{"id":8484,"date":"2024-03-08T09:05:52","date_gmt":"2024-03-08T16:05:52","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8484"},"modified":"2026-02-14T19:13:36","modified_gmt":"2026-02-15T02:13:36","slug":"strength-training-for-beginners","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/03\/08\/strength-training-for-beginners\/","title":{"rendered":"Strength Training for Beginners"},"content":{"rendered":"

Do you want to know more about strength training<\/a> for beginners? Scroll down for key facts and tips for getting started from this article by Paige Smith<\/a>.<\/p>\n

\"Strength<\/p>\n

Strength training is one of the best types of exercises out there. Not only is it a great way to build muscle,\u00a0burn fat<\/a>, and improve your muscular endurance, it\u2019s also easy to do\u00a0at home with minimal equipment<\/a>.<\/p>\n

The best part? Strength training is a good workout for everyone, regardless of age, gender, or fitness level.<\/p>\n

Curious to know more about\u00a0strength training<\/a>\u00a0for beginners? We\u2019ve got you covered.<\/p>\n

Keep reading for key facts and tips for getting started.<\/p>\n

What Is Strength Training?<\/h2>\n

\u201cStrength training is a form of exercise that utilizes resistance to build muscular strength and endurance,\u201d says Cody Braun, CPT.<\/p>\n

Many people associate strength training with weights, but it can take a lot of different forms.<\/p>\n

For example, bodyweight exercises like push-ups and squats qualify as strength training.<\/p>\n

Strength training is any exercise that \u201cchallenges your muscles to improve their strength and ability,\u201d says K. Aleisha Fetters, CSCS and author of \u201cGive Yourself More<\/a>.\u201d<\/p>\n

 <\/p>\n

What Are the Benefits of Strength Training?<\/h2>\n

Strength training has countless benefits<\/a>, including increased mobility, greater strength,\u00a0and<\/em>\u00a0improved function in your everyday life.<\/p>\n

Training your muscles can help you take on daily tasks with more confidence and less strain.<\/p>\n

Think: \u201cMoving furniture by yourself, reaching for something above the dryer, or lifting your luggage into an overhead bin,\u201d says Fetters.<\/p>\n

Strength training also helps you stay healthy as you age.<\/p>\n

\u201cYour\u00a0muscular tissue declines with age<\/a>, which means your muscular ability is dropping unless you\u2019re actively training it,\u201d Fetters says.<\/p>\n

Regular strength training is a good way to maintain and build muscle tissue. Plus, it may\u00a0increase your metabolic rate<\/a>\u00a0over time, helping you burn calories easier.<\/p>\n

Another benefit is that as you build muscle, you also increase your body\u2019s capacity to\u00a0push itself harder<\/a>\u00a0in workouts, Fetters says.<\/p>\n

As a result, you may be able to exercise longer, up your intensity, and burn even more fat.<\/p>\n

How Often Should I Strength Train?<\/h2>\n

How often you do strength training depends on your fitness level,\u00a0goals<\/a>, and schedule.<\/p>\n

Before you map out a plan, be realistic about your time constraints.<\/p>\n

\u201cHow many days are you actually going to work out per week? How much can you commit as a bare minimum?\u201d Fetters says.<\/p>\n

In general, strength training three days a week for 30 to 60 minutes each time is a good place to start as a beginner.<\/p>\n

This schedule also works well if you\u2019re trying to\u00a0lose weight<\/a>; just make sure you do a mix of aerobic workouts (a.k.a., steady-state cardio) and strength training.<\/p>\n

\u201cThe cardio will help you burn calories and recover from strength training, and strength training will help ensure that whatever weight you lose comes from fat and not muscle,\u201d Fetters explains.<\/p>\n

On the other hand, if your goal is to\u00a0build muscle<\/a>\u00a0mass, \u201cYou should aim to hit each muscle group at least three times a week to create enough volume to induce hypertrophy,\u201d Braun says.<\/p>\n

Depending on your\u00a0weekly exercise routine<\/a>, that might involve doing three total-body workouts where you target every muscle group, or doing a \u201csplit routine where you alternate between upper and lower body days,\u201d he adds.<\/p>\n

Whatever your schedule, it\u2019s important to give yourself enough time between strength workouts to rest the muscle groups you activated.<\/p>\n

And remember: it\u2019s OK to introduce strength training slowly.<\/p>\n

\u201cIf you go from nothing to three days a week for an hour each time, you might feel wrecked and hurt yourself,\u201d says Fetters. \u201cStart where you are, and keep increasing as you feel comfortable.\u201d<\/p>\n

Looking for a strength-training program to help you get started? Check out\u00a0Sure Thing with Megan Davies<\/a>.<\/p>\n

Her 8-week program is a science-based approach to fitness called \u201ctype training<\/a>.\u201d<\/p>\n

Megan alternates weekly between endurance and power-based strength training plus cardio conditioning to target both slow-twitch and fast-twitch muscle fibers.<\/p>\n

\"Woman<\/p>\n

How Many Reps and Sets Should I Do?<\/h2>\n

As a beginner, Braun recommends starting with six to 12 reps per set at a moderate to heavy weight, and aiming for two to three sets per exercise.<\/p>\n

If you\u2019re not sure how much weight to pick up, start with a low weight and try a few reps, Fetters says.<\/p>\n

\u201cYou\u2019re more likely to get injured picking up a weight that\u2019s too heavy. Plus, mentally, it can feel demoralizing to start with a heavy weight, and it\u2019s important to have a feeling of competence to motivate you to keep going,\u201d she says.<\/p>\n

As you go, pay attention to how the load feels.<\/p>\n

The goal is to challenge your muscles to the\u00a0point of fatigue<\/a>, Fetters says, but not failure.<\/p>\n

\u201cAs you finish your last set, you want to feel like you have about two more quality reps left in the tank before your form collapses,\u201d she says.<\/p>\n

Keep in mind that strength training isn\u2019t about speed. Resetting between your reps and resting between sets is crucial to maintaining good form, says Fetters.<\/p>\n

\u201cIf you\u2019re working in that eight to 12 rep range,\u201d she says, \u201ca good general rule is to give yourself 30 to 90 seconds of rest between each set, and 90 seconds between exercises.<\/p>\n

Strength Training for Beginners: 3 Tips to Get Started<\/h2>\n

Make the most of your workouts with these three tips.<\/p>\n

1. Focus on Form<\/h3>\n

Whether you\u2019re using dumbbells or doing bodyweight exercises, proper form is critical.<\/p>\n

\u201cIf your form starts to break down,\u201d Fetters says, \u201cyou won\u2019t get as much out of the exercise and you\u2019ll simultaneously increase your risk of\u00a0getting injured<\/a>.\u201d<\/p>\n

How do you know if your form is correct?<\/p>\n

Watch a certified trainer (either online or in person) perform the movement and explain their posture, then check yourself in a mirror.<\/p>\n

Braun also recommends using lighter weights or doing bodyweight exercises until you\u2019re comfortable with the movements of each exercise.<\/p>\n

If you\u2019re using the correct technique, you should \u201cfeel a burn in the belly of your muscles that builds with each rep,\u201d Fetters says. \u201cBut if you feel a sudden, sharp pain or something near a joint, that\u2019s a cue to stop, reset your form, and try again.\u201d<\/p>\n

2. Adjust Your Expectations<\/h3>\n

The key to a successful beginner\u2019s strength training workout is to manage your expectations.<\/p>\n

\u201cWith anything fitness-related, people always expect results much faster than they occur,\u201d Fetters says.<\/p>\n

But building muscle takes time.<\/p>\n

\u201cYou have to be consistent and patient and know that even though you can\u2019t see results in the mirror, they are occurring,\u201d she adds.<\/p>\n

3. Prioritize Recovery<\/h3>\n

Recovery<\/a>\u00a0is just as critical to your muscle development as strength training itself.<\/p>\n

Make sure you take rest days\u00a0and<\/em>\u00a0recovery days.<\/p>\n

For\u00a0active recovery<\/a>\u00a0activities, she recommends going for a walk, cycling at low intensities, or stretching.<\/p>\n

Using a foam roller throughout the week can also help.<\/p>\n

\u201cFoam rolling increases blood flow to the sore muscles,\u201d Braun says, \u201cwhich can speed up the recovery process.\u201d<\/p>\n

\"Woman<\/p>\n

Strength Training Program for Beginners<\/h2>\n

Your body\u2019s basic movement patterns include a squat, lunge, hinge, push, pull, and carry.<\/p>\n

\u201cIf you do all those in a workout, you\u2019ll be relatively balanced, hitting all your major muscle groups and functions,\u201d Fetters says.<\/p>\n

The foundational exercises below are perfect for a beginner strength-training routine for weight loss or increased muscle mass.<\/p>\n

1. Squat<\/h3>\n

Squats<\/a>\u00a0hit almost every muscle in your lower body, including your glutes, quads, hamstrings, adductors, and calves.<\/p>\n

To do a squat:<\/p>\n