Strength-training may sound like an intimidating process to beginners but it offers so many benefits! Not only does it help strengthen your bones and improve endurance, it also helps you maintain your weight while building muscle. Since it can be quite daunting to beginners, here are some things you need to know before you begin this venture:


You don’t have to jump into the big games straight off the bat. Start working with your body weight. Squats, push-ups and basically any other equipment-free routine that will challenge your system. It’s normal for your mind to immediately jump to the heavy machinery but just remember that this is not the only way to create more work for your muscles. As a beginner, any gym with its trainer would start you off slow like this so if you want more comprehensive guidance sign up and get in shape from today with the help of professionals.

Week Plan

Next comes the fact that you don’t want to overwork yourself and accidentally injure a limb. While your goals would be to have workouts three to five days a week for about 40 to 60 minutes, you should definitely start smaller than this and build your way up. Start off with 2 days a week and cap it at around 20 minutes. Each week you can work out according to ten minute increments. Don’t forget that you also have to do cardio, however. You can opt for moderate intensity work for about 150 minutes for full effect. 

Full Body Workout

You’ve probably heard of more advanced lifters talking about specific training days like ‘leg day’ but it doesn’t quite make sense for a beginner to divide their training days according to body part as they’re already running on much less time. By opting for a full body workout, you get to maximize your muscle’s exertion. You can go about this by mixing upper body and lower body workouts- for example, squats and push-ups.

Reps and Sets

Like we mentioned above, you don’t want to overcomplicate your sessions. Since you’re a beginner a great place to start would be to have 15 reps each in sets of 3. Starting with this range helps you get used to the load faster and keep challenging yourself. As time goes by you can even mix things up. Don’t try to do different types of exercise, just stick to two or three basic exercises and keep that going for the initial few weeks in which you’re just starting out.


Once done, make sure you give your limbs a good stretch. These post-workout stretches usually give way to increased flexibility. Don’t forget however that you have to refuel your body with water, carbs and proteins. If you’re going for strength training with the goal of losing weight, then you’ll want to keep an eye on your calorie count too and what kinds of food you consume. With these tips in your arsenal, you’re ready to take that next step and improve upon your strength