Strength Training for Beginners: What You Actually Need to Know
Do you find yourself doom scrolling fitness influencer videos and now you're self-conscious about going to the gym? I’m about to break down everything you need to know about going to the gym and getting started strength training, another no-bs guide, but in a new light.
We should probably define what strength training is and why it’s important. Defined simply, strength training is any form of exercise that involves muscles moving against a “force”. That force could be bands, machines, weights, or even your own bodyweight. Strength training can be seen as a vital form of exercise, especially as we age, as it has many different types of benefits including:
Improving bone density
Builds muscle mass and strength
Helps with body recomposition
Prevents muscle loss during weight loss, i.e. keeps you looking toned while losing weight
2. It doesn't matter if you're 15 or 75 reading this article, strength training is for YOU! Aside from the benefits mentioned above, the idea that strength training really is for everyone stands true with the following benefits:
It improves everyday function improving things like balance, posture, and coordination
Prevents sarcopenia (muscle loss)
Boosts confidence and mental health
Supports joint health and injury prevention
3. When planning your own workout it’s important to have an understanding of what the “big lifts” are. When strength training there are 5-key movement patterns that you should move through at least two if not 3 times a week.
Squat
Hinge (Deadlift/RDL)
Push (Push Ups/Chest Press)
Pull (Pull Ups/Rows)
Carry/Core (Plank/Farmer Carry)
4. The frequency of your training schedule shouldn’t be over complicated and over-done. In fact, 2-3 full body strength training workouts a week is sufficient. Rest and recovery days are just as if not more important than strength training days.
5. Sets, Reps, and Load, Oh My! Let's break this down. Sets can be defined as a group of repetitions of an exercise followed by a rest period. Reps is defined as the number of times an exercise is performed. For the load, it’s always best to start out “safer than sorry” and add weight as you get more comfortable and stronger with the lifts. As a beginner, I would recommend starting with 3 sets of 12 reps leaving about 4-5 reps “in the tank” when choosing a load.
6. But what about machines? What's the difference between machines and free weights? The biggest difference is that machines give you a fixed range of motion which gives more stability and isolation of a given muscle group. Machines are a great option for beginners; however, eventually the goal should be to begin incorporating more free weights for versatility and functionality.
7. Prioritize form and technique first before seeing how strong you are. The last thing you want is to lose out on all the benefits mentioned above because you hurt yourself the first week in the gym. To ensure that you are using proper form and technique, I recommend watching how-to videos, utilizing mirrors, and/or hiring a coach.
8. Common mistakes for beginners and things to avoid doing when strength training include things like:
Lifting too heavy too soon, this puts you at risk for injury and burnout
Not resting between sets. Again, you are at risk for injury and burnout as well as limiting your potential to succeed at a certain lift.
Skipping warm-ups can put you at risk for injury.
Changing up workouts or programs too often. Your body needs time to adapt and progress is much easier to track when there is consistency in your workouts. Strength gains are neurological first and it takes lots of practice of coordinating movements to see strength gains. If you change programs too soon, your brain must re-learn that new movement.
9. Keep it simple and keep it consistent. One of the biggest reasons people quit working out is “lack of motivation”. Strength training and working out on a regular basis doesn’t come down to motivation though. In fact, 90% of people who make strength training a priority in their life don’t do it because they’re highly motivated. They do it because they’re disciplined. There will always be days you don’t want to and days you just don’t feel like it. The key is to continue to show up for yourself. You don’t have to be perfect. Not every workout will feel amazing. Just get it done.
10. Okay so now you have all of this information, what’s an example of a workout look like? As mentioned in number 2, there are 5 key movement patterns you want to go through. Here is a simple full-body workout that you can try next time you’re in the gym:
Bodyweight Squats 3 x 12
Push-Ups (Incline if needed) 3 x 12
Bent-Over Dumbbell Rows 3 x 12
Glute Bridges 3 x 12
Plank 3 x 20 seconds
So, if you’re new to the gym scene and strength training, keep the points above in mind: you don’t have to be perfect, you just have to start. Strength training isn’t just for young people, athletes, or body builders. No matter your age or your physical abilities, strength training is for you and is just as important to you as it is to the next person. Keep it simple and commit to yourself for the next 8-12 weeks and you’ll amaze yourself with how strong you become both mentally and physically.
If you’re looking for more guidance on a program, help with form and technique, or support on staying consistent, I’m your gal! Check out the 1-On-1 Online Coaching tab above for more information or shoot me an email at geminiwesleyfitness@gmail.com!
