Strength Training for Beginners – The Beginners Guide

A man is picking up two dumbbells from the rack. He's a weight training beginner.

Are you a strength training beginner? Well, you’ve have come to the right place.

You might see the gym as a place only for jacked guys ready to enter the next bodybuilding competition. While you can find gyms like that, if you want, most gyms are for regular, everyday people who enjoy a break from their day, get in better shape or maybe just wants to live a healthier lifestyle.

Many believe that strength training and weight training are the same things. While weight training is entirely covered by the term strength training, the latter covers every exercise performed to gain strength and endurance. Not just the ones that require weights.

The benefits of working out

Before we start something new, we all expect certain results or benefits. That’s no different when we start working out. Most people expect to get in better shape but that’s just one of the many benefits. We feel happier, are stronger with less chance of injuries, it helps us lower our cholesterol, makes our brain healthier which makes it easier for us to learn and concentrate, more energy, better sleep, better and healthier sex life and since muscles burn more calories than fat, it helps us lose weight. And these were just some of the many benefits that we experience when starting to work out.

Want to know more about the benefits of working out? click here

Weight training starter kit

You don’t have to go out and spend a ton of money on new equipment and workout clothes before you head to the gym for the first time. Sure, it’s nice to have your own equipment that you won’t have to share or stand in line to use, but the money is better saved until you know exactly what you need.

When packing your gym bag for the first time, most people will be served just fine with just some cloth to work out in and a water bottle. You might need a towel if you want to shower at the gym. A decent headset and a protein-rich snack definitely won’t make it worse, but won’t be necessary.

Weight training tips for beginners

Going to the gym can be intimidating and confusing in the beginning. You might feel like everybody is staring at you. You’re a bit confused about all the different exercises available in front of you. But don’t worry. Here are our top 5 tips on how to make your first time a bit easier.

  • Your first time in the gym can be nervous. There’s a lot of people and you feel like everybody is staring at you but actually, they are far too focused on themself and their own workout. Take a deep breath, count to three, and go in there.
  • You might have a friend, colleague, or relative who’s experienced in strength training. Ask them if they can bring you along next time they’re going. Not only will you have someone to guide you, but the first time won’t be as nervous.
  • If you want to get bigger, stronger, and avoid injuries, keeping a clean technique is key. This tip will require some time to practice but you will thank yourself later on.
  • Try to keep a log of your workouts. A good idea is to write exercise, reps, and weight down after each set. This way, progress is easily measured and it’s easier to stay motivated.
  • Going to the gym doesn’t have to be rocket science. Stick to a simple workout plan build around compound movements and in no time, you’ll start to see the results

click here to find our free strength training for beginners workout plan

How fast do I build strength

Let’s be clear, noob gains are a real thing. For strength training beginners, getting quick results are relatively easy and you might be able to see a difference in the weight you lift from week to week.

Yes, it might be easier for beginners to see results, but that doesn’t mean that they won’t have to work hard. Without consistency and a proper workout plan, you won’t see the results that you want.

If you hit every muscle group 2-3 times a week and stay consistent, you’ll start to see progress in no time.

Wondering why you’re not getting stronger? You might be doing on of these seven mistakes

The essential exercises

We are all different and the same exercises might not have the same effect on us as they did on someone else. This is for most parts true, and to get the results we want from our time spent in the gym, we have to listen to our bodies. But there are some exercises that we all need to do some variation off, to maximize our gains.

The exercises below are what we call compound exercises. Compound exercises are multi-joint movements that activate several muscles or muscle groups at the same time. And every good workout should include at least a variation of the following:

  • Squat
  • Deadlift
  • Benchpress
  • Bent over row
  • Pull-ups
  • Military press

Strength training without weights

For some, working out in the comfort of their own home or in nature might be appealing. Or maybe, you don’t have access to a gym for while. One option could be to go out and buy your own equipment. But what do you do when you’re not willing to splash out on weights and other equipment?

Luckily for you, there’s plenty of bodyweight exercises that can be done with no equipment or in the local park.

With a few exercises like push-ups, dips, and pull-ups, you’re already on your way to grow your upper body. Add a few exercises such as squats, sit-ups, and lunges to target the whole body.

This might not be enough to grow you to the size of Arnold, but it will help you in times where the gym is unavailable.

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