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Strength Training for Beginners

Introduction

“What hurts today makes you stronger tomorrow.”

Jay Cutler (American Bodybuilder)

Nobody said it was going to be easy. Whether it is learning a new skill, tackling a challenging project, or starting strength training at home, it is always toughest for beginners. You may have decided to start a regimen of strength training to get into shape, to increase your physical functionality or simply to tone those lax muscles. It first requires building a strong foundation and then taking it up from there. 

Strength training is not just about building your muscles and helping you look good, it can make you live longer as well. A study found that about 30 to 60 minutes of exercise will lower the risk of premature death from all medical reasons.

However, getting started is what requires the greatest dedication. Read on to find out about strength training for beginners.

 

What is Strength Training?

Strength training is also known as resistance training, which is a type of physical exercise that can help you improve muscular strength and endurance. It involves the use of resistance to make your muscles contract, which in turn helps build strength, improve your anaerobic endurance, and increase the size of skeletal muscles. In other words, you are pushing your muscles to do more than they normally do, overloading them with extra work. 

Strength training at home for beginners can be tailored to suit individual fitness levels and goals. You can make it progressively more challenging as you go along and this is what makes it a versatile and effective form of exercise for people of all ages and fitness levels.

Building a Strong Foundation

If you are a beginner, you do not need to go all out. Start with some basics but be consistent. 

Before you decide upon a training program for yourself, make sure you know your body’s limitations. Build a strong foundation first so you have stability and are safe from any risk of injuries. There are many ways of building a strong foundation. These include;

  • Maintaining proper posture
  • Following correct techniques
  • Working on your core strength
  • Working on all the body muscles
  • Not losing balance
  • Building up on your progress gradually but consistently
  • Taking intervals of rest

Following these guidelines will allow beginners to have a comprehensive approach towards their training schedules. This foundation will set the stage for safe and effective long-term strength development.

Before You Start

  • Assess Your Fitness Level

Make sure the goals you set for yourself are real and achievable keeping your current fitness level in mind.

  • Essential Equipment

If you plan on practising strength training at home, make sure you have the necessary equipment such as dumbbells, resistance bands, kettlebells, and other alternatives.

Strength Training For Beginners

The first step before any kind of workout is a warm-up. Use dynamic stretches such as arm circles neck stretches and leg swings to prepare your muscles and joints. 

Resistance Training

Make sure you start slowly and then increase the intensity of your training. Start by lifting smaller weights which will put stress on your muscles. You can focus on compound exercises that work different muscle groups. These could be:

Squats

  1. Begin by standing with your feet shoulder-width apart but point your toes slightly outward.
  2. Keep your chest raised and your shoulders back.
  3. Engage your core.
  4. Bend your knees and lower your body, all the while keeping your back straight.
  5. Bring yourself down until your thighs are horizontal. 
  6. Now return to the starting position.
  7. Straighten your legs and hips, keeping your core engaged throughout.

(Remember to inhale as you go down. Exhale as you stand back up.)

Deadlifts

  1. Stand with your feet apart, with your toes pointing forward or slightly outward.
  2. Bend your knees and grip the bar firmly.
  3. As you lift the bar, extend your hips and knees at the same time, keeping the bar close to your body.
  4. Stand up straight, with your hips fully extended and shoulders back.
  5. Begin the descent by pushing your hips back first.
  6. Bend your knees to lower the bar to the ground.
  7. Keep your back flat and core engaged throughout the movement.

(Take a deep breath in and brace your core before lifting the bar. Exhale as you complete the lift and reach the top position. Inhale again before lowering the bar, maintaining core tension.)

Benchpresses

  1. Lie flat on a bench with your eyes directly under the barbell and your feet firmly on the ground.
  2. Keep your back flat against the bench, chest up, and shoulders retracted and grip the barbell.
  3. Extend your arms to lift the bar off the rack and move it to a position directly above your chest.
  4. Next, lower the bar slowly and with control to your mid-chest.
  5. Take a deep breath in as you bring the bar down.
  6. Push the bar back up to the starting position by extending your arms while exhaling.
  7. Ensure the bar moves in a straight line, directly back to the starting position above your chest.
  8. Once your arms are fully extended, carefully move the bar back over the rack.

Progressive Overload

Once you are comfortable with these exercises, increase the weight you are lifting or the number of repetitions of the exercises. This kind of progressive overload will keep challenging your muscles helping you increase your strength gradually.  

Create a Balanced Routine

Whenever undertaking strength training for beginners at home, remember to create a properly balanced plan. Also, it is a good approach to alternate between different types of workouts. 

Things to Keep in Mind

  • Never overexert yourself. Allow gaps days for rest and recovery. 
  • Do not skip warm-ups or cool-downs.
  • Make sure to maintain proper form and posture.
  • Pay close attention to how your body feels while working out and do not ignore any warning signs.

Conclusion

It is ideal to train at least 3 times a week regularly. Remember that all progress takes time. But with consistency and correct guidance, the initial struggle will start giving way to eventual success. 

And you will soon be enjoying the rewards of your efforts.

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