Start Strong: A Beginner’s Guide to Strength Training
It’s time to master the fundamentals and build a foundation.
I was fortunate to have grown up living an active lifestyle, involved in sports since I was a child and naturally adopting a gym lifestyle afterwards.
Let me tell you, I absolutely love everything about exercise so I am here to help you with the best content I can provide on the topic.
I understand how intimidating it is though. There’s so much to learn, and you need a place to start.
It’s no surprise that strength training is fundamental to improving and maintaining good health. Not only does it help build muscle, keep fat off of you, and increase strength, but it also has a ton of other benefits for both physical and mental well-being.
Before we get to the details, keep some things in mind. The goal is to create good habits and avoid injuries as this is a lifestyle. Don’t expect results that you know are unrealistic. Patience, hard work, and consistency are crucial in your journey. Learn to love the process.
It’s time to discuss the benefits of lifting weights and essential exercises and tips for designing your routine. Let’s get to it.
Key Takeaways
- Strength training can help improve overall fitness levels and promote better health.
- Compound exercises like squats, lunges, deadlifts, chest presses, and rows are essential for targeting multiple muscle groups and achieving a full-body workout.
- When designing your workout routine, it’s important to set realistic goals, select appropriate weights, and incorporate rest days.
- Proper form, progression, and injury prevention are essential for success in strength training.
- Tracking progress and staying motivated can help you achieve your goals and maintain a consistent exercise routine.
Check out this selection of fitness equipment to get started!
The Benefits of Strength Training
Strength training is not just about bulking up or lifting heavy weights. It can provide numerous benefits to your overall fitness and health.
Consistent strength training improves your body composition, balance, flexibility, bone density, and metabolism, which can all contribute to better physical performance and a healthier lifestyle.
Strength training also benefits the mind. Several studies have shown that exercising regularly can improve your mood, reduce stress and anxiety, and boost brain power (cognitive function for all you nerds out there).
So, whether your goal is to lose weight, build muscle, or simply improve your overall health, incorporating strength training into your workout routine WILL lead to a happier and healthier you.
Essential Compound Movements
If you’re looking for a balanced, full-body workout, compound movements are the way to go. They represent the CORE of every workout you do. These exercises target multiple muscle groups at once, making them highly efficient and effective.
So if you are pressed for time like most people these days, don’t even think about doing bicep curls and leg extensions. Incorporating compound movements will give you maximum results with minimum time investment.
Some of the most essential compound movements and their targeted muscles include:
- Squats: Quadriceps, Hamstrings, Glutes, Lower Back, Core
- Bench Press: Chest, Shoulders (front), Triceps
- Pull-Ups/Chin-Ups: Back (Lats), Biceps, Shoulders
- Barbell Rows: Back (Rhomboids, Trapezius), Biceps, Lower Back
- Overhead Press (Military Press): Shoulders (front and side), Triceps, Upper Chest
- Lunges: Quadriceps, Hamstrings, Glutes, Calves
- Dips: Chest, Shoulders (front), Triceps
- Bent-Over Rows: Back (Lats, Rhomboids, Trapezius), Biceps
- Push-Ups: Chest, Shoulders, Triceps, Core
- Romanian Deadlifts: Hamstrings, Glutes, Lower Back, Core
- Kettlebell Swings: Hip Flexors, Glutes, Lower Back, Shoulders, Core
- Front Squats/Goblet Squats: Quadriceps, Hamstrings, Glutes, Upper Back
There was one major compound lift I decided to leave out of that list, and that would be the conventional deadlift. Simply put, it’s an amazing exercise for total body development, but the risk of injury outweighs the reward for someone starting out. You need someone to guide you through proper form to avoid serious injury with that movement.
I can understand being intimidated after looking at that list though. However, I assure you that incorporating compound movements like these into your strength training routine will target your entire body and deliver the best results.
Remember to start with lighter weights and focus on proper form to avoid injury. Gradually increase the weight as you get more comfortable and confident with the movements.
A moment of honesty before we move on. The exercises in the list are indeed the best to use in your workouts because they are the most effective.
BUT…
They are also the most difficult. You will not want to do them. You will want to do the bicep curls and leg extensions because they are easier.
How bad do you want that dream body though?
Check out this selection of fitness equipment to get started!
Designing Your Workout Routine
When it comes to strength training, designing your workout routine is crucial to reaching your fitness goals. You must find the time and set realistic goals so that you stay motivated and on track.
I recommend following a push/pull/leg routine. Looking at the list above, this would look like:
Push: Bench press, Overhead Press, Dips, Pushups
Pull: Pull-ups, Bent-Over Rows, Barbell Rows
Legs: Squats, Romanian Deadlifts, Kettlebell Swings, Lunges
Start out doing each workout on Monday (Push), Wednesday (Pull), and Friday (Legs). See how your body responds to that and adjust accordingly from there.
Aim to gradually increase the intensity and duration of your workouts, rather than pushing yourself too hard from the start. This will help avoid injury and keep you on track long-term.
Selecting appropriate weights is also important. Start with lighter weights and gradually build up the weight as you become more comfortable with each exercise. Remember, it’s better to start light than risk getting hurt. Leave your ego outside of your workout.
Incorporating rest days into your routine is crucial to prevent overtraining and allow your muscles to recover. I used to neglect this aspect of my training. More is not better when it comes to strength training. Quality over quantity, my friends.
Rest days can also be an excellent opportunity to prioritize exercise for mental health, such as yoga or meditation. I personally use rest days to do cardio. It has proven to help my recovery in between workouts.
Speaking of mental health, it’s important to note the significant benefits of exercise in this area. You’ll be in a better mood, think more clearly, and be more emotionally stable too.
So, when designing your workout routine, don’t forget to prioritize your mental health as well as your physical fitness. With realistic expectations, suitable weights, proper rest, and a focus on mental well-being, you’re primed to hit your goals.
Check out this selection of fitness equipment to get started!
Tips for a Successful Start
It may be challenging to develop your strength training routine at first, but with the right goals and mindset, your journey will be one of great rewards and experiences. Let’s recap on some key points in this article. Repetition = Learning.
Focus on proper form
It’s important to prioritize proper form over lifting heavy weights. This not only helps prevent injury but also ensures maximum muscle engagement and growth. I recommend watching videos on Youtube as much as possible.
Progress gradually
Gradually increasing weight and intensity over time helps prevent plateaus and injury. Start with lighter weights and aim for gradual progress over several weeks or months.
Take rest days
Rest days are just as important as workout days. They give muscles time to repair and recover, helping to prevent injury and boosting overall progress. Think of it this way. Strength training = breaking down muscle tissue. Rest days = rebuilding that broken-down muscle tissue.
Track progress
Keeping a record of workouts and progress can help with motivation and goal-setting. Consider using a workout journal or mobile app to track weight and performance.
Stay motivated
Find a friend to workout with, join a fitness class, or set achievable goals to stay motivated. You may be like me and enjoy working out on your own. There’s nothing quite like listening to the right music and getting a good workout in. In the end, your success will be determined by your consistency and dedication.
By following these tips and easy-to-follow workouts, YOU can set a solid foundation for a successful strength training journey
Now Get to Training!
If you made it this far, I want to say thank you for your time in reading about a topic that I love so much.
Remember that strength training is not a one-time thing. You will not be able to get in quick shape for your beach trip in 6 months. This is a lifestyle that requires lots of hard work, dedication, and consistency to see progress over time. But don’t let that intimidate you! The benefits of strength training are worth the effort, and the journey itself is enjoyable and fulfilling.
As you move forward, keep in mind the essential compound movements, which should form the foundation of your workout routine. Focus on proper form, progression, and injury prevention to ensure effective and safe workouts. Be proud of yourself as you reach your goals along the way.
I hope that this beginner’s guide to strength training has given you the confidence and knowledge to start your journey. There is no better time than NOW!
Much love to you all out there. Don’t settle for mediocrity and get after it!
