Strength Training for Beginners

Weight training for strength

The gym can be scary for some people but it's actually an art studio where you get to design and sculpt the body you desire. Or you can think of it as an adult playground without the monkey bars that have been replaced with equipment for a strong and healthy body!

I often see so many women and even men eyeing the weight room from the safety of the cardio section. I get it. It's intimidating when everyone seems to know what they're doing while you're not even sure which end of the dumbbell to hold.

Let's demystify strength training without the bro-science:

First, let's kill some myths:

• You won't get "bulky" overnight (if only it were that easy, I've been trying for years)

• You don't need to grunt loudly to be effective (yes, it's true)

• Machines aren't "cheating"—they're tools (you get familiar with them & feel more comfortable before handling the barbells and dumb bells)

• You belong in the weight room just as much as anyone else

Why strength training is non-negotiable:

Functional strength: Carrying groceries, lifting kids, moving furniture without throwing out your back.

Bone density: Weight-bearing exercise literally makes your bones stronger.

Metabolic boost: Muscle tissue burns calories even at rest.

Confidence: There's something magical about getting physically stronger.

Your beginner-friendly blueprint:

Week 1-2: Movement mastery Focus on bodyweight versions:

• Squats (chair-assisted if needed)

• Push-ups (wall, incline, or knee versions)

• Planks (start with 15-30 seconds)

• Glute bridges

• Modified lunges

Week 3-4: Add light resistance

• Light dumbbells (5-15 lbs to start)

• Resistance bands

• Kettlebells

• Cable machines

Week 5+: Progressive overload Gradually increase weight, reps, or sets every 1-2 weeks.

Your starter workout (2-3x per week):

Upper body:

• Push-ups or chest press: 2 sets x 8-12 reps

• Rows or lat pulldowns: 2 sets x 8-12 reps

• Overhead press: 2 sets x 8-12 reps

Lower body:

• Squats: 2 sets x 10-15 reps

• Deadlifts (light): 2 sets x 8-10 reps

• Lunges: 2 sets x 8 per leg

Core:

• Plank: 2 sets x 15-45 seconds

• Dead bugs: 2 sets x 8 per side

Beginner gym survival tips:

• Most people are focused on their own workouts

• It's okay to ask for help or a spot

• Start with machines if free weights feel scary

• Wipe down equipment after use

• Respect others' space and rest periods

Your first step: Pick ONE upper body and ONE lower body exercise. Master the movement with bodyweight or very light weight. Build from there.

If you want to get faster results without injuries, hire a trainer for a few weeks and work on your form and technique first before you progress to heavier weight, because that's where the magic happens.

Everyone was a beginner once, including that person deadlifting twice their body weight. Most experienced gym rats (me included) are usually very happy to help if you ask nicely.