Strength Training: A Beginner's Guide to Getting Stronger

By Paige Waehner Updated on June 17, 2020

It can be hard to know where to start when beginning strength training. There are countless exercises
you can do to work a range of different muscles. There are safety concerns to be aware of and a wide
variety of potentially confusing equipment to figure out.

However, it doesn't have to be so daunting. We're here to help with a primer on the basics of strength
training to get you started—and help you to begin crafting a routine that's targeted toward achieving
your personal goals.

Benefits of Strength Training

No matter where you are in your fitness journey, strength training—which involves some type of
resistance to challenge and build your muscles—should be a key component of your workouts. Among
the wealth of benefits strength training offers, it can help you:

Burn more fat: Muscle is more metabolically active than fat, so the more you have, the more calories you
burn all day.

Avoid injury: Strong muscles mean you also have strong, supported bones and connective tissue. All of
that contributes to a body that can withstand more stress than the bodies of people who don't do
strength exercises.

Stay young and healthy: Studies show that resistance training can enhance heart health, bone health,
reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep,
and ease symptoms of arthritis and fibromyalgia.1

Improve mood: Research shows strength training can release feel-good endorphins to reduce anxiety
and even fight depression.2

Boost confidence: Anytime you master something, your confidence grows.

Be sure to check with your doctor before you start lifting weights if you have any concerns, medical
conditions, injuries, or illnesses.

Lifting Weights vs. Cardio

Many people don't devote as much energy to strength training as it deserves. Indeed, statistics on
strength training are grim.

According to the Centers for Disease Control and Prevention (CDC), as of 2018, while around 50% of
American adults engage in adequate cardio exercise, less than 30% meet the recommended minimum
guidelines for muscle-strengthening activities, which include engaging in exercises like lifting weights,
yoga, heavy gardening, or push-ups at least twice a week.3

Common Misconceptions

Many people have misconceptions about strength training that keep them from doing it. Learning the
realities may help you get started.

You don't have to join a gym. There are lots of benefits to working out at home—it's free, convenient,
and private. A plethora of DVDs and online resources can help you direct your sessions if desired.

You're not expected to know how all of the gym equipment works. Take advantage of the free
orientation and learn how to properly use everything that's offered and set up a basic strength-training
program. Most weight machines require little coordination and offer more stability than free weights
while performing the movements.

You don't have to use weights or machines. Anything that provides resistance can do the job. This
includes resistance bands or your own bodyweight.

For beginners, bodyweight is enough to get you started. However, it can be hard to continue to challenge
your body without any additional resistance, so to progress, you'll need some equipment.

If you decide to strength train at home, you'll likely want to invest in some basics, such as resistance
bands, weights, and an exercise ball.

Try to have a range of weights: a light set (1 to 5 pounds for women, 5 to 8 pounds for men), a medium
set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women,
15 to 30 pounds for men).

Getting Started
Two key terms you'll want to know are rep and set. Rep, or repetition, is a single instance of an exercise
—a dumbbell bicep curl, for instance. A set is the number of repetitions performed sequentially. For
example, you can say, "I did 2 sets of 10 reps of bicep curls." Use these pointers to build a framework for
your workout:

Start with a short, simple program. Your goal is to do a routine that works for all muscle groups on two
non-consecutive days a week. This will help you build a strong foundation and allow you to progress
from week to week.

Choose the right amount of weight to lift. The key is to use weights that are not too light and not too
heavy. You'll know it's too light if you can do an entire set with minimal effort. It's too heavy if your form
is sacrificed or it just feels too taxing. Just right is a challenging effort that you can do with proper form
and control and without excess strain.

Warm up first. Warm muscles are less susceptible to injury, so do 5 to 10 minutes of cardio or some
warm-up sets of each exercise in your workout using a light, easy to lift weight.

Focus on form. Good form means lets you reap all of the benefits of your workout and avoid injuries at
the same time. To maintain proper form, pay attention to your posture (stand tall with chest lifted and
abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting),
and remember to breathe. Many people hold their breath while exerting, but exhaling during the
hardest part of the exercise helps fuel the movement.

Give yourself at least a day of rest to recover. Rest days are crucial for building lean muscle tissue and
preventing injury, so try not to work the same muscle groups two days in a row. Some people like to
break up strength training by concentrating on their upper body one day and their lower body the next,
and that's perfectly fine.

Aim to challenge yourself, not overtax yourself. The first few weeks, focus on learning how to do each
exercise rather than on how much weight you're lifting or how many exercises you're doing. You have
plenty of time to build muscle.

Change things up. After six or more weeks of consistent strength training, which is about the amount of
time it takes to start seeing improvement in your body, you can change your routine to make it more
difficult. Lifting the same weights for the same exercises every week will keep your body in the same
place. You can modify weights or repetitions, choose different exercises, or change the order in which
you do them. You only have to make one change at a time to make a difference, although more is often
better.

Choosing Your Exercises

If you don't know much about weight training, consider hiring a personal trainer to help you set up your
program, going to a class, or following a video online.

Below is a list of muscle groups along with sample exercises. If you're a beginner, you only need to
choose one or two exercises for each muscle group in the upper body and three to four moves for the
lower body.

Chest: bench press, chest press, push-ups

Shoulders: overhead press, lateral raise, front raise

Biceps: biceps curls, hammer curls, concentration curls

Triceps: triceps extensions, dips, kickbacks

Back: one-arm row, back extensions, lat pulldowns

Abdominals: crunches, reverse crunches, wood chops, pelvic tilts

Lower Body: squats, lunges, leg press, deadlifts, calf raises

Most experts recommend starting with your larger muscle groups and then proceeding to the smaller
ones. The most demanding exercises are those performed by your large muscle groups, and you will
need your smaller muscles to get the most out of these moves. However, you can do your exercises in
any order you like.

Sets, Reps, and Weight

Choosing your reps and sets can be the most confusing part of strength training. How many reps and sets
you do will depend on your goals.

To lose body fat and build muscle: Use enough weight that it's challenging to complete 8 to 12
repetitions and 1 to 3 sets—1 for beginners, 2 to 3 for intermediate and advanced exercisers.3 Rest
about 30 seconds to 1 minute between sets and at least one day between workout sessions.

For muscle gain: Use enough weight that you can only complete 4 to 8 repetitions and 3 or more sets,
resting for 1 to 2 minutes between sets and 2 to 3 days between sessions. For beginners, give yourself
several weeks of conditioning before you tackle weight training with this degree of difficulty. You may
need a spotter for many exercises.
For health and muscular endurance: Use enough weight that you can only complete 12 to 16 repetitions,
1 to 3 sets, resting 20 to 30 seconds between sets and at least one day between workout sessions.

Use trial and error to determine how much weight you should use. Start with a lighter weight and
perform 1 set. Continue adding weight until you feel challenged but can do the desired number of reps
with good form. The last rep should be difficult, but not impossible. If you're using a resistance band,
keep in mind that one band might not cut it for your entire body.

Different muscles have different strengths, so you may want to buy two different resistance bands in
different thickness, which determines how difficult they'll be to use.

In general, if you're able to complete 8 reps of an exercise using a band, you'll want to select another
that provides a greater amount of resistance.

Your First Workout

Your first workout is a test of where your body is and how different exercises feel to your body. These
classic exercises are a great place to start to begin connecting with your body on a deeper level.

The idea is to focus on doing the exercises right rather than using a lot of weight or doing a lot of reps.
For this workout, you'll need a resistance band, a chair, various weighted dumbbells.

Start with a 5-minute warm-up of light cardio.

Do one set of each exercise, one after the other, resting briefly between exercises.

Modify or skip any exercise that causes pain or discomfort.

Make a note of how the moves feel and the weight you've chosen so you can keep track of your
progress.

Rest at least a day before doing the workout again, working your way up to several sets of each exercise
2 to 3 times per week.

ExerciseReps Suggested Weight

Chair Squats 12 No weight

Side-Step Squats 12 right, then left Resistance band

Lunges 12 No weight

Wall Push-ups 12 No weight

Chest Flies 12 5 to 10 lbs

Seated-Band Biceps Curls 12 Resistance band

Seated-Band Rows 12 Resistance band

Lying Triceps Extensions 12 5 to 10 lbs

Vertical Leg Crunches 12 No weight

Back Extensions12 No weight

A Word From Verywell

Too often, people skip weights in favor of cardio, especially women, some of whom may worry about
building bulky muscles. But that's a worry they can set aside. Many women don't produce the amount of
strength-hormone testosterone necessary to build big muscles. The enormous health benefits of
strength training are clear. And regardless of size, muscular bodies are strong bodies—and that's
beautiful.