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Getting started with strength training isn't really easy for anyone. You first have to get used to the new training plan, the different exercises and the muscle soreness that never seems to go away. But it's precisely this early phase that matters most for everything that follows.
During this time you build the habits that shape your whole routine at the gym. So if you train correctly and effectively right from the start of your strength training, you create an ideal foundation.
In this article I want to give you 7 tips for getting started with strength training. I'll show you the fundamental principles that matter for a smooth start.
1. Training plan
First, you should give some general thought to how your training is structured. There are various types of training plans. The most important aspect here is the number of muscle groups you train per workout.
There are basically several splits that are commonly used:
- Full body training: As the name suggests, you train all muscle groups in one day. This means you rely heavily on exercises that work several muscle groups at once, such as squats, deadlifts or bench press. Isolation exercises like bicep curls or lateral raises are used less, or only worked in at the end.
- Upper body/lower body: Again, the name says a lot about the structure. On one day you train your upper body — chest, back, shoulders and arms. On the other day you train your lower body — legs and abs. Neither day should get short-changed, so your muscles stay at the same level and you avoid an imbalance.
- Push/pull/legs: This split is especially popular among more advanced gym-goers. There are three different days. Push means chest, shoulders and triceps. Pull means back and biceps. The last day is then legs and abs. You should only do this split if you also have enough time for several training sessions per week.
For the beginning, you should focus on bringing your entire body's musculature up to speed. So it's an advantage to start with full body training. Here you also build technique on the compound exercises which, as mentioned, train several muscle groups at once. But if you have more time and want to train often.
2. Training frequency
When getting started with strength training, it's not just important to have a good training plan — the frequency also has to be right. Two things are meant by this:
1. Training sessions per week: As a rule of thumb, you should work each muscle group twice a week for ideal muscle growth. So if you choose full body training, you only need to hit the gym twice a week. There should also be enough recovery days in between. After all, muscles don't grow during training — they grow during recovery.
2. Frequency of the exercises: An exercise is repeated several times. The whole thing is then carried out over several sets. Let's take bench press as an example. You move the weight 8 times in a row, and you do that 4 times. That's called 4x8. The frequency matters depending on your goal. If you want to build strength, 5x5 is recommended for compound exercises. If you're more focused on muscle growth, 4x8 or 3x12 is a good option.
3. Exercises
The exercises are really decisive for your success. You should choose exercises that train several muscle groups. Here are some exercises I can recommend for beginners:
- Bench press: A classic exercise that trains chest, shoulders and triceps. You lie on the bench and push the barbell upward. Make sure your legs stay firmly on the floor and your shoulders stay locked in position.
- Squats: Another great exercise that mainly works the legs and glutes. It also builds your stability. If this exercise feels too difficult at first, you can also use a squat machine or a leg press.
- Deadlifts: This exercise works almost the entire body. Above all, the legs and lower back work hard here. The exercise demands a lot from your body, so it should ideally be placed early in your workout.
- Pull-ups: Sure, in the beginning your back is still quite weak, which makes pull-ups very difficult. But they're by far the best exercise for your back. If this is too hard for you, you can also use a machine, such as a lat pulldown.
If you do these exercises correctly, you'll definitely train every muscle in your body. After that, you can add isolation exercises, such as exercises for the arms or additional exercises for chest, back or legs. In the beginning, though, you should focus on the big muscle groups — legs, back and chest — since these exercises also engage many smaller muscles at the same time.
Over time your body will get used to the exercises. Then you can start varying things, increase your weight or vary the frequency. Instead of bench press with the barbell, you can use dumbbells. With pull-ups, you can change your grip. But when you're just getting started with strength training, the basics are enough for success.
4. Technique before weight
Ego plays a big role for many people in training. You see how much weight other people can lift and want to achieve the exact same thing. So you load on more weight and try your best.
But that's completely the wrong approach to training. Why? Technique matters far more than weight. Because what happens when you do an exercise with more weight than you can actually handle?
Your form gets sloppy. That also means your muscle isn't worked as effectively. On top of that, the risk of injury goes up. And if you have to sit out a few weeks because of an injury, you certainly won't be building any muscle.
Of course, you shouldn't only train with light weight either. After all, your body needs a challenge in order to grow. Ultimately, it requires a balance between technique and weight. You should use enough weight that it's a genuine challenge for you — but not so much that your technique suffers. If only the last one or two reps get a bit sloppy, that's not a big deal. After all, the muscle is already thoroughly fatigued by then.
5. Warming up before training
Another reason many people get injured when starting strength training is skipping the warm-up. There are two types of warm-up that matter for you here:
1. Warming up with cardio: Before your first exercises, you should spend 5-10 minutes on the bike or the treadmill. This prepares you and your body for the workout. It also gets your heart rate up.
2. Warming up the muscle groups: If you haven't trained for a few days, you haven't been working your muscles much either. Jumping straight in at 100% would be very risky. That's why you should warm up your muscles beforehand. When you start an exercise, begin with light weight and build up slowly. This way your muscles get used to the exercise and the movement pattern.
Many people neglect the warm-up because it's "boring" and "wastes time at the gym." Even so, it reduces the risk of injury — and that's exactly what nobody wants when they're just getting started with strength training.
6. A protein-rich diet
If you want to build muscle, you should pay attention to a protein-rich diet alongside your training. Even if you want to maintain your weight or even lose weight, getting enough protein in your diet is essential.
As a rule of thumb: 1 gram of protein per kilogram of body weight. That's plenty, especially for beginners. Protein is found in many foods — fish, meat, legumes, soy. If you notice you're having trouble getting enough protein, protein shakes can also help. They're a quick way to get a large amount of protein.
For muscles to grow, a process called protein synthesis takes place in your body. For this to work ideally, you should ideally eat a protein-rich meal every 2-3 hours. It doesn't need to be much — the important thing is that protein is included.
7. Enough sleep
Finally, sleep is also essential for getting started with strength training. As already explained, muscles don't grow during training. During training, small tears are created in the muscles, which is what causes the muscles to grow during recovery.
That's why it's essential to give your muscles enough time to grow. Sleep is especially important here — not just for your muscles, but for your mind too. If you manage 8 to 9 hours of sleep per day, that would be ideal for muscle growth. This gives your body enough time to recover, so you can soon tackle the next workout at the gym.
The truth about getting started with strength training
Following these tips will set you on the right path. If you want to take training seriously, it will demand your entire lifestyle. You can't just focus during the workout — your nutrition and sleep should ideally be dialled in too.
Strength training therefore demands a lot of persistence from you. That can be especially difficult right at the start of strength training. Fortunately, it's not always this exhausting. From experience, it takes 3 weeks for a person to adapt to new habits. 3 weeks in which you'll want to slip back into old patterns. 3 decisive weeks. So if you have the motivation to get your body into shape, you have to push through this period so it becomes a habit for you — and therefore normal.
If you need help with this, I'd be happy to advise you. My name is Marco Laterza and I work as a personal coach. I help you with nutrition, training and mindset. I'll show you how to take yourself and your body to the next level. Find out more about me and my services as a Personal Trainer here.
Sources
Interrelationship between Sleep and Exercise (Brett et al, 2017)
Muscle protein synthesis in response to nutrition and exercise (Physiol, 2012)
Resistance training - health benefits (BetterHealth, n.d.)