 10 reps. After a set, you take a short rest, usually 1–3 minutes, before doing your next set. For example, if you do 10 push-ups, take a break, and then do 10 more, that’s two sets of 10 reps each.

You might see something like “3 sets of 10 reps” or “3 sets x 10 reps”. That means you do 10 push-ups (one set), take a break, and repeat that two more times.

A beginner might only do a set or two of an exercise, while competitive powerlifters can do set after set of the same exercise for hours on end.

Rep Ranges

Often, you don’t have to do a certain number of reps. When you see something like “6–10 reps”, we’re talking about your rep range.

Different rep ranges may produce slightly different outcomes.

• Lifting heavier but with fewer reps, between 1 and 5, is most effective for muscular strength.
• Anything from 5 to 40 reps works well for muscle growth, but for practical reasons, 6 to 15 reps per set is ideal.
• High-rep training, more than 20 reps per set, might be more effective for muscular endurance but will be less effective for strength gains.

Doing many reps with light weights does not help with fat loss. That’s a myth. Don’t get me wrong – lifting weights is the best thing you can do when losing weight, but for other reasons entirely, which we will get to later – but the number of reps you do won’t determine how much fat you burn.

Failure

“Failure” sure sounds bad, but for gym-goers, it’s not.

Training to failure means performing as many reps as you possibly can until your muscles wave the white flag and say, “No more, please!” For advanced trainees, continuing a set until the last rep is impossible to complete is a way to increase training intensity and, thus, gains.

Does a beginner need to push themself with this approach? Not really. Leaving a few reps in the tank – or in gym-speak, keeping a few reps in reserve – helps you maintain good form, reduces the risk of injury, and guess what? For beginners, it’s just as effective for building strength and muscle.

It’s not wrong to go all-out in a set now and then, but you don’t need to, as some hardcore gym bros sometimes suggest. Once you have some more training experience under your belt, you can start flirting with training to failure.

Range of Motion

Range of motion is how far you can move a joint through its full range, like bending your elbow when doing a bicep curl.

• A full range of motion involves moving a joint from fully stretched to fully contracted. For example, in the bicep curl, you’d curl the bar all the way up, then lower the bar until you fully extend your arm.
• A partial range of motion is when you perform an exercise through a portion of the possible range. It can be helpful for specific training goals or to accommodate an injury.

As a beginner, your training should focus on a full range of motion. You strengthen your muscles throughout the entire range and will likely get better results.⁴ In addition, a complete range of motion improves flexibility as effectively as stretching.⁵

At the same time, don’t overdo it. Stay within a range of motion you can comfortably and safely move your joints through.

Compound Exercises

Compound exercises involve multiple muscle groups and joints in the same movement. Think of them as the big bang for your workout buck.

They are the bee’s knees for many different reasons:

• They work several major muscle groups at once. You get an effective workout in less time, which is very handy if you’re a busy bee person with a full schedule.
• Compound movements mimic everyday movements, making you stronger for real-life activities – great for lifting groceries or chasing after your runaway pet pig.🐖
• More muscles working = more calories burned. A workout based on compound exercises is like putting a blow torch on your metabolism, both during and after the training session.
• Because you’re using multiple muscles to help hoist the weight, you can lift heavier and build more overall strength and muscle mass.

Some star players in the compound exercise team include squats, deadlifts, bench presses, and pull-ups. These different exercises work a number of muscle groups and are classics for building muscle and for an efficient approach to strength and awesomeness.

Read more:

>> The 15 Best Compound Exercises for Muscle and Strength

Isolation Exercises

Isolation exercises are like the snipers of your workout arsenal. They focus on one specific muscle or muscle group, using only one joint, unlike their show-off cousins, the compound exercises.

• Got a muscle group that’s lagging behind? Isolation exercises are like giving that muscle a pep talk.
• Are you injured or recovering? Isolation movements allow you to “train around” the boo-boo instead of side-lining you on the couch altogether.
• Want to shape a particular part of your body? Isolation exercises are your chisel and hammer.

Some classic examples? Bicep curls for guns of glory, tricep pushdowns for those horseshoe triceps, and leg extensions for putting the front of your legs in the limelight.

Research shows that isolation exercises are just as effective for building muscle and strength.⁶ However, compound exercises are the bread and butter of a beginner strength training program, as they allow you to achieve more in less time and teach your body how to use several muscle groups in harmony. Isolation movements, on the other hand, enable you to zero in on individual muscles and complement your workout routine.

Rest Intervals

Rest intervals are the breaks you take between sets of exercises.

The why of it is simple: rest a bit, and you’ll be able to lift more, push harder, and maybe even impress your gym crush (no promises, though).

Exercises using multiple muscle groups – think squats or deadlifts – usually require more rest than exercises for a single, small muscle group, like a bicep curl.

• For most people, resting 2–3 minutes for compound exercises and 1–2 minutes for isolation exercises is ideal.
• If you’re training for the zombie apocalypse and need to outrun the undead (or are just in a hurry), you can limit your set rest to 30 seconds. But you generally want to take a couple of minutes to recharge for the best results in strength and muscle gain.

Remember that these are more like guidelines than strict rules. Listen to your body – if it’s screaming for mercy after a set of squats, give it an extra minute. If it’s raring to go after a set of dumbbell curls, dive right back in.

Progressive Overload

Progressive overload is the most important factor for improving and getting results from your efforts with the weights over time.

Imagine your muscles are the character in your favorite video game. When you start the game, your character is at Level 1, probably fighting off small goblins with a wooden sword – that’s like you lifting light dumbbells or doing a few kneeling push-ups.

As you progress in the game, your character faces more formidable enemies and needs better gear. You wouldn’t send a Level 1 character to fight the final boss, right?

Strength training works the same: you gradually challenge your muscles more and more. That means increasing the amount of weight you lift, doing more reps or sets, or advancing to more challenging exercises. Like in a video game, where you need to gain experience points to level up, you progressively overload your muscles to get stronger and add lean mass over time.

So, how do you level up in the gym? Let’s say you do 10 bench presses relatively comfortably. Next time, do 12 reps or add a few small weight plates to the barbell. Your muscles adapt and grow stronger, ready for bigger challenges: taking on bigger and badder bosses in the form of heavier weights and more plates on the bar!

Without progression, your muscles get comfy, and comfy muscles are muscles that remain the same. Progression forces your muscles to adapt, grow, and become stronger so you can lift more and continue growing bigger and stronger in a cycle of gains.

If you stay with the same 10-pound dumbbells week after week, your progress will soon grind to a halt. Keep challenging your muscles, and they will reward you with continual improvement.

How Muscles Grow Bigger and Stronger

When you expose your muscles to loads they aren’t used to – by lifting weights – they respond by growing stronger to handle the unaccustomed stress.

A strength training workout signals your body that it needs to grow those muscle fibers just a tad because their current size isn’t enough to handle the workload. The result is muscle growth, or “muscular hypertrophy”. Muscular hypertrophy might sound like a term straight out of a sci-fi movie, but fear not; it’s just a fancy way of saying, “Make your muscles bigger.”

When those signals go out, your body adds new proteins to your muscle fibers, over time making them thicker and more powerful = new muscle tissue. Those proteins come from the food you eat and from broken-down muscles that your body is clever enough to recycle and create new tissue from.

You must provide your body with enough building materials (protein and energy from food) and enough rest and recovery for the best results. Combine all three – strength training, a good diet, and rest days between workouts – and you have the recipe for building muscle and strength in your hands.

As a beginner, it doesn’t take much work – resistance training – for your muscles to want to get bigger and stronger. You might see strength increases from one workout to the next. Over time, however, as you gain experience and get more advanced, they’ll need more training and heavier loads to keep improving.

Choose Where to Train: at Home or in a Gym

To gym or not to gym, that is the question! Strength training for beginners starts with the first step: deciding where to train.

• You can work out at home in your garage or even the living room if you have the space. You must buy some essential equipment for your weight room before you can start pumping iron, though.
• Another option is to join a gym. You get access to a ton of training equipment that most people can’t afford or don’t have space for.
• Some people have free access to a gym at work or school, saving travel time to and from the training facility and on member fees.

Pros and Cons of Training at Home vs in a Gym

Both options come with advantages and disadvantages.

Pros of Working Out at Home

• You can work out anytime. Feel like doing squats at 2 AM? Go for it. Your gym is always open. However, if you live in an apartment, your neighbors might enjoy the sound of your weight plates clanking less than you.
• You can train wearing anything. Or nothing. No pants, no problems.
• No travel time means more time for the actual workout or everyday life stuff.
• No sharing equipment with sweating and grunting fellow gymgoers. You can even be that sweaty and grunting fitness enthusiast without judgment.
• Say goodbye to the queue for the squat rack.
• Quality gym equipment is costly, but on the other hand, it will last you a lifetime of training and doesn’t have to be renewed. No monthly or yearly fees!

Cons of Working Out at Home

• Upfront costs can be an arm and a leg (or at least hundreds or thousands of dollars) for a complete home gym. Quality gym equipment can be as expensive as buying a small spaceship. Your wallet might feel the burn before your muscles do.
• Finding space for equipment can turn into a game of Tetris.
• For some people, it can be harder to find the motivation without the gym atmosphere. When training at home, it’s on you to push through lazy days.
• If you’re unsure how to perform an exercise, there is no professional trainer around to lend a hand. However, this is less of an issue nowadays with digital libraries of exercise instructions and workout tracker apps with instructions to guide you.

Pros of Working Out in a Gym

• More equipment than you can shake a dumbbell at. While you likely don’t need it all, having the option for variety is neat.
• You’re surrounded by fellow fitness enthusiasts, which can be both good and bad, depending on whether you’re a social butterfly or not. If you are, the gym can be a great place to meet new people or just enjoy the presence of others huffing and puffing.
• Many gyms have trainers available for guidance and motivation, professionals who can show you the ropes when you’re new to the gym setting. Great for beginners who need guidance.
• Paying for a membership can be a huge motivator. “I’m paying for this; I’d better use it!”

Cons of Working Out in a Gym

• Driving to and from the gym takes time. Over a year, those minutes add up to many hours you could have spent doing something more productive. Depending on where you live, getting to the gym can be a workout in itself.
• Many gyms get busy, often just when you have time to train. Peak hours can mean waiting for equipment.
• You have to keep paying to use the gym. Like a subscription service, but for sweat.
• For some people new to strength training, a gym can be daunting, especially if everyone else looks like they know exactly what they’re doing.

It really boils down to personal preference, lifestyle, and goals. Home gyms offer privacy and convenience, but a commercial gym provides variety and a community vibe. Also, consider space – do you have room at home for equipment?

In the end, whether it’s in your living room or at the local gym, what truly matters is that you’re taking the steps to be a fitter, healthier, and happier you.

Building a Home Gym from Scratch

Getting started with strength training at home requires an initial investment, but you don’t need every possible piece of equipment from the start to get a good workout. Once you’ve got the basics, you can expand your home gym if required as you go.

Quality training equipment lasts forever, and you’ll thank yourself later if you don’t buy the cheapest and flimsiest stuff that is less enjoyable to use and might break down a few years into your fitness journey.

Get Now: The Bare Essentials

Barbell: the most important piece of equipment for your home gym!

Don’t skimp out on this one; you don’t want a fancy metal stick that turns into a rusty relic a few years down the line.

While you get what you pay for, don’t sell your kidneys for your new barbell. Some brands sell barbells as expensive as a small car.

Find a balance between quality and cost. Look for brands with a strong reputation in the fitness community. They’re often popular for a reason.

Weight Bench: Preferrable one with an adjustable backrest. Again, you might want to pass on the cheapest rinky-dink options and go for the middle ground – quality but affordable – if your wallet allows it.

You’ll spend quality time on your training bench for years to come, so you want one that is robust and supportive while offering good comfort.

Power Rack: Also called a squat rack, this is essentially a metal cage that stops weights from crushing you – crucial for heavy lifting, like a gym buddy who can spot you on almost every exercise.

A power rack is likely the most expensive purchase for your home gym, but if you are serious about your home gym and want a piece of equipment that will grow with you, provide a variety of workout options, and keep you safe, then having one from the start is a fantastic idea.

Weight Plates: your shiny new barbell is only useful in the long run if you have weight plates to put on it. A standard starter set usually looks something like this:

• 2 x 20 kg.
• 2 x 15 kg.
• 2 x 10 kg.
• 2 x 5 kg.
• 4 x 2.5 kg.
• 2 x 1 kg.

In pounds, that would be:

• 2 x 45 lb.
• 2 x 35 lb.
• 2 x 25 lb.
• 2 x 10 lb.
• 4 x 5 lb.
• 2 x 2.5 lb.

That amount of weight should be enough to get anyone started, and you can add more plates as you go. They don’t even need to be of the same brand.

Optional But Helpful Stuff

In addition to the essential equipment above, consider adding the following equipment for a more versatile home gym. You can do so over time once you get started properly.

Adjustable Dumbbells: Barbells are great, but dumbbells open up a whole new world of exercises and make your strength training days more varied and fun. These bad boys can replace an entire rack of regular dumbbells and are perfect for many different exercises without taking up a ton of space.

Pull-Up Bar: Great for upper body strength, can be fitted in a doorway or mounted on a wall, and gives you more options for training your back and biceps.

Yoga Mat: Not just for yoga! It’s your low-cost, high-comfort zone for floor exercises, stretching, and contemplating why you ever started this “strength training” business (kidding!).

Further down the line, you can invest in more equipment for your home gym, including contraptions like a cable pulley system, but the above is plenty to get you started and even enough for most people to reach their fitness goals.

Remember, the best gym is the one you use. Start with the basics, focus on consistency, and upgrade as your needs (and biceps) grow.

Strength Training for Beginners: Getting Started

Assess Your Fitness Level

Consider starting by evaluating your current fitness level. Be honest – can you barely do a bodyweight squat, or are you a natural strength phenomenon? It’s essential to know where you’re starting so you can tailor your training to your level and pick a training program appropriate for you. Maybe do a general fitness assessment or talk to a certified personal trainer for guidance.

Learn the Basics

It’s time to hit the books (or, well, the internet). Since you are reading this, you’re already in the midst of completing this step. Good job!

Understanding the fundamental exercises like squats, push-ups, and lunges, the importance of recovery and nutrition, and how to train safely is key to a long and happy relationship with the weights. These concepts are the bread and butter of strength training. You don’t need to be a walking encyclopedia, but knowing the difference between a deadlift and a donut is a good start.

Do You Need to Consult Your Doctor Before Starting Strength Training?

Whenever you see a fitness program on TV or read a beginner’s guide to exercise, you almost always find a friendly reminder to consult with your physician before starting.

But do you really have to?

In 2015, the American College of Sports Medicine updated its recommendations to state that you don’t need to seek medical advice before starting an exercise program unless you have a history of cardiovascular disease, diabetes, or renal disease.⁷

That means that if you feel “physically inactive but otherwise healthy asymptomatic persons may begin light- to moderate-intensity exercise without medical clearance and, in the absence of symptoms, progress gradually in intensity,” to quote the ACSM themselves.

Of course, if you have any underlying health concerns or past injuries or are unsure about your health status, it’s wise to consult a doctor first. It’s like asking for directions – better safe than sorry!

Have Fun!

Lastly, have fun and enjoy the progress! Strength training should not feel like a chore. It should be something you enjoy and look forward to. Find a form of strength training (bodyweight training, free weights, strength workouts with a group fitness instructor or personal trainer, and so on), a resistance exercise routine, and a training schedule you like.

Remember that lifting weights is not only a great way to strengthen you body but also your mind and spirit. Celebrate your achievements, no matter how small, and be proud of yourself for taking care of your health.

The Best Strength Training Exercises for Beginners

Here, you’ll find 12 of the best exercises you can do as a strength training beginner.

The following exercises are basic yet effective, target multiple muscle groups, and don’t require fancy equipment. Plus, they set a solid foundation for more advanced workouts in the future.

You’ll learn why each is a great exercise and how to perform it safely with proper form for the best results.

1. Squat

The squat is a powerhouse exercise, suitable for all levels and incredibly effective in building strength, improving functionality, and boosting overall fitness. It’s a staple exercise for enhancing performance – in the gym, sports and athletic endeavors, and everyday life – and makes you more flexible and less injury-prone.

Squats are more than a key exercise for your lower body; it’s almost a full-body workout. Your quadriceps (aka quads), the muscles at the front of your thighs, are the stars of the show, along with your glutes, but your adductors – your inner thigh muscles – keep everything balanced, and your back muscles stabilize and support the weights. Your core muscles work overtime by stabilizing the bar, and even your arms and shoulders get in on the action.

Squats mimic essential real-life movements (think sitting down and standing up). Getting stronger in the squat is super helpful outside the gym, too; you’re upgrading your everyday life. Carrying groceries, picking up kids, or dominating weekend sports – squats make everything easier.

For a strength training newbie, the barbell squat is a powerhouse for building strength and muscle mass. Why? Because you can load up that bar! More weight means more challenge for your muscles, and more challenge means more growth.

However, you can get the benefits of squatting even without a barbell.

• No barbell? No problem! Dumbbell squats to the rescue. They’re fantastic for beginners who might not have access to a complete gym setup or prefer a less intimidating introduction to weights. Also, you can quickly drop them if you find yourself struggling.
• Goblet squats are another beginner-friendly version of the squat. You hold a dumbbell or kettlebell to your chest like a goblet filled with the elixir of strength. The weight in front helps you naturally keep your chest up and back straight, guiding you into a squat like a pro.
• Bodyweight squats don’t need equipment. They’re perfect for beginners, helping you nail down your form, build foundational strength, and improve mobility. And the best part? You can do them anytime, anywhere. It’s like having a portable gym, and the equipment is your own body.

In short, the squat is your best friend for building a foundation of strength as solid as bedrock. It’s one of the exercises everyone benefits from.

How to Squat

1. Place the bar on your upper back with your shoulders blades squeezed together. Inhale and brace your core slightly, and unrack the bar.
2. Take two steps back, and adjust your foot position.
3. Squat as deep as possible with proper form.
4. With control, stop and reverse the movement, extending your hips and legs again.
5. Exhale on the way up or exchange air in the top position.
6. Repeat the movement for the desired number of repetitions.

2. Deadlift

The deadlift is one of the best exercises you can do for overall full-body strength and power. It’s also a supremely functional exercise that mimics real-life movements, like lifting your couch to reach the remote you dropped.

Deadlifts are like a mini army of exercises packed into one. It mainly targets your posterior chain (the backside of your body), which is crucial anytime you need to lift something. It works your glutes, hamstrings, thighs, lower back, upper back, traps, forearms, and even your soul.

Just kidding about the last one, but there is something about deadlifting that boosts more than muscle strength – it’s also a boon for mental fortitude. It’s you against the weight in a test of willpower and determination.

Deadlifts are simple, safe, and straightforward when done right. Lift the weight up and put it down. It’s also very progression-friendly: slap another pair of weight plates to the bar and watch yourself get stronger, almost in real-time.

Remember, the deadlift is your friend, but like any friendship, it requires respect and understanding. Start with lighter weights, make sure your form is on point, and soon you’ll be deadlifting like a pro.

How to Deadlift

1. Stand with your feet hip-width apart, with your toes pointing slightly outward. The barbell should be over the middle of your feet, close to your shins.
2. Bend at the hips and knees to reach the bar. Grip the barbell slightly wider than shoulder-width apart. You can use an overhand grip (both palms facing you) or a mixed grip (one palm facing you and the other facing away).
3. Keep your back straight and chest up. Engage your core and ensure your shoulders are slightly in front of the bar. Your hips should be higher than your knees but lower than your shoulders.
4. Pull the bar close to your body, with a straight back, until you are standing straight. Keep the bar close to your body, and your arms straight throughout the lift. The bar should travel in a straight line vertically.
5. Reverse the motion by hinging at the hips and bending the knees. Lower the bar to the starting position in a controlled manner, maintaining a straight back.
6. Reset your position if necessary.
7. Repeat the movement for your desired number of repetitions.

3. Lunge

Lunges are a full-package deal for your lower body, targeting your quads, hamstrings, and glutes. They also require core stability, giving your abs and core a sneaky workout as they work hard to keep you balanced. You can do lunges with a barbell on your back or holding a pair of dumbbells.

Lunges are like going to the muscle buffet and getting a little bit of everything, leaving no muscle behind in your quest for strength. They are a fantastic choice for anyone looking to build lower body strength and muscle in a fun and effective way.

Just like squats and deadlifts, lunges prepare you for real-world activities, like when you need to step over large puddles or leap onto a bus that’s about to leave you behind.

One of the primary benefits of the lunge is that it is a unilateral exercise, meaning you train one side of the body at a time. Both sides of your body get equal attention, and you expose any weak links in your strength chain, allowing you to address any imbalances between your left and right sides. Life doesn’t always let you use both legs equally (think climbing stairs or stepping over things), after all. Unilateral training like lunges prepares you for these epic moments of daily life, improving your balance, coordination, and stability, which is super important for beginners.

If you’re struggling with balance, you can start with bodyweight lunges, and once you’re more stable, add dumbbells or a barbell to the mix.

Lunges are about more than looking good, even though that’s a nice perk. They help build a balanced, strong, and functional body ready for whatever life (and your strength training routine) throws your way.

How to Perform Lunges

1. Stand up straight with your feet hip-width apart, holding a pair of dumbbells at your sides with your palms facing inwards or with a barbell on your shoulders.
2. Lower your body towards the ground by bending your front knee and lowering your back knee until it almost touches the floor.
3. Return to a standing position by pushing yourself up with your front leg.
4. Repeat the movement for the desired number of repetitions, switch legs, and perform the exercise on the other side.

4. Leg Extension

Unlike the previous entries in this list, the leg extension is an isolation exercise. It specifically targets one muscle group: your quadriceps, the muscles on the front of your thighs. Unlike compound moves, like the squat, which work a host of muscles, leg extensions let your quads hog all the tension and glory.

Leg extensions improve your ability to do anything that involves straightening the knee, like kicking a soccer ball or standing up from a chair. They’re also great for nailing the art of muscle contraction. You can really focus on squeezing those quads at the top of the movement, often called the “mind-muscle connection” in fitness circles, and feel the burn (in a good way).

In addition, leg extensions complement squat-type movements perfectly. Squats, great as they are, don’t work all parts of the quads optimally, but leg extensions hit the one muscle that squats miss.⁸

In other words, including both the leg extension and squat in your workout routine (not necessarily in the same workout) can make for more complete leg muscle development. If you train in a fully equipped gym with a leg extension machine, that is.

How to Perform Leg Extensions

1. Adjust the machine so the pad is just above your feet, with a ∼90-degree angle between your upper and lower legs.
2. Sit on the seat and place your ankles behind the pad, ensuring that they align with the pivot point of the machine.
3. Grip the handles on the sides of the machine for stability.
4. Engage your core and maintain an upright posture.
5. Extend your legs, raising the weighted bars in a controlled manner. Focus on the quadriceps muscles as you move.
6. Ensure that the motion is smooth and that you’re not using momentum or jerking the weight up.
7. Extend your legs fully, hold this position for a moment, and squeeze your quads.
8. Lower the weight back to the starting position with full control.
9. Repeat the movement for the desired number of repetitions.

5. Bench Press

The barbell bench press is likely the most popular exercise of them all and a fantastic exercise for building upper-body strength and muscle. For many people, nothing says “I lift” like moving some weight on the bench press.

The main targets of the bench press are your pectoral muscles (those are your chest muscles). But it also recruits your triceps (the muscles on the back of your arm) and your anterior deltoids (front shoulder muscles).

The bench press is a tremendous upper-body compound movement for all ages and fitness levels. Beginners benefit greatly from it because the bench press is a fundamental movement pattern (pushing) and is pretty straightforward. It’s also easy to measure progress. Just add a little weight each session, and voilà, you’re on the gain train!

You can shift more of the load to your upper and lower chest muscle fibers by adjusting the incline of your training bench (incline and decline bench press), but for the beginner, the standard bench press is all you need.

You can use a pair of dumbbells instead of a barbell: the dumbbell chest press.

• The barbell offers more stability and makes it easier to practice progressive overload, as you can increase the load in smaller increments than with dumbbells.
• Dumbbells, on the other hand, allow for a more extensive range of motion, which might boost muscle growth. Also, it’s generally safer to bail out if you hit failure using dumbbells.

Neither the barbell nor the dumbbell bench press is inherently “the best.” They are both excellent variants of an essential exercise, so pick the one that works for your goals and preferences and that you like best.

6. Barbell Row / Dumbbell Row

The barbell row is a phenomenal exercise for building a strong back. It primarily targets your back muscles, including the latissimus dorsi (those big muscles on the sides of your back that look like wings), rhomboids, and trapezius. It also works your rear deltoids and lower back and even gives your biceps a decent workout.

With the dumbbell row, you support one side of your body against a bench or some other sturdy object and row with the other. Because you’re using one arm at a time, many people find it easier to focus on their back muscles working compared to rows where you heave the weight using both arms.

If you’re doing a lot of pushing exercises (like bench presses), balancing them with pulling exercises like the barbell row helps prevent muscle imbalances. As a beginner, it can be easy to focus on your “mirror muscles,” the ones at the front, but paying equal attention to your rear is just as important, both from an aesthetic and functional viewpoint.

Begin with a weight that allows you to maintain proper form. Ego lifting is a no-go and can lead to injuries. Keep your back straight, hinge at the hips, and avoid rounding your spine.

7. Pull-Up / Lat Pulldown

The pull-up is a classic bodyweight exercise where you hang onto a bar with your palms facing away and hoist yourself up until your chin touches or clears the bar.

The pull-up is fantastic for building a stronger and broader back, primarily hitting your latissimus dorsi muscles. In addition, your traps, delts, biceps, and a whole host of stabilizing muscles all get in on the action.

Pull-ups don’t just build muscle; they build strength you can use. Ever need to pull yourself up over a fence to escape a zombie horde? Well, pull-ups have got you covered.

Pull-ups have your palms facing away, while chin-ups have them facing towards you. Both are excellent back exercises, but chin-ups give your biceps a bit more action. Also, since they recruit your biceps more, they can be easier to pull off.

Speaking of pulling things off, if you struggle to do pull-ups, begin with assisted pull-ups or negative pull-ups (jumping up and lowering yourself slowly from the top) to build up your strength. You can also loop a resistance band around the pull-up bar and stick your foot or knee into the lower loop of the band to help you up.

Another option is the lat pulldown. It requires a machine, so it’s usually not an option for a home gym unless you have a very big one and a lot of money to spend on equipment.

Both exercises target your lats, but the pull-up recruits more of your body’s musculature. The lat pulldown can be more user-friendly, though, especially if you are beginning your strength-training journey or are working on building enough strength to conquer the pull-up.

8. Push-Up

The push-up is another top bodyweight exercise and a classic for building upper-body strength and muscle for over a century.

Regular push-ups with your body straight and kneeling push-ups, the latter being significantly more manageable for beginners, work the same muscles. Both primarily target your chest, triceps, and shoulders. However, your core – your abs, obliques, and lower back muscles – work hard to keep your body stable and straight like a plank.

Push-ups are a fantastic starting point for strength training. They teach your muscles to work together and prepare your body for more complex exercises. But don’t let its simplicity fool you; this exercise packs a serious punch, with research showing that it rivals the bench press for strength and muscle gains.^{9 10}

Now, why are push-ups such a big deal? Firstly, they’re versatile. No gym? No problem! You can do push-ups anywhere – in your living room, a park, or even a tiny hotel room. Plus, they’re scalable. New to the game? Start with your knees on the floor. As you get stronger, progress to standard push-ups, after which you can explore variations like diamond push-ups or even clap push-ups for an extra challenge. Or, use a resistance band to increase the load.

How to Perform Push-Ups

1. Begin by lying face down on the floor. Place your hands slightly wider than shoulder-width apart, with fingers pointing forward. For regular push-ups, extend your legs back, balancing on the balls of your feet. Keep your knees on the ground for kneeling push-ups instead of extending your legs.
2. Ensure your body forms a straight line from your head to your heels (regular) or knees (kneeling). Engage your core muscles to prevent your hips from sagging or sticking up in the air.
3. Inhale as you slowly bend your elbows to lower your body towards the floor. Aim to lower until your chest or chin nearly touches the floor. Your body should remain straight throughout the movement, with your lower back in a natural curve. Avoid any sagging or arching.
4. Exhale as you push through your hands to straighten your elbows, lifting your body back to the starting position. Maintain that straight body line as you push up.
5. Repeat the movement for your desired number of repetitions.

9. Overhead Press

The overhead press is a complete package of strength, stability, and functional fitness for the upper body, wrapped in a simple yet effective movement. It’s no wonder the National Strength and Conditioning Association calls it a “wonderful addition for beginner to advanced trainees.”¹¹

The overhead press involves most of your upper body muscles in some way, whether you’re using a barbell or a pair of dumbbells. The prime movers are your shoulders (front and side deltoids, to be precise), but they get help from many of their friends. Your triceps and upper chest assist in the pressing, and your core, meaning your abs and lower back, work hard to keep you stable. Even the muscles in your upper back and traps get in on the fun.

Including overhead presses in your routine doesn’t just look good in the gym; this exercise deserves a trophy for functionality. Reaching up to grab something off a high shelf, lifting your carry-on into the overhead bin on a plane, or hoisting a toddler into the air are all real-world scenarios where you’re essentially doing an overhead press. It also improves shoulder stability and mobility, which is excellent news for your posture.

A barbell lets you lift heavier weights, which is great for building strength. Dumbbell overhead presses, on the other hand, offer more freedom of movement, which can be easier on the shoulders, allow for a more extended range of motion, and activate more of the small muscles that stabilize your body.

Whether you choose the barbell or dumbbell variant, the overhead press is a fantastic, multi-muscle exercise that builds upper-body muscle, boosts your strength, improves your posture, and turns everyday tasks into a breeze.

10. Plank

The plank is a bodyweight exercise that excels in strengthening your core muscles. It’s perfect for beginners: easy to learn, spine-friendly, and you can make it progressively more challenging as you develop a stronger core. The beauty of the plank lies in its simplicity and versatility. You don’t need fancy equipment, just a little space and your body weight.

Planks work your entire core: your rectus abdominis (that’s your six-pack muscle!), your obliques (the muscles at the side of your torso that rotate your spine and bend from side to side), and your erector spinae (muscles that run along your spine and help rotate and bend it). Even those sneaky little stabilizer muscles that are often forgotten join in. For beginners, it’s like a one-stop shop for core strengthening.

They are effective, too; research shows that planks activate your entire core better than that old classic, the sit-up.¹²

Every muscle fiber in your core gets to work, giving you strength gains you can use in exercises like the squat and the deadlift. These exercises benefit from high intra-abdominal pressure, and planks give you an ironclad core that acts like a natural weightlifting belt, keeping your midsection tight and stable.

Nobody starts as a plank master. It can be challenging, and that’s OK. You can modify it by dropping to your knees instead of balancing on your toes. Kneeling planks ease the intensity while still giving your core a good workout. As you get stronger, you can increase the duration of your planks until you’re ready for the real deal.

On the flip side, if you’re ready to join the Plank Hall of Fame, there are variations to up the ante. Side planks are fantastic for your obliques while adding movements like leg lifts or arm reaches can turn a standard plank into a full-body challenge.

How to Perform the Plank

1. Stand on your elbows and feet when doing regular planks or your elbows and knees for the kneeling variant.
2.  Brace your abs and try to form and hold a straight line from your head to your feet or knees.
3.  Hold this position for as long as you can.

11. Bicep Curl

Whether you’re using a barbell or a pair of dumbbells, bicep curls are beginner-friendly and fantastic for building strength and mass in your arms. They are straightforward and don’t require complex movements or techniques. And seeing those biceps pump up is instant gratification and a great motivator.

Back exercises like pull-ups and rows involve your biceps to a significant degree. Most beginners don’t need to do a ton of dedicated biceps work, but including biceps curls in your routine is a good idea if you are interested in the bodybuilding and aesthetic part of lifting weights. After all, they’re the ultimate show-off muscles prominently displayed and easily flaunted whenever someone asks if you’ve been working out. It’s what you flex when someone asks to see your muscles.

Whether you’re team barbell or team dumbbell, the bicep curl is your best bet for building upper arm strength and keeping noodle arm syndrome at bay. Remember not to let your ego take over and use too much weight. Using momentum is cheating. Sorry, but the bicep police will not approve.

How to Perform Bicep Curls

1. Stand up straight with your feet hip-width apart.
2. Hold a barbell with an underhand grip (palms facing forward) around shoulder-width or slightly wider. You can also use a pair of dumbbells.
3. Bend elbows and curl the weight up towards shoulder height, keeping your elbows close to your sides.
4. Continue curling until your forearms are nearly vertical. Squeeze your biceps at the top of the movement for a second to maximize the contraction.
5. Lower the weight back to the starting position with control.
6. Repeat the movement for the desired number of repetitions.

12. Tricep Pushdown

The tricep pushdown specifically targets the tricep muscles, helping them grow stronger and more defined. It’s an isolation exercise, so when performed correctly, you know you’re zeroing in on your triceps and nothing else.

The biceps might steal the spotlight for many fitness enthusiasts, but your triceps make up about two-thirds of your arm. So, if you want those sleeves to fit snug, triceps are your go-to muscles.

In addition, strong triceps are crucial for overall arm strength and assist in many other exercises, like pushing movements, and amp up your strength in daily activities. They also ensure your arms don’t wobble when you’re giving a high five.

The tricep pushdown is as straightforward as exercises get, perfect for beginners. You push down; the triceps work. The simplicity of the movement makes it easy to learn and hard to mess up. You can focus more on feeling the muscle work and less on decoding complex movements. However, simple doesn’t mean any less effective; the pushdown is just as essential as part of advanced arm routines as part of your first triceps workout.

How to Perform Tricep Pushdowns

1. Stand facing a cable machine with your feet comfortably apart. Grip the bar with an overhand grip, keeping your hands about shoulder-width apart. Your elbows should be slightly bent, and your upper arms close to your sides and perpendicular to the floor.
2. Engage your core and maintain an upright posture throughout the exercise to help stabilize your body and isolate the triceps.
3. Start by extending your arms downward, focusing on pushing the bar down towards your thighs. Keep your upper arms close to your sides and stationary during the movement.
4. As you lower the cable, squeeze your triceps and focus on contracting the muscle. Feel the tension in your triceps as you fully extend your arms.
5. Return to the starting position by allowing the cable to rise back up using the same path. Maintain control throughout the ascent.
6. Repeat the movement for the desired number of repetitions.

Exploring Other Exercise Options

These exercises cover all major muscle groups in your body, and you can build a strong, balanced body using them alone.

However, you’ll encounter numerous other exercises as you step into the world of strength training, ranging from excellent to almost useless. If you follow any of our training programs, you automatically weed out the chaff, as we only include exercises that are proven effective and serve their intended purpose.

Remember that you can always refer to our library of strength training exercises for detailed step-by-step guides and video instructions showing how to perform any movement correctly and for maximum benefits.

You can go to the gym, do random exercises, and still get many of the benefits of strength training, especially as a beginner. However, random training often produces random results.

The most effective way to guarantee continuous progress is a beginner strength training program. A good one includes exercises that hit all major muscle groups of your body: chest, back, shoulders, arms (biceps and triceps), legs, and core. It should also focus on fundamental exercises and movement patterns rather than overly complicated movements that might look flashy when performed by your favourite fitness influencer but do little for a beginner.

For most beginners, a full-body workout routine, where you train your entire body each workout 2–3 times per week, is better than an advanced split routine where each body part gets its own training day. Training each body part more frequently allows your muscles, brain, and nervous system to learn the movements more effectively.

Below, you’ll find six excellent training programs for the beginner, suitable whether you want a general strength training routine, prefer machines, train at home using dumbbells, or are looking to get started with bodybuilding or powerlifting.

All six programs are free in our workout tracker, which you can download for your device with the buttons below:

Beginner Barbell Program

This a the ideal training program for a beginner who wants to get started with barbell training. It is perfect for working out at home as it only requires a barbell, a rack, and a bench.

You train three times per week, alternating between two different barbell workouts.

Week 1:

1. Monday: Workout A
2. Tuesday: Rest
3. Wednesday: Workout B
4. Thursday: Rest
5. Friday: Workout A
6. Saturday: Rest
7. Sunday: Rest

Week 2:

1. Monday: Workout B
2. Tuesday: Rest
3. Wednesday: Workout A
4. Thursday: Rest
5. Friday: Workout B
6. Saturday: Rest
7. Sunday: Rest

You don’t have to train on Monday, Wednesday and Friday, of course. Train when you have the time, but rest at least one day between sessions.

Workout A

Exercise	Sets	Reps
Squat	3	8–10
Bench Press	3	8–10
Barbell Row	3	8–10

Workout B

Exercise	Sets	Reps
Deadlift	3	6–8
Lat Pulldown (or Pull-Ups)	3	8–10
Overhead Press	3	8–10

Beginner Strength Training Program

This program offers a higher training volume than the Beginner Barbell Program and a mix of barbell, machine, cable, and bodyweight exercises for a fun, varied, and effective experience.

You train three days per week, alternating between two different workouts.

Week 1:

1. Monday: Workout A
2. Tuesday: Rest
3. Wednesday: Workout B
4. Thursday: Rest
5. Friday: Workout A
6. Saturday: Rest
7. Sunday: Rest

Week 2:

1. Monday: Workout B
2. Tuesday: Rest
3. Wednesday: Workout A
4. Thursday: Rest
5. Friday: Workout B
6. Saturday: Rest
7. Sunday: Rest

Again, the training days are suggestions; you can work out on days that fit your schedule as long as you take a rest day between sessions.

If you can only train two days per week, that’s fine, too. Two weekly workouts are enough for good beginner results, only marginally less effective than three.

Workout A

Exercise	Sets	Reps
Squat	3	6–8
Overhead Press	3	8–10
Barbell Row	3	8–10
Tricep Pushdown	2	8–10
Leg Curl	2	8–10
Crunch or Hanging Knee Raise	2	10–12

Workout B

Exercise	Sets	Reps
Deadlift	3	5–6
Bench Press	3	8–10
Lat Pulldown	3	8–10
Barbell Curl	2	8–10
Leg Extension	2	8–10
Standing Calf Raise	2	10–12

Beginner Machine Program

This program is based entirely on machine exercises. Both free weights and machines are effective for starting strength training, and if you prefer the machine side of the gym, this program is for you.

You alternate between two different workouts, completing each once per week. The exact days are not important; try to spread them out over the week with a few days of rest in between.

Workout A

Exercise	Sets	Reps
Leg Press	3	10
Leg Extension	2	10
Chest Press	3	10
Seated Machine Row	3	10
Machine Crunch	3	10

Workout B

Exercise	Sets	Reps
Leg Press	3	10
Seated Leg Curl	2	10
Shoulder Press	3	10
Lat Pulldown	3	10
Back Extension	3	10

Beginner Bodybuilding Program

The Bodybuilding for Beginners program consists of two different full-body workouts. It features a comprehensive choice of exercises for balanced muscular development of the entire body.

You train three times per week, alternating between workout A and workout B on different days, like this:

Week 1:

1. Monday: Workout A
2. Tuesday: Rest
3. Wednesday: Workout B
4. Thursday: Rest
5. Friday: Workout A
6. Saturday: Rest
7. Sunday: Rest

Week 2:

1. Monday: Workout B
2. Tuesday: Rest
3. Wednesday: Workout A
4. Thursday: Rest
5. Friday: Workout B
6. Saturday: Rest
7. Sunday: Rest

Feel free to switch training and rest days around to fit your schedule, but remember to take a day off between sessions.

Don’t have time for three workouts? Do two! Three training sessions per week is a bit better, but you can make good progress with two weekly workouts.

Workout A

Exercise	Sets	Reps
Squat	3	8–10
Romanian Deadlift	3	8–10
Bench Press	3	8–10
Lat Pulldown	3	8–10
Overhead Press	2	8–10
Dumbbell Curl	2	8–10
Tricep Pushdown	2	8–10
Hanging Knee Raise	2	Max reps
Standing Calf Raise	3	8–10

Workout B

Exercise	Sets	Reps
Leg Extension	3	8–10
Leg Curl	3	8–10
Close-Grip Bench Press	3	8–10
Barbell Row	3	8–10
Seated Dumbbell Shoulder Press	3	8–10
Barbell Curl	2	8–10
Crunch	2	15–20
Standing Calf Raise	3	8–10

Beginner Powerlifting Program

If you want to get started with powerlifting and get strong in the Big Three lifts: the squat, deadlift, and bench press, the Beginner Powerlifting Program has your back. You will get significantly stronger from workout to workout with short and effective sessions.

You train three days per week, like this:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout C

Feel free to work out on other days, but rest at least one day between training sessions.

Workout A

Exercise	Sets	Reps
Squat	3	5
Bench Press	3	5
Barbell Row	3	5

Workout B

Exercise	Sets	Reps
Deadlift	3	5
Overhead Press	3	5
Lat Pulldown	3	8

Workout C

Exercise	Sets	Reps
Squat	3	5
Bench Press	3	5
Barbell Row	3	5

Beginner Dumbbell Program

This program allows you to train all the major muscle groups of your body in the comfort of your home using only dumbbells. Perfect for getting started with strength training without committing to buying expensive equipment – all you need is a set of dumbbells, nothing more.

The Beginner Dumbbell Program is a full-body routine where you work your entire body each workout. Train two or three times per week on days that fit your schedule. Rest at least one day between training days, and you’re good to go.

Exercise	Sets	Reps
Goblet Squat	2	10–12
Dumbbell Romanian Deadlift	2	10–12
Dumbbell Floor Press	2	10–12
Dumbbell Row	2	10–12
Dumbbell Shoulder Press	2	10–12
Dumbbell Curl	1	10–12
Dumbbell Triceps Extension	1	10–12

When Are You No Longer a Beginner, and What Do You Do Next?

So, you’ve diligently been following a beginner strength training program for some time, but now your gains have slowed down. Never fear; we’ve all been there. Sooner or later, your body adapts to your training, and what was once enough to make you see improvements in strength from workout to workout is no longer challenging enough.

If you’re not consistently seeing improvements in strength or muscle size despite sticking to your routine, and your gains have become as flat as a pancake on a Sunday morning, it might be time to switch things up.

There is no set time frame for when it’s time to switch from a beginner to an intermediate program. Instead, it’s about progress. When progress slows down or grinds to a halt, your body (and mind) might be craving something new.

That being said, many beginners reach the intermediate stage around six months after picking up their first dumbbell, give or take a month or two. You might reach it sooner or later. There is no reason to change a winning concept if you’re still making good gains. Keep doing what you’re doing (as long as you’re still having fun).

Look for intermediate programs that focus on either hypertrophy (muscle building), strength, or a bit of both. These programs often include periodization, where you cycle through different training phases.

Also, your goals might have changed since you started strength training – you might have had your sights on building muscle back then but discovered the joy of lifting heavy weights over the past months. Or vice versa. Reassess your goals before you randomly move on to a higher-level training program.

You’ll find dozens of excellent intermediate training programs for any fitness goal, be it powerlifting, bodybuilding, or general strength training, in the Strengthlog workout tracker.

You can read more about them and find the one that’s right for you by clicking here!

Once you’ve decided to step up your game, remember to do it gradually. You don’t jump straight from level 1 to level 10 in a video game, and you shouldn’t go from a beginner routine to a training program for a professional athlete, either.

Warming Up Before Your Workouts

Before you hit the weights, it’s always a good idea to warm up your body and muscles. Doing so offers serveral benefits for mind and body:

• Warming up increases blood flow, raises muscle temperature, and makes your muscles more flexible and responsive. It also prepares your nervous system for the action, improving muscle strength and power.
• A good warm-up might help prevent injuries, allowing you to give it your all without pulling something. Warm muscles are like warm taffy—stretchy and less likely to snap. Strength training is a very safe form of exercise, and warming up makes it even safer.
• It’s not all about your body – a good warm-up gets you mentally psyched for your workout. Consider it a pep talk for both your mind and muscles.

5–10 Minutes Dynamic Warm-Up

This warm-up is designed to wake every major muscle group, get your blood pumping, and prepare you for a productive gym session.

1. Cardio: 3–5 minutes. Gets your heart rate up and the blood pumping. Jog in place or on a treadmill, jump rope, or get on your favorite cardio machine.
2.  Leg Swings: 30 seconds for each leg. Stand on one leg and swing the other forward and back like a giant pendulum.
3.  Arm Circles: 30 seconds in each direction. Start small, gradually get larger. Pretend you’re an airplane ready for takeoff.
4.  High Knees: 30 seconds for each leg. Get those knees up! Maintain a slight bend in the supporting leg.
5.  Torso Twists: 30 seconds. Stand with your feet shoulder-width apart and twist your torso from side to side, keeping your hips stationary.
6. Bodyweight Squat: 15–20 reps. Gets your lower body ready for action.
7. Push-Up Against Wall: 15–20 reps. The same as above, but for your upper body.

Lastly, you want to do a few “ramp-up sets.” That means starting with a lighter weight and increasing it in increments until you reach your first real set. These sets shouldn’t tire you out but prepare you for the actual work.

Setting Goals and Tracking Your Progress

For a beginner, setting a foot into the gym for the first time can be intimidating. Goals help break down the overwhelming task of “getting fit” into smaller, more manageable quests. Going back to the video game analogy, it’s like going through levels in your favorite platformer, where each goal is a boss you conquer.

Weight training offers many benefits for your health, body, and fitness. However, to reap those benefits, the best way is to have a clear direction and a consistent action plan. That’s why goal setting is the difference between shooting in the dark and having a clear roadmap to success.

Tracking progress shows where you started, how far you’ve come, and what’s left to conquer. Without it, you’re like a pirate sailing without a map. 🏴‍☠️ Arrr, no gains for you!

A workout log helps you:

• Clarify your wants and needs
• Choose the training plan to set you on the right path
• Track your progress
• Stay motivated
• Achieve your desired results

A workout log helps you spot plateaus and bust through them with new, well-planned strategies. It’s like having a personal fitness crystal ball; by knowing what worked (and what didn’t), you can predict the future of your fitness journey and adjust your workout spells accordingly.

Pen and paper workout logs and digital workout trackers are both great, but in different ways.

Pen and Paper Workout Log

You manually enter your workout details – exercises, weights, reps, sets. It’s like keeping a logbook on a fitness expedition. A physical workout log doesn’t require batteries that can run out of juice, just as you are about to log a new PB (Personal Best). Also, for some, there’s something satisfying about physically checking off a completed workout. And! Most importantly, you can doodle your muscles getting bigger between sets.

However, there are no backups, no analysis, and no extra features like stats that show your progress, exercise info, or built-in plans for different fitness goals.

Dedicated Workout App

These are like having a pocket-sized personal trainer. You can track everything digitally, log exercises with just a few taps, track your sets, reps, and rest periods, get fancy graphs, and even peruse instructional videos to make sure you’re doing the movements with good form.

Downsides? With so many features, you might spend more time playing with the app than working out. Not to mention social media plings, pings, and other distractions. And if your battery dies, so does your logging for the workout.

Old School or. New School: Which Is Right for You?

Both have their charm; they won’t do the heavy lifting for you, but they will help you stay motivated, on track, and able to adjust your course when needed.

• If you’re a fan of simplicity and tangibility, try old school with pen and paper.
• If you love data and trends and want a clear overview of your workouts, progress, and improvements, download that app and get tracking.

StrengthLog is 100% free to download and use as a workout tracker and general strength training app. You’ll find over 80 strength training workouts and programs, including the beginner routines above (all of which you can follow directly in the app for free).

The free version of StrengthLog has everything you need as a beginner (and it’s 100% ad-free!). However, we offer all new users a free 14-day premium trial, which you can activate in the app if you want to check out the added benefits of the paid version.

Whether you go the pen-and-paper route or embrace the digital possibilities, tracking your workouts and progress is always a good idea.

Read more:

>> Workout Log Apps vs. Paper Logs: Pros and Cons

>> How to Effectively Use a Workout Log App

Strength Training for Beginners: What to Eat

Your diet can make or break your training results. You must provide your body with enough energy and quality nutrients, or you’ll struggle to get the results you want.

The good news is that getting those results does not have to involve strict diet plans or excluding every food you enjoy.

In this part of Strength Training for Beginners, you’ll learn everything about calories, protein, eating to lose or gain weight, good foods for strength training, and much more.

Calories: Energy for Your Body and Muscles

Calories are units of energy. To keep your body running smoothly and do all the things you want it to do, including lifting weights, you need the right kind of fuel (food) and the right amount of fuel (calories).

Calories from the food you eat transform into energy to fuel your workouts and everyday activities, create an environment favorable for building muscle, or turn into those pesky extra inches around the waist if you eat too many of them.

The average woman needs ~2,000 calories daily to maintain her weight, while the average man needs ~2,500 calories daily for a stable body weight.¹³ Note that these numbers are just that: average. They are for someone of average body size with an average amount of physical activity. Your calorie needs might differ.

To find out how many calories you need to reach your fitness goals, check out our handy calculator:

>> Calorie Calculator: Resting Metabolic Rate and Daily Need

How Many Calories Should You Eat to Build Muscle?

Your body needs energy to build muscle and strength, and that energy comes from the food you eat. Eating at a caloric surplus – consuming more calories than you burn – gives your body extra energy and nutrients to fuel muscle growth. You can build muscle without a caloric surplus, but it’s significantly more challenging.

However, not all calories are created equal. Focus on a balanced diet with plenty of protein (the muscle-building superstar), good fats, and complex carbs. Protein, in particular, is extra important because it’s the nutrient your muscles actually use to create and add new lean muscle.

Just a word of caution: Don’t go overboard with the surplus, or you might end up with unwanted fat gain. So, monitor your progress and adjust your diet accordingly. For most people, the sweet spot is an energy surplus of about 250 to 500 calories per day. That’s like sneaking an extra snack or two into your day without going full buffet mode, and it helps fuel those muscles you’re working so hard to build during your workouts.

Read more:

>> How to Bulk: The Complete Guide to Muscle Gain

How Many Calories Should You Eat to Lose Fat?

To lose weight and body fat, you must eat fewer calories than you burn over time. Think of it as budgeting. Spend more (burn more calories) than you earn (eat less), and your body turns to stored fat for energy, burning it for fuel. It’s like your body digging into its savings account.

A general rule of thumb for a safe and effective calorie deficit is about 500 calories below your daily maintenance calories. Typically, -500 calories lead to a weight loss of about one pound per week, which is like the slow and steady tortoise that eventually wins the race. Too much of a deficit, and you might get overly hungry and tired and can even lose some of your hard-earned muscle in the process, and nobody wants that.

However, if you carry a lot of body fat, you can safely aim for a larger deficit and faster weight-loss. Being overweight protects your lean mass during a diet.

Very important: Keep lifting weights or doing bodyweight strength exercises to tell your body, “Hey, we still need these muscles, so let’s keep ’em around!” Doing so reassures your body that your muscles are still very much wanted and needed.

Read more:

>> How to Cut: Lose Fat and Keep Your Muscle Mass

Eating for Strength Training Without Counting Calories

If counting calories sounds like a chore (and it can be!), you can use hand portions to calculate your meals and macros (how much protein, fat, and carbs to eat).

• One portion of protein = one palm
• One portion of fats = one thumb
• One portion of carbohydrates = one cupped hand
• And for meals that include vegetables, one portion = one fist.

A larger person typically has larger hands, so this system scales with your body size.

Protein

Each palm of protein provides ~20–30 grams of protein, depending on the size of your hands. That’s like one cup of Greek yogurt or 3–4 oz (85–115 g) cooked meat or tofu.

Fats

One thumb of a fat source like butter, oils, nuts, nut butter, or cheese equals ~7–12 g of fat.

Carbs

One handful of carbs is ~1/2–2/3 cup (100–130 g) of cooked grains, rice, pasta, legumes, or one medium fruit or tuber.

Vegetables

One fist of vegetables equals ~1 cup of non-starchy vegetables.

How Many Daily Hand Portions Should You Eat?

Most moderately active men need this much food:

• 6–8 palms of protein
• 6–8 cupped handfuls of carbs
• 6–8 thumbs of fats
• 6–8 fists of vegetables

Women generally need a little less food than men:

• 4–6 palms of protein
• 4–6 cupped handfuls of carbs
• 4–6 thumbs of fats
• 4–6 fists of vegetables

Note that these are general numbers. Young people typically need more than older adults. If you have a physically demanding job, you also need more.

• To lose weight, you cut out a few hand portions. Keep the protein to protect your muscle, but remove, for example, one thumb of fat and 2–3 handfuls of carbs.
• To gain weight, do the opposite: add similar amounts of fat or carbs.

Track your progress in the mirror or on the scale – if you’re not losing or gaining weight, reduce or add to your hand portions a little. Progress isn’t immediate, so give your body a week or two to adapt to your new strength training and diet regimen.

The hand portion system of tracking your food intake is less precise than calorie counting. However, you can easily make it work by keeping a tab on whether your body weight goes up or down, how you look in the mirror, and by measuring your waist (if you want to build muscle but your waist size keeps increasing, you’re likely overeating and building fat instead).

Macronutrients: Protein, Fat, and Carbohydrates

Macronutrients are the nutrients you need plenty of and that provide energy (calories): protein, fat, and carbs. Protein and carbs provide four calories per gram, fat nine.

Protein

Imagine your body is like a Lego set. Proteins are like the Lego pieces you need to build and repair all the cool stuff – in this case, your muscles. But wait! Protein also does numerous other wonderful things in your body.

Protein is made up of smaller units called amino acids, which are like the different shapes and sizes of Lego blocks. Some of these amino acids are like limited-edition pieces called essential amino acids. Your body can’t make them, so you need to get them from your food. These amino acids boost muscle protein synthesis, which is fancy talk for building new muscle.

When you lift weights to build muscle and strength, you need more protein than the average person. A high protein intake is also beneficial on a weight-loss diet to ensure you lose fat, not muscle.

Expert recommendations for protein intake for strength training range from 1.2 to 2.2 grams per kilogram of body weight per day (that equals 0.5–1 gram per pound).^{14 15 16} That’s significantly more than the 0.8 grams per kilogram (0.36 grams per pound) recommended by both US and EU guidelines. If you only eat “normal” amounts of protein, you’ll still get results from your efforts, although they likely won’t be as good as they could have been.

In other words, if you weigh 70 kilograms, aim for about 84 to 154 grams of protein per day.

Some people can use more protein than others to build muscle, so you can aim for the higher end of that range to be safe. A high protein intake has no adverse side effects for a healthy adult.¹⁷

We have a nifty calculator to help you figure out how much protein you need:

>> Protein Calculator for Weight Loss and Muscle Gain

Ten Muscle-Building Protein Sources

1. Chicken Breast: The classic. Lean, mean, and gets the job done.
2. Eggs: Nature’s protein-packed wonder orbs. The whole egg, not just the whites, please. Yolks are jam-packed with nutrients.
3. Greek Yogurt: It’s like regular yogurt but with a Ph.D. in protein. Double the protein, double the fun.
4. Cottage Cheese: Packed with slow-release casein protein that builds muscle for hours and hours.
5. Fish: Salmon, tuna, you name it. Fish are practically swimming in protein. Plus, Omega-3s for that bonus health buff.
6. Lean Beef: Rich in protein, iron, and bicep-building magic.
7. Legumes: Beans, lentils, and chickpeas are the vegetarian go-to. They’re like tiny protein-packed treasures in a pod.
8. Tofu and Tempeh: Plant-based powerhouses for your biceps.
9. Protein Powder: Whey, egg, casein, soy, pea, hemp – pick your potion. Great for a post-workout shake or when you’re too tired to chew.
10. Quinoa: The grain that’s not a grain. It’s a complete protein, like a tiny edible muscle pill.

Lastly, feel free to spread your protein intake into as many or as few meals as you like. The only thing to keep in mind is to consume at least ~20 grams of protein per meal. That’s the amount you need to kickstart your muscle-building machinery.

Don’t worry if someone tells you that the human body can only absorb 30 grams of protein at a time or some such nonsense. That’s a myth, and recent research shows there is likely no practical upper limit to how much protein it can use.^{18 19}

For many people, eating 20–40 grams of protein in moderate-sized meals throughout the day is a practical way to solve the protein equation, but you can eat fewer but larger meals instead if you prefer. Everything from eating every few hours to intermittent fasting works fine. The most important thing is your total daily protein intake.

Read more:

>> Protein for Strength Training: The Ultimate Guide

>> The 30 Best Protein Foods for Muscle Growth

Fats

Dietary fat is a multi-talented nutrient that keeps everything in your body smooth and well-oiled. Fat is also an often misunderstood nutrient, with many thinking you get fat from eating fat. You don’t. You get fat from eating more calories than you need, regardless of where those calories come from.

The fat you eat helps your body do many essential things, including:

• First and foremost, dietary fat is a great energy source for your body. When you’re lifting weights, your go-to energy source is carbs, but for anything less than max-intensity efforts, fat steps in and says, “I got this!” It provides long-lasting energy to keep you going for hours or even days.
• Fats also play a critical role in your hormone production. Hormones are like messengers your body sends to get things done. Fat helps create them, including testosterone, your number one muscle-building hormone, and eating too little fat can put a spoke in the wheel of the testosterone factory.²⁰
• Fats help build and maintain your cell membranes. Your muscle cells are constantly breaking down and rebuilding, and without fats, it’s like trying to construct a building with faulty bricks.
• Lastly, fat helps you absorb and use vitamins. These are your fat-soluble vitamins (A, D, E, and K), crucial for many bodily functions like muscle repair and bone health. Without fats, these vitamins might as well be waiting for a bus that never comes.

Now, don’t go thinking all fats are created equal.

• You’ve got the good guys – unsaturated fats in foods like avocados, nuts, and olive oil. They benefit heart health and battle inflammation, among other things.
• Then there are the “good guys in moderation” type – saturated fats in foods like cheese, butter, and fatty meats. Official recommendations are to limit saturated fats for better heart health, although not all experts agree that they are bad for you. You certainly don’t have to avoid them.
• Then you have trans fats, a type of unsaturated fat found naturally in meats and dairy. Those are fine, but processed foods like cookies, doughnuts, and fried foods also sometimes contain trans fats. They are bad for everyone’s health (the trans fats, not necessarily doughnuts in general) and should be avoided like a skipped leg day. Fortunately, trans fats are being phased out and found in fewer and fewer foods.

General guidelines suggest you consume about 20–35% of your total calories from fats. That’s an excellent interval for a strength-training enthusiast, too. However, it’s not a one-size-fits-all spandex suit. You shouldn’t go much lower, but you can eat more, replacing carbohydrates with fat. The ketogenic diet is an example of a high-fat and low- to no-carb diet.

Ten Good Fat Sources for Strength Training (and Everything Else)

1. Avocados: Packed with monounsaturated fats, avocadoes are great for heart health and keeping your muscles happy.
2. Nuts (Almonds, Walnuts, Cashews, etc.): Not just for squirrels, these little powerhouses offer a swell combo of protein, healthy fats, and fiber.
3. Olive Oil: Rich in monounsaturated fats, olive oil is a super-healthy fat source and adds a gourmet touch to any dish.
4. Fatty Fish (Salmon, Mackerel, Sardines): These fish are swimming in omega-3 fatty acids, which are fantastic for reducing inflammation and muscle recovery. Plus, they’re a great source of protein!
5. Chia Seeds: Tiny but mighty! These seeds are a great source of omega-3s and can be sprinkled on pretty much anything from smoothies to salads.
6. Eggs (especially the yolks): Egg yolks are rich in healthy fats, protein, and other nutrients that boost muscle growth.
7. Full-Fat Greek Yogurt: Not just a tasty treat, Greek yogurt gives you both fat and protein. Perfect for breakfast or a post-workout snack.
8. Coconut Oil: Rich in medium-chain triglycerides (MCTs), a unique form of saturated fat your body can use for immediate energy.
9. Cheese: Because who doesn’t love cheese? It’s a delicious source of saturated fat and high-quality protein.
10. Dark Chocolate: Yes, you read that right. Dark chocolate (in moderation) can be a good source of fat and antioxidants. Plus, it’s a mood booster for those days when the dumbbells feel extra heavy.

Carbohydrates

Unlike protein and fat, carbohydrates are not essential. You can live your entire life without eating a single gram of carbs. That doesn’t mean you should avoid carbs (unless you want to, like if you’re doing keto). Carbs give you energy and can help you perform your best in the gym.

Carbohydrates are not just your friend; they’re your gym buddy who spots you during heavy lifts. Imagine your body is a car. Carbs are like high-octane fuel for this car and help keep your engine running, especially when you’re hitting the gym hard.

When you eat carbs, your body breaks them down into glucose (sugar), which is then stored in your muscles and liver as glycogen. Your body uses this glycogen to power your muscles during high-intensity workouts.

If your glycogen stores are low because you’ve been skimping on carbs, your body might run out of fuel, like a car running on fumes. Eating enough carbs ensures your body has enough glycogen to perform its best when you need it to: in the weight room. If you consistently eat a low-carb diet, however, your body adapts and learns to use fat as fuel more efficiently.

After a workout, eating carbs replenishes glycogen stores, aids your recovery, and prepares you for your next gym session.

How many carbs should you eat? Easy! When you have calculated your protein and fat calories, the remainder of your daily calories are carb calories.

Remember to opt for quality carbs like whole grains, sweet potatoes, rice, fruits, and veggies, not just carb-heavy foods like sugary snacks, doughnuts, or other processed foods. Mmmm, doughnuts.🍩

Ten Good Carb Sources for Strength Training

1. Sweet Potatoes: These tubers are a powerhouse of complex carbs, minerals, and vitamins.
2. Quinoa: This ancient grain (technically a seed) is packed with both quality carbs and protein, ready to fuel and build you body.
3. Oats: Not just for horses or breakfast, oats are an energy goldmine, perfect for high-intensity training sessions.
4. Rice: Your energy workhorse: looks unassuming but is packed with energy and ready to back you up in your strength training endeavors.
5. Pasta: Yes, you can have your pasta and lift it too. Pasta gives you energy like a marathon runner – it keeps going and going.
6. Bananas: Easy to eat, packed with easily digestible carbs, and delicious to boot.
7. Chickpeas: Also known as garbanzo beans, these little guys are carb-loaded legumes ready to fuel your next rep.
8. Lentils: They’re like tiny, edible dumbbells for your muscles, filled with long-lasting fuel.
9. Berries: Compact, juicy, and full of carbs. Natural candy, but the kind that boosts your health instead of rotting your teeth.
10. Beetroots: Not just for turning your pee red. Beets are a good source of carbs and can improve blood flow to your muscles.

Read more:

>> The 11 Best Carbs for Bodybuilding and Muscle Growth

Micronutrients: Vitamins and Minerals

Vitamins are organic compounds that your body needs in small amounts to function properly. They’re like the little wizards of the body, each with its own unique spell.

Minerals are inorganic elements. They work like nuts and bolts that keep your body’s structure solid and functional.

Together, they support muscle function, help with recovery, and make sure your body keeps running smoother than a well-oiled treadmill.

While vitamins and minerals don’t build muscle directly, the macronutrients (protein, fat, and carbs) wouldn’t be nearly as effective without these micro-managers. They keep everything running smoothly and provide your muscle-construction site with all the necessary tools and materials.

Your ticket to getting these micronutrients is through a diet full of colors – fruits, veggies, whole grains, meats, and dairy. Each color brings its own set of these tiny powerhouses.

While each micronutrient is essential, they’re part of a bigger team, all working together. Mega-doses of individual vitamins and minerals are rarely helpful and sometimes dangerous. A balanced diet is your best bet for getting the micronutrients you need to build muscle and boost your health.

However, sometimes even the best diet might miss a note, and that’s where supplements can help. But remember, they’re supplements, not replacements—more on them in the next section of this article.

Strength Training for Beginners: Supplements

Do you need supplements as a strength training beginner?

No. Regularly hitting the weights and eating a good diet, not pills and powders, gives you results.

That being said, can supplements add that little extra? Sure, a select few can, but it’s more like a cherry on top rather than the main muscle dish.

1. Protein Supplements

Protein powders are handy if you struggle to get enough protein from your diet. They don’t build more muscle than the same amount of protein from regular foods but can help meet your daily protein quota, especially if you’re on the go or can’t stomach another chicken breast.

2. Creatine

Creatine is a well-researched and safe supplement that can help with muscle growth and strength. It’s the only supplement for building muscle that offers something you can’t get enough of from your diet.

There are many types of creatine on the market, but creatine monohydrate is the least expensive and most effective.

3. Weight Gainers

Weight gainers are high-calorie supplements that pack a punch with protein, carbs, and sometimes fats. They are a convenient shortcut when you need extra calories to bulk up or struggle to consume enough calories through food alone.

4. Vitamin D

Vitamin D helps your body absorb calcium, keeps your bones healthy, and is essential for muscle function. Many people (almost half the US population) are vitamin D-deficient, and a supplement can be a good idea, especially in the darker months or if you’re not out and about in the sun a lot.

5. Multivitamins

Multivitamin and mineral supplements have a little bit of everything to patch up nutritional gaps in your diet. They are like an insurance policy that guarantees your body has all the tools it needs. Multivitamin and mineral supplements might be particularly beneficial for older adults. ²¹

6. Caffeine

Caffeine is like a turbo boost for your workouts, revving up your energy levels and alertness. In addition, it’s one of the few legal supplements that help boost weight and fat loss.²²

Three to six mg of caffeine per kilogram of body weight (1.4–2.7 mg/lbs) 45–60 minutes before working out does the trick. Note that regular coffee works just as well, if not better, and comes with built-in health benefits.

Supplements to Avoid

• Branched-Chain Amino Acids (BCAAs)
• Glutamine
• High Dose Vitamin C, E, and Other Antioxidants
• Fat Burners
• Testosterone Boosters

At best, there is no evidence of these supplements doing what their marketing claims they do (BCAAs and glutamine).

At worst, they are both useless and might contain potentially banned and harmful substances (I’m looking at you, fat burners and testo boosters).^{23 24 25}

Vitamins and antioxidants are terrific in moderate doses, but megadosing can have the opposite effects and even prevent you from gaining muscle and strength.²⁶

Before diving into the supplement sea, make sure your diet and workout routine are on point. You can’t out-supplement a poor diet or lazy gym days.

Read more:

>> The Best Supplements to Get Shredded

>> The 5 Best Supplements For Muscle Growth

Basic Gym Etiquette

Navigating the wilds of gym etiquette is crucial for harmonious coexistence with the local gym fauna. When you are new to strength training, you might be unsure about the dos and don’ts. Here’s your survival guide:

1. Treat equipment and fellow gym-goers with respect. That means wiping down machines (no one wants a side of your sweat with their workout) and not hogging equipment that you’re not using, especially during peak hours.
2.  Keep the noise to a bearable minimum. Grunting at the end of a set is fine, but screaming and shouting don’t make you stronger. And when it comes to dropping weights, set them down with care.
3.  Re-rack your weights. After you’re done with those dumbbells, put them back where they belong. Leaving weights around is a tripping hazard and a universal gym no-no.
4.  Dress appropriately. Lifting weights isn’t a fashion show, so wear something comfortable, but squatting in jeans isn’t usually appreciated.
5.  Feel free to ask for help. Need help with a heavy lift? Politely ask someone for a spot. Most people are happy to help a fellow lifter in need.
6.  Share the space. If someone’s waiting, consider sharing the equipment between sets, or at least let them know how many sets you have left.
7.  Mind your mirror space. The mirrors are there to help you check your form, not necessarily for your next profile picture. If you do selfie sessions in the gym, make sure others who might not want to be part of them are not in the picture.
8.  Return your weights to their rightful place. Consider it extra workout points for lifting them back.
9.  Respect personal space. Give people space to move, breathe, and occasionally flail.
10.  Be kind and courteous. A smile or a nod goes a long way.

Remember, the gym is a shared space. Everyone’s there to work on themselves, so make it a pleasant experience for all.

Muscle Soreness

Sore muscles the days after an intense training session is a familiar sensation for all athletes. If you’re new to strength training, you might have yet to experience real muscle soreness. So, don’t be alarmed if you find your muscles tender when you wake up the day after a workout – they are just throwing a party to celebrate their hard work.

Muscle soreness is called delayed onset muscle soreness (DOMS). After a century of research, science has yet to figure out precisely what it is. Theories include lactic acid build-up, connective tissue damage, muscle damage, inflammation, or simply the process of reinforcing your muscle fibers.

The word “damage” might seem alarming, but it’s really not when it comes to muscle soreness after exercise. Some muscle damage is part of the process of muscle growth and strength gains. Your muscles respond by coming back bigger and stronger to handle future sessions with the iron.

Can You Train with Sore Muscles?

Now, is it OK to train with some muscle soreness? Absolutely! You might groan initially, but things start to feel better once you get moving. Training with some soreness can help relieve it – more physical activity is the number one “cure” for DOMS.

However, if your muscles are screaming when it’s time to work out again and you find it challenging to walk down a staircase, it’s likely a good idea to give them another day to recover. Focus on different muscle groups or engage in low-impact activities like a leisurely walk.

It’s not dangerous to train with sore muscles, but if it’s really bad, like your muscles are on strike, demanding better working conditions, give them a break. Your workout won’t be enjoyable and likely less productive than it could have been.

Pro tip: stretching after a workout does not prevent or mitigate DOMS.²⁷ That’s an old myth, proven incorrect over and over. There is nothing wrong with stretching after training, but it won’t do anything for muscle soreness.

Can You Do Cardio While Strength Training?

For many people, combining strength training with cardio sounds like trying to mix oil and water, but it’s not. Cardio and weights complement each other, with both offering unique benefits.

Cardio turns your heart into a powerhouse, making it more efficient at pumping blood, and your lungs become more efficient at huffing in oxygen and puffing out carbon dioxide. It makes you feel better, sleep better, and allows you to eat more food without putting on fat. Also, aerobic exercise is great for your health. Regular cardio can show the door to a range of health nuisances like high blood pressure, heart disease, and bad cholesterol.

Some prefer keeping their strength and cardio sessions separate, typically on different days. Others combine the two, doing strength training and cardio in the same session. Both are viable approaches to incorporating cardio into your routine. If you do both in one workout and prioritize your lifting, do your strength work first and finish off with cardio so as not to deplete your energy stores before you hit the weights.

Don’t worry about cardio eating away your muscles. Research shows that you can safely do both without worrying about your gains.²⁸ Now, too much cardio can still be detrimental to your strength training results. You can only recover from so much training, after all, and if building muscle and strength is your number one priority, then that’s where you want to put most of your time and effort.

Low-intensity cardio, like brisk walking or jogging, cycling, or swimming, and high-intensity interval training (HIIT) – the express train of workouts – are all great options. You can do low-intensity stuff like walking every day if you want but don’t overdo the all-out efforts, especially if you’re new to exercise in general.

For most people, aiming for about 20–30 minutes of moderate cardio, 2–3 times a week, is the sweet spot where the cardio won’t eat into your ability to recover but still gives you the benefits.

Ten Common Strength Training Beginner Mistakes and How to Avoid Them

Everyone makes mistakes, and learning from them is part of any journey. However, your fitness journey will be much smoother if you consider these ten essential pointers:

1. Learn and Practice Proper Form

Sacrificing form to lift heavier is like wearing clown shoes to a sprint – it won’t end well. Avoid injury and maximize gains by learning correct form. Follow our exercise guides and check your form to ensure you’re doing it right.

2. Practice Progressive Overload the Right Way

Lifting heavier over time is key to gaining muscle and strength, but piling on weights like you’re hoarding for a fitness apocalypse won’t get you gains faster unless your form is on point. Start with lighter weights and gradually increase. Slow and steady wins the muscle race, so perfect your form before loading up the bar.

3. Don’t Neglect Training Your Entire Body

Training only your “mirror muscles” can lead to imbalances over time. Follow a workout plan that covers your whole body over the week – legs, arms, back, chest, shoulders, and core. You can focus more on one or two favorites, but make sure the rest of your body keeps up.

4. Use a Full Range of Motion

Doing half-reps is like reading only the odd pages of a book – you miss the whole story. Partial training has its place in more advanced routines, but as a beginner, move through the entire range of motion of each exercise to get the most out of it.

5. Don’t Overlook Rest and Recovery

Avoid overtraining by taking rest days. Muscles grow stronger when they rest during the hours and days after a training session, not during the workout.

6. Fuel Your Body

Fuel your body with protein, carbs, and fats to keep your energy up and the gains coming. Even if your goal is to lose weight, your results largely depend on proper nutrition. So avoid nutritional mishaps by eating a balanced diet and staying hydrated.

7. Stay Consistent

Hitting the gym “every now and then” isn’t a viable strategy. Avoid inconsistency by setting a regular workout schedule or following a training program that keeps you on track.

8. Be Patient and Set Realistic Goals

Aiming to look like your favorite fitness influencer or a bodybuilder in a month is setting yourself up for disappointment. Instead, set achievable, incremental goals and celebrate small victories; they add up!

9. Don’t Ignore Pain Signals

There is good and bad pain in strength training. Good pain is the burn you feel at the end of a set or tender muscles the day after a workout. Sharp pain, on the other hand, is a big red stop sign. ⛔ Listen to your body and adjust your training if something feels off.

10. Don’t Compare Your Results with Others

Your fitness journey is yours. Avoid the comparison trap by focusing on your own progress. The only person you need to beat is the you from yesterday. Unless you’re actually in a powerlifting or bodybuilding competition, but that’s a future concern.

Dodge these strength-training blunders, and you’ll be on a one-way train to Gainsville! 💪

Dealing with Injuries

Strength training is a very safe activity compared to many other sports.²⁹ Still, injuries can happen, and if they do, here’s how you deal with them.

For an acute injury, RICE therapy is a classic self-treatment. No, not the grain. RICE stands for Rest, Ice, Compression, and Elevation. Keep the injured area iced (a bag of frozen peas in a towel is a classic choice), wrapped, and elevated.

Next, if it’s more than a slight sprain, get that injury checked out by a doctor or physical therapist. They’re like detectives for pain, figuring out what went wrong and how to fix it.

Give your body time to heal. That means taking a break from activities that aggravate the injury. It doesn’t mean going couch potato, though.

Depending on the injury, some light activity is often beneficial. You might even be able to train around it by selecting other exercises. Almost no strength-training-related injuries should be treated with complete rest once the initial pain and swelling have subsided. A physical therapist can guide you on your comeback if it’s a more severe injury than a minor sprain.

Lastly, keep your spirits up. You’re not sidelined; you’re in the strategic planning phase of your fitness journey. A setback isn’t failure; it’s a set-up for a comeback.

Final Words

You have reached the end of this guide to strength training for beginners. Thank you so much for reading!

Following the pointers and tips in this guide will take you all through the beginner stage of your strength training journey. And what a journey it is: taking up weight training is the best decision you can make for a stronger and healthier you, both in the here and now and as a foundation for healthy aging.

As you progress, there will be days of triumph and days of challenge. Embrace them equally – stay consistent, stay patient, and most importantly, believe in yourself. The future you, stronger in every sense, awaits.

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