Strength Training for Beginners: Why It’s Worth It and How to Start

Strength training for beginners can be overwhelming. Stop intimidation in its tracks by learning the benefits of resistance lifting exercises and how to get started.
Nov 16 / Benjamin Motl
Starting strength training as a beginner can be overwhelming. There is lots of equipment, it’s unfamiliar, and you just want to lie down on the couch eating a bowl of ice cream and take a nap. You know that excess weight isn’t great for your health because you’ve heard it a thousand times. But you’re here, reading this blog post, because you’re still struggling.

Why You’ll Struggle without Strength Training
Why bother starting at all, you might ask? Without consistently and purposefully applying resistance to your daily life and workouts, you could struggle with day-to-day things like:

  • lifting and carrying objects
  • climbing stairs
  • walking long distances
  • keeping up with your kids
  • physical and mental fatigue

Benefits of Strength Training
Lifting weights improves your cardiovascular health and so much more. If you start consistently strength training a few times per week, you will probably see benefits such as:

  • improved insulin sensitivity
  • increased energy levels
  • better mental health
  • lower blood pressure and resting heart rate

The bottom line is that getting started is the hardest part but will open up a world of positive changes in your life. If you can do that, you can do anything.

How to Start Strength Training as a Beginner
Don’t let intimidation keep you from living your life and reaching your goals. Here is how you can get started.

Step 1: Gain some knowledge.
Find a gym you feel comfortable at and learn about all of the equipment that is available. Learn what it’s for, how to use it, and what muscles that it works. You can also start to understand reps, sets, and form for different types of lifts. Proper technique is always a must. Hire a personal trainer if you need to and can afford one. When you empower yourself with knowledge and gain confidence, you’re less likely to injure yourself during exercise.

Step 2: Start out small.
Pick a muscle group. Pick 1-3 exercises for those muscles. Do 3 sets of 8-12 reps per exercise. There, you’ve just completed your first self-made program. Keep going and rotating through different muscle groups. As you get stronger, you can start increasing weights, reps, or both.

Don’t complicate things with flashy or fancy things you see on Instagram. Bench press, squats, deadlifts, rows, and other basic movements are great to help you build a foundation.

Step 3: Keep being consistent.
If one day a week is all that you can commit to for now, do one day per week. Keep doing it. Pick a frequency that is realistic that you can continue doing over a long period of time. It’s better to start easier and increase difficulty over time than try to go too hard and burn yourself out or get injured and stop.

Step 4: Ask for help.
Don’t hesitate to ask for help when you need it. Professionals stay in business for a reason and other experienced lifters are often very helpful. I’m here to support you in your journey too. That’s exactly why I created a program for beginners.

How the Motl Muscle General Strength and Conditioning Program Can Help
The programs that I offer to the beginner level are made with the solutions to the hurdles you will encounter in the gym. You don’t have to wonder or think about anything; it’s already done for you. My programs will teach you appropriate technique and give you an education that you can use to make informed decisions about your fitness and goals. Ready to get started? Purchase here: Motl Muscle General Strength and Conditioning Program
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