Beginner’s Strength Training: How to Get Started

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Strength training is a powerful tool that can get you ripped and strong. As such, it is not easy and it can be especially hard in the beginning. First of all, there is a wide variety of exercises that you can do. Each muscle group has at least a dozen exercises dedicated to them. Then comes the safety. There is always something that needs to be taken into account and nothing can be taken for granted. Nutrition is key to results and with it, you get yet another important aspect of strength training. Yes, every beginning is difficult but fortunately enough, there are some things that can be learned in order to make the experience less daunting. Help yourself by learning how to get started with strength training.


Start with your bodyweight first

The gist of strength training lies in the usage of resistance to create toil for your muscles. An average Joe would immediately imagine machines and weights upon hearing the term ‘strength training’ but there are still other ways to create the all-too-important resistance. And those ways do not require special equipment. Start with bodyweight exercises. Bodyweight workouts are effective when it comes to strength training. For example, squats do wonders for glutes and push-ups are something that not every common gym-goer can boast about. Many fail to master the correct form and many aren’t even aware of how efficient push-ups are. Of course, before getting huge machines involved, master tools such as dumbbells, medicine balls, TRX bands, resistance bands, kettlebells, etc. Focus on equipment free routines first and then move on. Challenge your body with minimal equipment for a start.


Clean diet and proper supplementation

This goes without saying for every workout journey but it has to be emphasized yet again – eating clean is a must! Considering that this is the beginning, it is worth mentioning that junk food has to go. Simply put, it doesn’t matter how good your exercises are and how much effort you put in day-in and day-out if you aren’t eating clean. Hamburgers, fries, sweetened drinks and snacks have to go. Instead, focus on lean meats, fruits and water along with proper supplementation. For example, getting the right preworkout supplements can give you an additional boost during the workout itself. This directly affects the results because these supplements aid your muscles and thus help with the quality of your workout. Do know that the market is overstuffed with various supplements that promise everything and anything so you have to make sure that you find a reliable retailer and a product with good reviews and comments. Aim at supplements with a high safety profile and solid evidence that supports their efficiency.

Warm-up is an important segment of your workout

Every beginner needs to know how important the warm-up is. Especially if you’re starting strength workouts. Foam rolling the muscles is a great way to activate them. It will loosen up tight muscles so that they work the way they’re supposed to. Then move on to something more dynamic. A dynamic warm-up will warm your body and increase your range of motion. For example, an increased range of motion allows us to go deeper into a squat or to fully extend bicep curls. That way, you are able to target muscles efficiently and do the exercise itself properly. Of course, a warm-up is essential if you want to avoid getting injured. That is common knowledge.


Form comes first!


Before increasing reps and sets and whatnot, it is important to properly master the form. Good form allows us to reap all of the benefits of the workout and also avoid injuries. In order to maintain proper form, make sure that your posture is correct (stand tall with your chest lifted and abs held together tight). Go slowly, that way, you’ll ensure that you’re relying on muscles and not on momentum. This especially applies to lifting. Last but not least, breathe! Exhale during the difficult part and inhale afterwards. That’s how you’ll fuel the movement. Do not hold your breath while exerting yourself. So, make sure that you master the form correctly in the beginning. Failing to do so will harm the progress and it is really hard to rectify the form later on. Learn properly now so that you don’t have to learn it all over again later.


Recovery time

Strength exercises are all about the challenge. You have to challenge your body and suffer a bit to see the results and become stronger and bigger. However, that certainly doesn’t mean that you have to spend every day in the gym. Rest days are essential for building lean muscle tissue and preventing injury. Bear that in mind! It is recommended that you don’t work the same muscle groups two days in a row. Break up strength training by concentrating on your upper body one day and lower body the next. Allow a couple of rest days during the week to let your muscles grow and recover. You will feel energized and your body will appreciate the time you allowed it to recover.



Strength training and the whole journey towards a strong body and bigger muscles is quite complex. That’s why it is so important to start things off on a good note. To be more precise, you have to set a good foundation if you want to thrive.    


Luke is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.




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