Strength Training for Beginners: Things I Learned in My Fitness Journey

Strength training is one of the most effective ways to get physically fit and healthy, so if you’re willing to put in the work, you’ll be able to reap the rewards in no time. All workouts are designed to improve your health and well-being, but from my experience, nothing quite beats strength training. Not only does it make you look strong but it also makes you feel strong too. If you’re new to strength training and don’t know where to start, don’t worry. We’ve got you covered.

In this post, we’ll discuss the basics of strength training, help you create a plan of action, and provide tips and tricks on getting started. Whether you’re a beginner or a pro, our advice will help you get the most out of your strength training journey.

What Is Strength Training?

As its name suggests, strength training is a specific type of exercise that doubles down on muscular strength and endurance. Also known as resistance training and weight training, the goal of strength training is to increase muscle mass and your level of strength.

Strength training can be done in various ways, whether you want to target specific muscle groups or the entire body. There are plenty of exercises designed for strength training, such as planks, pull-ups, and deadlifting. For optimal results, a study from the journal Sports Medicine found that strength training at least twice a week is required to grow your muscles. According to Healthline, once you start strength training twice a week, you can gradually increase the frequency of your strength workout days as well as the weight or resistance of equipment used as your strength improves.

For your health and safety, it’s essential to use proper form and technique during resistance training exercises to prevent injury and maximize the benefits of the workout. It can also be helpful to seek guidance from a certified personal trainer to ensure proper form and develop a safe and effective workout plan tailored to your needs and goals.

The Benefits of Strength Training

Strength training can have a range of benefits if done right. On the surface, the benefits can manifest as increased muscle mass, improved muscle strength, enhanced metabolic rate, and an overall healthier physique. But if you dig a little deeper, you’ll discover that weight training is incredibly beneficial for your long-term health.

A large study published in The British Journal of Sports Medicine gathered data from 1.5 million subjects and concluded that strength training activities were associated with almost a 20 percent lower risk of cardiovascular disease, cancer, diabetes, lung cancer, and all-cause mortality. The researchers found that just one to two sessions of strength training every week, paired with aerobic exercise, can lower your mortality risk.

Clearly, strength training offers many physical benefits, such as improving bone density to reduce the risk of osteoporosis and enhancing cardiovascular health, reducing the risk of heart disease and stroke. On top of that, strength training positively affects mental health by reducing stress and anxiety, improving mood, and boosting self-confidence and self-esteem.

Beyond the effects it can have on your body, it can also help you find a community of like-minded people at training programs and gym groups. Suffice it to say, there’s no reason to not do resistance training if you want a healthier lifestyle and a stronger body.

Equipment Needed for Strength Training

Several equipment options are available for beginners when starting a strength training program, but with so many options, it can be overwhelming. Here’s a quick rundown of the most popular muscle strength workout equipment used by beginners and gym buffs alike.

Free Weights

Free weights are inexpensive and versatile enough to be used for various exercises. This type of equipment is similar to dumbbells and barbells, but it’s not attached to a machine, allowing for versatile strength training exercises and requiring the user to stabilize and control the weight during workouts.

Resistance Bands 

Resistance bands are portable and provide adjustable tension levels, making them great for workouts at home or while traveling. They’re basically elastic bands that offer strong resistance when stretched, making them an effective tool for resistance training, physical therapy, and flexibility exercises.

Kettlebells 

Kettlebells come in different weights and provide flexibility for individuals looking to add variation to their routine, allowing them to master a range of movements accurately and safely. Kettlebells are ideal for dynamic, full-body workouts, which help improve strength, endurance, and coordination.

Massage Balls

Massage balls are small, firm, often rubber or lacrosse balls used to help relieve muscle tension, improve flexibility, and reduce muscle soreness by targeting trigger points and knots in the body. Think of massage balls as part of your cooldown routine. Massage balls and similar tools can help with post-strength training stretches and recovery.

Dumbbells

Dumbbells are among the most popular forms of strength training equipment. These are versatile fitness tools that allow individuals to work on specific muscle groups through various movements like bicep curls and shoulder presses.

Barbells 

Barbells are longer, straight bars with weight plates loaded on each end and are commonly used for compound exercises like squats, deadlifts, and bench presses. They offer stability and the ability to lift heavier loads, making them a cornerstone of strength training and powerlifting workouts. However, it’s advised to only use barbells in the presence of a gym partner who can assist when necessary.

Getting Started With Strength Training

There are a few key steps to perform exercises safely and avoid injury. Here are some essential strength training tips to keep in mind.

1. Warm up by the areas you’ll target during your workout through dynamic and static stretches.
2. Use proper form to prevent injuries, such as keeping your back straight and engaging your abdominal muscles.
3. Repeat each exercise for three sets of eight to 12 repetitions in a controlled manner to maximize gains.
4. Finally, complete a proper cooldown phase. After a hard workout, people often forget that cooldowns are necessary to help your body recover from exercise.

When in doubt, seek professional advice if you need help to achieve the best results, especially if you hit a strength plateau after training for some time.

Creating a Strength Training Program

Once you’ve grasped the importance and impact of strength training, then it’s time to design a program that fits your needs and goals. Strength training isn’t as simple as doing unlimited reps of barbells. To meet your fitness goals, you’ll have to determine what they are in the first place.

The first step to creating a strength training program is establishing your goals so you have the clear-cut motivation to complete this fitness journey. When I started my strength training program, I asked myself, “Are you working out to gain muscle mass, lose weight, achieve a more toned physique, or just feel stronger?” The answer to that question for me was to achieve a more toned body, but you might have a different goal in mind.

After answering that question, it’s time to create a feasible schedule around your goals—and your lifestyle. Strength training isn’t a walk in the park. It requires a certain level of commitment. When creating your strength training program, determine how much time you can set aside for strength training and whether you have the time and means to visit the gym or if you have the equipment and space to train at home. Creating a feasible schedule that fits individual needs and lifestyles is essential because it’ll make the rest of the process seamless.

Once the foundations have been set, it’s time to develop a strength training program that focuses on different muscle groups on different days, including the chest, back, abs, arms, legs, and glutes. Prioritize building core strength to make full-body exercises easier. Schedule your muscle groups as you see fit, but always make sure to schedule recovery days when necessary. Strength and conditioning can take their toll on the human body, so allow yourself a reprieve now and then.

Common Mistakes To Avoid

You can easily avoid common strength training exercises by keeping these three things in mind: patience, moderation, and nutrition. Patience is key since it can take months to see noticeable differences in how you move and feel. Strength training is all about the long game, so don’t expect results overnight.

For optimal safety and enjoyment, do things in moderation. Don’t start too heavy or push yourself too much too soon. Strength training deals with heavy equipment and a lot of pressure and tension, so take it easy on yourself for your well-being. And lastly, don’t forget about nutrition. No workout plan can stand on its own without a matching meal plan. Adequate nutrition is essential for success in any exercise regime and for maintaining a healthy lifestyle overall.

The Verdict

Strength training can be an enriching experience and provide tremendous physical and mental benefits to your health and physique. The key is to remember to start slow and gradually increase the intensity of your regimen as you become more comfortable with the exercises. But remember that safety is everything, so follow proper form to minimize the risk of injury and maximize your results. With these tips, you’ll be able to get the most out of your strength training journey and tackle your fitness goals in a snap.