I don’t remember a time that I didn’t know what strength training was. My dad used to sneak me into his gym since we couldn’t afford babysitters, and very much against his promises to the staff that I would not touch the equipment, I started copying what all the adults were doing on the weight machines. Sorry for snitching on you, dad.

But what about people who don’t know what strength training is? I’m talking about people who are unfamiliar with what happens in gyms and weight rooms, and don’t even know where to start. You don’t know what you don’t know!

For you beginners out there, consider this your 101 Beginners Guide to Strength Training, from the ground up! I’ll go over what strength training is, it’s benefits, how to start strength training, what equipment you need, what a workout looks like, and safety tips. If you’re an experienced weight lifter, this guide won’t be helpful; I’m keeping things as simple as possible!

Strength Training is any form of exercise that involves using weights or resistance to build strength in your muscles. As opposed to a cardio exercise like running or the elliptical machine, where you repeat one movement repeatedly with just bodyweight, strength training is just a few repetitions of a movement while pushing or pulling a weight with you. Examples of weight can be dumbbells, barbells, kettlebells, resistance bands, and many more!

Benefits of Strength Training: Lifting heavy things has a lot of benefits. It helps to strengthen your bones, which is really important as you age. It helps to prevent and heal injuries. It increases the amount of muscle in your body, which helps with metabolism and will make your everyday tasks easier.

How to start strength training: Hire a personal trainer. Take a group strength training class at your gym. Watch beginner strength training videos online. Signup for an app like FitBit.

Hiring a personal trainer: personal trainers are the experts on lifting weights. We can teach you basic exercises and the importance of proper form (doing the movements correctly so you avoid injury). Many gyms offer a free introductory session for beginners, but investing in a package with an experienced personal trainer will help tailor the experience to you.

Group strength training class: Look up classes like Bodypump, GRIT, and Crossfit in your area These are all well known types of strength training that are offered pretty universally at many gyms.

Youtube beginner strength training workouts: for free, you have millions of videos at your disposal to learn what strength training exercises are. This is a great resource, but you won’t have anyone to watch you and make sure you’re moving safely.

Basic Strength Training Equipment: You don’t need to get all the equipment at once. You can get started with a lot of objects in your home, like I show in this video.. When you’re ready start with a set of resistance bands that you can use at home or outside, available on Amazon or your local sporting goods store. As you get stronger, light dumbbells or kettlebells are also great pieces of equipment, and you can find these on Amazon, Target, or even on Facebook marketplace for cheap.

What are basic strength training exercises? There are thousands of exercises, but most are based on a basic four: squat, hinge, press, pull. These translate to movements like Squat, Deadlift, Bench Press, Row

What is a workout and what does it look like? A workout is a series of exercises strung together, can last any amount of time, (most classes and sessions run for an hour), and has a breakdown like this;

Warmup (bodyweight exercises, light weights, and stretches to prepare muscles for movement, 5-15 minutes)

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Heavier Lifts (doing exercises based on the basic four with heavier weights, repeating 5-20 times/repetitions, 20-40 minutes)

10 Barbell Back Squats

10 Single Leg Deadlifts

10 Bench Chest Presses

10 Standing Single Arm Row

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Cooldown (stretching and gentle movement to lower your heart rate, 5-10 minutes)

Safety Tips for Strength Training: Start slow and light and ask for help. Watch yourself in a mirror, ask a coach to look at your form, listen and follow instructions. Wear closed toed shoes. Let your ego take a backseat and be open to learning.

Other tips: Have fun! Many people really enjoy strength training once they get the hang of it. If it’s not enjoyable to you, try finding a different class or instructor. Start with one workout a week and see how it goes. Be kind to yourself and leave negativity behind.

Remember that everyone was a strength training beginner at some point. This is an activity that has the potential to make you healthier and happier, and is a worthy investment of your time.

Questions or comments? Add them below!

What is Strength Training? True Beginner's Guide 101