Strength Training for Beginners

Jim White
Jim White
Aug 28, 2017 · 4 min read

Strength Training for Beginners: 8 Tips For Rapid Progress

If you are new to strength training or haven’t been to the gym in a few years, this guide is for you.

Whether you want to get lean for summer, gain strength for everyday activities, or maybe you think lifting weights is cool, (it is) this article will get you started on the right track.

1- Pick a Gym

Your first order of business is to find a gym. Do some research, ask friends where they go. Decide what will work best for you and your budget.

When starting out you don’t have to worry about too much equipment or fancy machines.

You need a barbell, weight plates, and a squat rack. Even for your warmup you could do without any extra equipment and just do dynamic stretches/ bodyweight exercises to get ready for strength training.

If you have space in the garage/basement you could build you own training room. There are plenty of videos online to show you how. If you have never lifted weights, it would be a good idea to find a competent trainer. At least for a month or so, until you are comfortable with the strength training movements.

2- Simple Programs are Best

There are as many training programs as there are diets. Stay away from any program that comes from a magazine. They are made for professional bodybuilders, NOT beginners.

If possible, hire a personal trainer who is qualified to give you an optimal program.

It’s easy to get bogged down by all the information. Just remember to keep it simple.

You don’t need a fancy program.

Basic barbell training, work your total body each session, 3 times a week. Walk on your rest days. Repeat.

3- Goals- Specific and Measurable

Write down what you want to achieve in your strength training log. Be as specific as possible. Example: gain 25 lbs, reduce waist 2 sizes, do 20 pushups etc.

You should have weekly, monthly and yearly goals.

Before I leave for the gym I always look at my numbers for the day and remember them. You can do this or bring a notepad with you to make it easier. This way you can focus on the lifts. You won’t have to fumble around with plates and try to figure out how much to lift from set to set.

4- Stick to the Schedule

Having a fixed schedule is ideal. Pick 3 days to start with, they can be any days of the week just try to keep one day of rest between sessions. (Monday-Weds.-Fri; Tues-Thurs.-Sun.)

You can’t just go when you “feel like it”. If that was the case, no one would be in shape.

Life happens. You may have to switch your schedule around. Just try to stick to the plan as much as possible. You are building good habits now.

5- Food Is Fuel

Strength training requires energy and intensity. You will need to eat for strength training. Regardless of your specific goals (lose fat, gain muscle, increase squat by 50 lbs.) you will need calories to fuel the workouts.

Without going into too much detail here, try to eat a balanced diet full of nutritious foods. Get enough protein, complex carbs and plenty of fruits and vegetables.

A diet composed mainly of whole foods will serve you well. There’s no need for extra protein shakes/bars. Same goes for supplements. They aren’t necessary and are often a waste of money.

6- Stick With a Program

Before you move on to a new program, make sure you have exhausted the beginner’s strength training program. You will make the most progress this way.

If you can add weight to the bar each workout, then continue until you can’t. This is one point I wish I knew and followed when I began lifting weights. Small increments of progress are better than plateaus or going backwards.

7- Rest and Recovery

Don’t overlook the rest and recovery aspect of fitness. Focus on sleep, hydration, reducing stress.

You will find out quick how important it is. Strength training for beginners is simple, yet not easy.

Training is a stress on the body. To adapt you need to rest and feed your body good fuel.

By far, the least attractive part of fitness. But no less important.

8- Enjoy the Transformation

Strength training is fun and challenging. Making gains each session is motivating and you will see your body change drastically in the first few months. Bring the desire and consistency and you will find all the benefits that strength training provides.

One final message. Stick with it. Keep working with the program. If you hire a trainer, follow his lead.

Enjoy the rapid progress and transformation of your body and mind.

In a few years you will be glad you made the commitment to building a rock-solid foundation in the beginning.

Strength training has benefits that go beyond what you see in the mirror. You will find daily tasks much easier. If you play golf or ski, you will notice how much stronger you feel.

Don’t wait any longer.

Here’s a quick rundown of your action steps -

1- Pick a gym

2- Choose a simple program (and/or hire a coach)

3- Write down your goals (make them specific!)

4- Figure out your schedule and stick to it

5- Food is fuel- Eat good foods for energy, and performance in the gym and life.

6- Stick with the program- Don’t change things too soon.

7- Rest and Recovery — Be sure to sleep enough and drink plenty of water.

8- Enjoy the transformation of body and mind.

Jim White helps busy professionals get strong for life through personal training, online training programs and his blog at www.strengthessentials716.com

)
Jim White
Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade