Starting strength training can feel a bit overwhelming at first, especially when you’re bombarded with endless workout routines and tips online. But the truth is, strength training doesn’t need to be complicated. Many of us (myself included) tend to overthink it, constantly looking for the next best workout or following the latest trends on social media.
If this is your first time incorporating resistance training into your fitness routine, congratulations! You’re about to introduce one of the best habits for your overall health, from reducing the risk of heart disease and obesity to managing cholesterol and blood pressure. To help you get started confidently, I’ve broken down the basics of strength training so you can hit the ground running.
1. Start with a Warm-Up (5-10 Minutes)
Never jump straight into your workout without warming up first. A proper warm-up is essential for injury prevention and getting the most out of your session. Instead of generic cardio like running, focus on dynamic movements that activate the muscle groups you’ll be targeting. For example, if you’re gearing up for chest day, warming up your pecs, shoulders, triceps, and core is far more effective than just hopping on the treadmill. This ensures your muscles are fully activated for your strength exercises.
2. Have a Workout Plan
Approaching your workout with a plan is a game-changer, especially as a beginner. A well-rounded full-body workout might include an exercise to target each major muscle group, and could look something like this:
Workout Plan Example (3x per week):
- Squats (Bodyweight or Goblet) – 3 sets of 10-12 reps
Works legs and glutes - Push-ups (Modified if needed) – 3 sets of 8-10 reps
Targets chest, shoulders, and triceps - Bent-over Dumbbell Rows – 3 sets of 10-12 reps
Focuses on back and biceps - Glute Bridges – 3 sets of 12-15 reps
Strengthens glutes and hamstrings - Standing Dumbbell Shoulder Press – 3 sets of 8-10 reps
Works shoulders and upper arms - Plank – Hold for 20-30 seconds, 3 rounds
Core stabilization
Rest: 30-60 seconds between sets.
This plan covers the entire body, focusing on building foundational strength and balance.Be sure to track the number of sets, reps, and the weight or resistance you’re using for each exercise. It’s easy to forget from week to week how much weight you used. A program like MAPS Starter is great for keeping things organized and helping you progress over time.
A Few Extra Tips:
- Choose an appropriate weight for each exercise. As a beginner, don’t go too heavy too soon. For larger muscle groups (quads, hamstrings, chest, and back), you can lift more weight, but for smaller groups like the biceps, triceps, and deltoids, start lighter.
- Form matters. Bad form can not only cause injuries but also prevent you from effectively targeting the right muscles. Mind Pump TV has an excellent collection of videos demonstrating proper form for a variety of exercises.
- Gradually increase intensity. Stick to your initial routine for 4-6 weeks to build a strong foundation before increasing the difficulty. Once you’re comfortable, you can add reps, sets, or increase the weight.
3. Refuel After Your Workout
Within 30 minutes to two hours after your workout, it’s crucial to refuel with a meal that includes both protein and carbohydrates. This is often called the anabolic window—a prime time to aid recovery and muscle growth. Protein helps with muscle repair, while carbs restore the glycogen you used for energy during the workout. For most people, 15-25 grams of protein and 20-60 grams of carbs post-workout is ideal. If you’re an athlete or working out at a higher intensity, you may need more carbs.
Throughout the day, aim for about 1.2 grams of protein per kilogram of body weight, spread across your meals. Eating all your protein in one meal is not as effective for muscle growth and recovery as spacing it out.
4. Prioritize Sleep and Active Recovery
Adequate rest is key to muscle recovery, so aim for at least 7 hours of sleep per night. You might feel sore during your first few weeks, but it shouldn’t stop you from going about your day. On your rest days, consider incorporating light, enjoyable activities like stretching, walking, or yoga to keep your body moving without overloading your muscles. The goal is active recovery, not intense workouts. A good rule of thumb: If you can hold a conversation comfortably, you’re in the right zone for active recovery.
Final Thoughts
Strength training doesn’t have to be intimidating or complex. With the right approach, you’ll not only get stronger but also improve your overall health. So remember, warm up properly, follow a plan, refuel after your workouts, and give your body the recovery it needs. Stick with these basics, and you’ll be well on your way to building strength and confidence in the gym!
