strength training for beginners

Are you looking to start strength training, but don’t know where to begin? You’re not alone! Strength training for beginners can seem intimidating, but it doesn’t have to be. In this guide, we will walk you through the basics of strength training and help you pick the right weights for your needs. Whether you are a beginner or an experienced weightlifter, this guide will help you get the most out of your strength training routine.

strength training workouts

What is strength training? 

Strength training is any exercise that works your muscles against a force. This can include using weights, resistance bands, or even bodyweight exercises like push-ups and pull-ups. The goal of strength training is to build strength in the muscles through repeated contractions over time. It’s important to note that strength training does not mean bulking up! You don’t have to be bulky in order for strength training to work for you; it simply means being stronger than when you started. For example: if someone who weighs 150 lbs lifts 100 pounds one day and 200 pounds the next day (without taking any extra rest days), then they are gaining strength at an impressive rate!

When should I start strength training? 

The best time to start strength training is now! It’s never too late in your fitness journey for strength training, and it can be done at any age. Strength training for beginners is great for all ages because of its many benefits including increased bone density, improved balance, and posture, as well as better sleep habits.

weight training for beginners

What types of strength exercises are there? 

There are so many different kinds of strength exercises out there – from weightlifting to bodyweight resistance bands. Some examples include: push-ups (bicep curls), pull-ups (chin-ups), squatting with dumbbells or barbells on your shoulders or chest area while standing upright with straight legs facing forward without bending knees; lunges by stepping one foot forward then bending the knee to 90 degrees on the other side while the non-working leg is brought up at least parallel to the ground behind you, then return the foot to starting position – all of these done with or without weight held in hands), deadlifting (a strength training exercise where you lift a weighted barbell off the floor from the ground to standing straight legs, hips extended), etc.

How do I know what weight to use for strength training? 

This can be a tricky question, as everyone’s strengths and abilities vary. A good rule of thumb is to start small and gradually increase the weight as needed. When selecting weights for your strength routine, it’s important to choose something that feels challenging but still manageable. You don’t want to select a weight that is so light or easy that you can do multiple reps with little effort, but you also don’t want to choose a weight that is so heavy it leaves you struggling to complete the set. When in doubt, start with a lighter weight and work your way up as needed.

When starting strength training for beginners, one of the first decisions you’ll need to make is what weight to use. This can be tricky because if you choose too light a weight, you won’t see any results; but if you choose too heavy a weight, you might injure yourself. 

beginner strength training routine

Here are some tips for choosing the right weight:

– Start with a weight that feels challenging but manageable. You should be able to complete about 12-15 repetitions before needing to rest. If you can easily do more than 15 reps, increase the weight slightly.

– Pay attention to your form. Make sure that your movements are slow and controlled, and that your muscles are fully engaged throughout the entire range of motion. Don’t sacrifice good form to lift a heavier weight.

– If strength training is new to you, start with just one set of each exercise (aim for 12-15 reps). Once your body starts adapting and it becomes easier, add an additional set or two.

– Weights are not one-size-fits-all. You may need to start with a slightly lighter weight for some exercises (eg: squats) than you would for others (eg: bicep curls). This is normal and to be expected.

– If it feels impossible to do more than five reps with a certain weight, that’s an indication you should decrease the weight slightly.

– As strength training for beginners becomes easier (you’re able to perform each exercise with perfect form for 15+ reps), increase the amount of weight used so you can continue making progress towards your goals.

– Remember: strength training isn’t about how much weight you can lift; it’s about strengthening your muscles in order to improve muscle mass, strength, and/or endurance. Don’t sacrifice good form by lifting too heavy! You’ll see better results if you stick with a lighter weight and work on improving your form first before moving up in weights.`

strength training routine


Now that you have some basics about strength training, it’s time to get started! In order to make the most of your strength routine, be sure to focus on proper form and breathing. Take your time when lifting weights; go slowly and use good technique. And always remember to breathe out when contracting the muscle (ie pushing down on a push-up) and inhale when releasing the tension (ie lowering yourself down during a push-up). Strength training for beginners can be a fun and challenging way to improve your fitness, so get started today!

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