Beginners Strength Training Guide

strength training for beginners

The beauty of strength training lies in its multifaceted nature. In other words, strength training is your entry into the world of unhindered bodybuilding.

It is the means in the sense that it is your avenue towards be able to achieve a sustainable workout in any area of bodybuilding, be it cardio, balance training, flexibility training, HIIT, you name it.

Not to mention it is one of the best styles of training if you are seeking to achieve that dream… You know that dream of building that ripped and shredded body that you always see in the workout magazines… yeah that one.

Strength training is a type of workout training in which will not only get you that dream body but will also improve upon your overall health and well-being in the process.

Guide Strength Training For Beginners

What Is Strength Training?

Now that we’ve established what strength training can do for you. Another equally important question remains: What exactly is strength training?

strength training at home for beginners

Well, as simply as it can be said, strength training is the act of engaging in rigorous physical exercises aimed solely at improving your body strength and endurance.

It is that simple to say, though much harder to practice. But while strength training always involves rigorous activities, the degree of difficulty is flexible, and it all depends on where/how you’re starting out, and how far you’re willing to go.

The important thing is to employ resistance to create an obstacle for your muscles to overcome, and as long you do this, you are engaging in what is considered strength training.

Another thing to note is that while strength training usually involves making use of weights, it can also come in different forms, where you don’t necessarily have to work with weights at all.

In fact, for beginners who are just getting started in the world of strength training workouts. We would highly recommend that you start off with bodyweight workouts until you can learn more about strength training and can acquire more experience under your belt

We would suggest you start by reading from strength training sources and learn the ropes of this style of workout training.

Benefits of Strength Training

beginners strength training workout for a woman
  • Get Bigger, Better and Stronger

This is one of the most prominent benefits of strength training. It is also one of the predominant reasons people engage in it.

Most of us would give anything for bigger biceps, a rock-hard six-pack, lean muscles and a banging body – and all these are some of the physical results you get from strength training.

So for those who want to look fitter with great muscles and sexy abs, strength training is definitely the way to go.

It requires dedication and consistency, no doubt, but in time if you put the work in, you will get to your desired destination.

And we can assure you, there is no greater joy than seeing these results live in the mirror.

  • Lower Body Fat and Improved Overall Health

It is usually too easy to dismiss strength training as not having any other health benefits other than the “vain”, physical advantages. In actuality though, this couldn’t be farther from the truth.

Not only does strength training help burn calories faster, but it is also an excellent choice if you desire an increase in lean muscle mass and metabolism stimulation rate.

And all these, in turn, end up generating a net positive result for your cardiovascular health.

Thanks to the fact that too much abdominal fat around your vital organs is dangerous. So, if you have leaner muscles and lower fat from strength training ensures that, overall, your heart is in the best condition it can be in that regard.

  • Improves Blood Sugar Regulation

This is especially useful for people with history of blood sugar related diseases.

Studies have found that incorporating strength training into your routine significantly boosts the muscle’s ability to take in glucose. And the use of it in the most optimal way, and thereby perform a great job of regulating your blood sugar levels.

With strength training, your body is able to pick up more glucose from the blood, efficiently inject it into the muscle and, as a consequence, decrease your blood sugar level to the recommended level.

  • Other Benefits

Other benefits of strength training include building endurance for profiency in other kinds of workout, lowering injury risks, helping you gain a more solid control over your body, and contributing to improving your body’s overall immune system.

Read more: 20 Benefits Of Strength Training

Most Popular Strength Training Exercises

strength training for beginners man
  • Deadlift

The deadlift is one of the most popular strength training exercises out there. Deadlifting involves lifting weights from a standing position without using a bench or any other weight equipment.

Of course, there are a number of variations to this, but the basic objective is always to lift the weight from a standing position up to your hip level at the very least.

Deadlifting benefits include increase in fat burning, helping to cultivate better posture, improvement in grip strength, increase in hormone levels, and so on.

  • Bench Press

Bench rress, as the name implies, involves lifting weights while laying down on the bench. It is a core exercise aimed at developing your upper body strength.

It works simultaneously on your chest, front shoulders, triceps, and back muscles. It is arguably the most effective strength training exercise for developing upper body muscles.

  • Squat

Squats, another form of strength training with different variations but the same principle.

The aim is to begin in a standing position, lower your hip to a squat position, and then return to the initial standing position all loaded up with a weighted barbell.

This builds your leg muscles, including the quads, calves, and hamstrings, and bulks up your overall muscle mass. Squats can be done with or without weights.

Strength Training Tips for Beginners

Strength Training Exercises
  • Bodyweight Strength Training Workouts Are Enough To Start

In other words, you don’t have to go crazy with weights and machines while you’re starting out. As mentioned above, the objective of strength training is to stimulate resistance for your muscles.

This can be done perfectly with your body alone. Squats and push-ups are an example of this.

All you need is gravity, which is in super abundance, and your body, which, again, is all yours and available to you free of charge.

You can also work with bands and balls for a start as you proceed.

These are enough to help your body adapt to the new strengthening conditions before taking the leap to sophisticated weight arrangements and hardcore machines.

  • Timing and Frequency

Strength training usually takes a toll on a beginner’s body. So, take it slow. Make sure you get your timing and frequency just right.

You are just getting started in the world of strength training; you really don’t want to burn out completely in your first week.

Now don’t get wrong, burning out is normal when it comes to starting out with strength training. It isn’t just normal, in fact, it is quite inevitable.

What you want to do, though, is regulate this in such a way that you get back on your feet as fast and healthily as possible.

A recommended routine would be to start with two or three days a week for two to three weeks.

You can then work your way up to the standard five days a week recommended for strength training veterans and experience weight lifters.

As for timing, a rigorous 20-minute session should get the job done perfectly, after which you can then move on to longer durations such as going through a full-hour workout.

  • Preparation is Just as Important

Again, to avoid total burnout and accidents, you have to prepare your body before going into full-on strength training.

And how do you do this, you ask?

Well, you do it by performing simple warm-up routines such as hip circles, arm circles, knee reverse lunges, simple stretches, touching your toes continually, and so on.

  • Consistency is Key

This may sound like it should go without saying. That means after all, we all know workouts involve “reps” yes, but it is also easy to get carried away by the fanciness of different variations.

You most definitely would have come across videos of people working out and changing routines constantly; alternating between machines and sets. Well, this is something you don’t want to do when starting out.

Stick to the same program every day all through the week, for as long as you can. It isn’t that there is something fundamentally wrong with switching things up constantly.

The only problem is that it complicates things, unnecessarily, without necessarily giving better results.

And when first getting started in strength training, one of the things you DON’T want to do is complicate things for yourself.


Strength training, as we’ve seen above, offers a lot of benefits in terms of physical appearance, health-wise, and even psychologically. It is also a great gateway into practically any other form of exercise.

By building endurance, you give yourself a chance at getting more efficient, and faster, results by being able to stick to programs for a prolonged amount of time.

Above are guides on what strength training really is, some strength training examples, and a few tips for beginners seeking to start their strength training journey.

The journey is not an easy one by any means, but by making use of these tips you position yourself in a better place to start small and make tangible progress without burning out and coming to a halt way too early in the process.

Strength Training Resources:

Beginners Strength Training Guide

Leave a Comment