How to Start Strength Training (Even If You're a Total Beginner)
Everyone Starts Somewhere.
Here's How to Start Smart.
Walking into a gym can feel overwhelming when you’re just starting out. There are weights everywhere, machines that look like medieval torture devices, and advice coming at you from all angles.
But here’s the truth: you don’t need to be perfect, you just need to get started.
This guide will help you cut through the noise and give you a simple, confident path to start strength training with clarity, intention, and zero fluff.
1. Why Strength Training? We covered this in detail in our last post, but here's the quick version:
Builds muscle and burns fat
Supports hormonal and metabolic health
Improves posture, energy, sleep, and mood
Helps prevent injury and age-related decline
It improves pretty much everything in the human body.
And you don’t need to lift super heavy to see benefits. You just need to get started.
2. The 5 Core Movement Patterns to Focus On
Strength training doesn’t have to be complicated. Build your workouts around these foundational movement patterns:
Push (e.g., push-up, overhead press)
Pull (e.g., row, pull-up)
Hinge (e.g., deadlift, glute bridge)
Squat (e.g., bodyweight squat, goblet squat)
Carry (e.g., farmer’s carry, suitcase carry)
Master these with bodyweight or light dumbbells and you’re off to a strong start.
3. Gym vs. Home: What You Actually Need
Gym training pros:
Access to a variety of equipment
Motivating atmosphere
Availability of trainers and support
Home training pros:
Convenience—train on your own schedule
Privacy—no gym intimidation
Cost-effective—minimal equipment needed
Start where you're most comfortable. If you're at home, all you need to begin is:
A pair of dumbbells or kettlebells
A resistance band
A yoga mat or floor space
If you're training from home and want structure, check out Momentum, my dumbbell- and bodyweight-only training program designed to build strength, improve mobility, and keep things simple and effective. You can find it here: MOMENTUM PROGRAM
4. How Often Should You Train?
For beginners, 2 - 3 full-body sessions per week is plenty. Focus on consistency and recovery. Each session should include:
5–10 min warm-up (mobility + light cardio)
4–6 compound movements
Optional core finisher or cardio burst
Stretch/cool down
Progression comes from increasing reps, sets, or resistance gradually over time.
5. How to Know If It’s Working
You’re not just looking for sore muscles. Here are the real signs of progress:
Increased strength or reps
More energy and better sleep
Clothes fitting differently
Improved posture and mood
Feeling more confident and capable
Looking different in the mirror
Take note of these wins - they matter just as much as numbers on a scale.
6. Common Mistakes to Avoid
Trying to do too much, too soon (including lifting too heavy too quick, you have to EARN THE RIGHT TO LIFT HEAVY)
Skipping warm-ups and rushing form
Not resting enough between sessions
Comparing yourself to others
Start simple. Stay consistent. That’s how you build strength that lasts.
Ready to Begin Your Strength Journey?
I’ll help you create a plan that fits your body, goals, and schedule - whether you’re training in the gym or at home. Everything I do is backed by research and science.
