Reap the benefits of looking leaner, feeling stronger, and preventing injury by learning how to start strength training. These beginner tips help you nail down what exercises to start with, how often to work out and how to start strength training at home.
Don't get intimidated by strength training. It is easily the best thing you can do for your health. As a Certified Strength & Conditioning Specialist, I think that everyone needs to make strength training a priority.
However, just picking up weights without a plan isn't the way to go. Use the tips below to create a strength training routine or grab one of the pre-done workout splits at the end of the post to get started. Of course, you can also start strength training with my signature SMASH workout program too which helps busy moms get strong... at home.
There are numerous benefits of resistance training but you don't need to start deadlifting your bodyweight to experience them. Showing up and getting started is half the battle.
How to Start Strength Training as a Beginner (At Home)
If you’re brand new to resistance training, first off, you don’t need a gym, a barbell, or a perfect routine to start getting stronger. You just need a couple of basic tools (like dumbbells or bands), a small space, and a plan that doesn’t overwhelm you.
Here’s the deal: Strength training isn’t about lifting the heaviest thing possible. It’s about learning how to move with control, using resistance (your body, weights, or bands) to challenge your muscles so they adapt and grow stronger over time.
If you’ve ever felt too busy, too unsure, or too far behind to begin strength training, trust me, you’re not. Starting small is still starting, and it’s exactly how most of us got here.
7 Strength Training Tips For Beginners (that actually help you start)
Getting into strength training can feel like a lot, but it really doesn’t have to be. Below are 7 tips that every beginner should keep in mind when starting out. These are the things that actually matter when it comes to getting started and sticking with it.
They’ll help you build a solid foundation, skip the overwhelm, and feel like you know what you’re doing, even if you're winging it at first.
1. Take The Time To Nail Down Proper Form
Before you load up with weights or even a resistance band, make sure you understand the movement and the muscles you should be engaging. Learn more about the 5 best exercises for moms to master.
Learning how to perform these exercises with just your body weight will help you reduce injury and become stronger.
From there, when you begin new exercises, check out my YouTube exercise library that breaks down the common form points on dozens of exercises.
2. Start With Full Body Workouts
If you’re new to strength training, stick with 2–3 full-body workouts per week. They give you the most bang for your buck by hitting multiple muscle groups in one session, and they’re easier to recover from when you're just starting out.
Twelve years into lifting, I still love full-body workouts (this 3-day dumbbell workout plan is a great example), and they’re ideal if you’re only working out a few times per week.
Once you’ve built a solid base, you can move to an upper/lower split or something like a 4-day routine—just like we do in my SMASH Fit For Life program.
Want a few full-body routines to get started? Try these:
3. Always Have A Plan
Don’t waste your workout time trying to figure it out as you go. Without a plan, you’ll end up randomly doing a few squats and push-ups and wondering why nothing’s changing.
Even following a pre-made routine you found online is better than winging it, because a plan takes out the guesswork, reduces mental fatigue, and keeps you consistent. That’s exactly why I follow a 4-day workout routine and why all the moms in my SMASH Fit For Life program do, too.
Here are a few workout routines to get you started:
- Dumbbell leg workout for beginners
- One dumbbell HIIT workout
- Tricep workout for women
- Full body resistance band workout
4. How Often Should Beginners Strength Train?
One of the biggest mistakes beginners make? Skipping rest days. When you're lifting your body needs time to recover. That includes your muscles and your nervous system.
Some people hate working out, some fall in love with it and want to do it every day. But here's the truth: more isn't always betterStrength training—especially when you're starting out. Without proper recovery, progress stalls and burnout creeps in.
A great split for a beginner would be:
| Monday | Strength Training |
| Tuesday | Rest |
| Wednesday | Strength Training |
| Thursday | Mobility |
| Friday | Rest |
| Saturday | Strength Training |
| Sunday | Rest |
.
5. Progress Slowly
Start with 8–12 reps for 1–2 sets. Once that feels easy, increase the reps or weight slightly. Remember, as weights go up, reps can go down. The biggest thing is to just continuously challenge yourself.
If you've never lifted weights before, just like anything else, you need to wean in. Starting off with even 20-pound squats may not seem like much but it is to your muscles!
For beginners, you'll be able to progress your weights far faster than a seasoned lifter. Your central nervous system improves greatly in the first few months.
Tip: You'll be sore the first few weeks as your body adjusts to the new stimulus of the strength training exercises. After that though, the goal isn't to cripple yourself each workout! Causing extreme muscle soreness isn't beneficial to your muscles.
6. What Dumbbell Weight Should Beginners Start With?"
Believe it or not, you don't need to hit the gym to start strength training at home. Grab a set of dumbbells and another piece of at home exercise equipment, and you're set for quite a bit.
For most women, I suggest they start with 15-pound dumbbells. Learn more about why 15-pound dumbbells are key.
This is because if you need lighter weights for an exercise, you can use just one of the dumbbells. However, for most leg exercises, this is a great start for women.
Think about it: why train with something lighter than your baby?
6. Switch It Up Every 6 Ish Weeks
Your body adapts quickly, which is great, but it also means doing the same workout over and over will eventually stop working.
This is why the SMASH Fit For Life workouts change every four weeks, to keep your body challenged and your results moving.
Sticking with the same strength training program multiple times per week for more than six weeks (ish) will eventually stagnate your progress.
If you’ve been following the same strength routine for 6+ weeks, it’s time to switch things up. You can do that by:
- Adding weight to your exercises
- Changing the exercise variations (bodyweight exercises are great for this)
- Adding pause reps)
- Playing with tempo, isometrics, or eccentrics
Need help with that? Here’s how to increase the intensity of your workouts at home.
7. Which Exercises Should Beginners Focus On?
One of the problems with strength training for beginners is that they start with the wrong exercises.
Bicep curls, leg extensions, cable kickbacks are all great, but they're isolation exercises, so you never really develop full-on strength. And for busy lifestyles, you're wasting time with the.
Your primary lifts (below) should be the bulk of your training and the other stuff (curls, triceps etc) is accessory work.
The exercises that should always be rotated into your programs are:
- A squat variation
- Some kind of row to help posture (check out these back exercises at home)
- A hinge or glute based movement (learn how to hip hinge and how to train glutes)
- A pushing movement (learn how to do push ups if you're a beginner)
- A lunge variation, especially to develop more unilateral strength.
Those are the basics that you should be working on every single week.
What Equipment Do I Actually Need to Start?”
Not much, seriously.
One of the best parts about strength training at home is that you don’t need a full gym setup (or a second mortgage) to get started. Check out my go-to home workout gear. You can build strength with just a few basics:
- A pair of dumbbells (start with something between 8–15 lbs, depending on your current strength)
- A long resistance band or mini band (perfect for glute work and warm-ups)
- A yoga mat or a soft surface (because floor work on hardwood is… less fun)
- A chair, bench, or low step (super versatile for dips, split squats, etc.)
That’s it. If you have those, you’re set. And honestly? Even just your bodyweight is enough to start building strength and confidence.
Once you’re consistent, you can think about adding a second set of heavier dumbbells, but you definitely don’t need it right away.
Common Questions About Getting Started With Strength Training
Do I need to feel sore after every workout?
ope! Soreness can happen, especially when you're trying something new, but it’s not a sign of progress. Focus on form and consistency instead of chasing that “I can’t walk” feeling.
Is it okay to lift weights every day?
When you're first starting out, rest is just as important as the workouts themselves. Aim for 2–3 strength sessions per week with rest or mobility days in between.
What if I only have 10 minutes?
10 minutes is plenty when you're starting. Focus on full-body moves like squats, rows, or glute bridges, or just rock this 10-minute EMOM workout. You’ll get stronger just by being consistent.
Helpful Resources to Start Resistance Training at Home
Of course, make sure to fuel up after your workouts with something like beef protein powder to really make your efforts count.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Frequently Asked Questions About Strength Training
Before you begin adding resistance to any exercise, make sure to master the bodyweight version first. From there, gradually increase your weights so that each training session is challenging but not brutalizing. Aim to work out 3-4 times per week for thirty minutes with adequate rest days between.
Each strength training workout routine should include some variation of squat, row, upper body press, hip hinge, and core exercises. This makes for a well-rounded training program.
Yes and no. Strength training on its own improves heart health, builds muscle, and burns calories, so if you're short on time, lifting is a solid all-in-one option. However, cardio can help reduce stress, keep you moving, and improve your heart. So, if you want to get it in, focus on just walking more first.
Yes, 100%. With just a pair of dumbbells or a resistance band, you can get strong, build muscle, and feel like a total badass, no gym required.
Want help building a weekly workout plan? Check out this 4-day workout split for busy moms.
Anna says
Great tips! I love resistance training, but now that I have two extra toddlers running around with my little guy, I've taken my weights downstairs so the kids dont try to mess with them, and I got some resistance bands. Bt have no clue how to use them effectively?
fitasamamabear says
Oh god.. so much to say!! lol I know what you mean with toddlers running around- my 2yo loves to "workout" with me 😀 I have a lot of resistance band workouts on my youtube channel (super quick fifteen minute ones!) as well as some blogs with workouts (like this one:https://fitasamamabear.com/fast-and-effective-arm-workout/) If you need the visual though go to my youtube channel... I love using bands because they're so easy for moms to work with!
Tina von S says
I use the resistance bands all the time. It can be used in the gym or even at home, anywhere actually. It's amazing to see how much more you can do with just one band. I never regretted the day I got it (maybe the first day, because of the soreness, but no pain, no gain, right?)
fitasamamabear says
Ahh this is amazing! Resistance bands are so perfect because you're right- you can take them anywhere and still get a killer workout. I'm so glad you're hooked on them.. but yes, that first day... or week 😉
Jos says
This is something I've been wanting to get into, but didn't know where to start. Thanks for the great tips and the step by step tutorial. Now I have no excuses and need to get started!
fitasamamabear says
Good luck! If you need more help just shout. My youtube channel has lots of workout videos also:)
Cheryl says
I love resistance training. I really hate cardio! What I love about resistance training is that I can do it at home at any time.
fitasamamabear says
I am also not a huge fan of much cardio lol glad you're a resistance training lover like me- it makes you feel awesome!
Armida Torres says
Great Tips. I'm trying to lose weight and looking for starting some exercises and this looks like it's the thing for me to try.
fitasamamabear says
That's awesome that you're getting started, way to go! There's lots of workouts and tips on my site (and video workouts on my youtube) so scroll around and see if you can find something you like 🙂
Janette says
I so agree with your perspective on training. Before switching to mental science I was a personal instructor and I realized many women find weight training intimidating but it certainly doesn't need to be the case. Mama certainly needs to look hot and feel good about her body and resistance training is one of the best ways to ensure both of these happen. Great tips!
fitasamamabear says
Thank you so much for the kind words! I can definitely understand how resistance training can seem intimidating but you're right- it's one of the best ways to look good and feel good! And you can always start small 🙂 Thanks for popping by!
Kasia says
Great beginners tips. I've gotten some weights from my bf for x-mas and I have been trying them out slowly. I also got some resistance bands too so I'm trying those out as well. It's a work in progress. Thanks for sharing thees.
fitasamamabear says
Ah that's awesome that you're slowly getting stocked up at home! it makes it sooo much easier! I'm a heavy lifter at heart and truly love working out- but it's always a work in progress:) you just have to find a style of workout you enjoy!
Maddie says
I love this because you can do it at home! With a little one it's not always the easiest to get somewhere but this makes it able to train at home with him!
fitasamamabear says
Definitely makes it easier! Heading out for a workout is awesome.. just not always practical with kids. It's nice to have the back up plan 🙂
Ashlee Green says
Amazing tips! I am somewhat on the weaker side of things, a big part being I have no idea how to even start. We are setting up a small home gym hopefully this weekend or the next, with nice equipment. I am hoping with these tips in mind, I can really jump in and get started. Thank you so much for sharing!
fitasamamabear says
That's really exciting that you're setting up at home! It's a bit overwhelming at first so feel free to contact me personally if you need help ([email protected]). Part of it is just starting slow and the other part is finding a style of workout you enjoy and your body responds to. You can do this - rock it!
joleisa says
I enjoyed going to the gym and working out until I developed plantar fasciitis! Pain leaves me ouching just to walk! So I cant bear any weight yet. Anyway, after 6 injections in my heel, I hope I will be on the mend soon and can use up your tips. Thanks for sharing
fitasamamabear says
Oh no! It's always the worst when an injury sets you back from something you actually enjoy. Opt for non loaded or seated movements, this way you can still get a workout (and the endorphins that come with it!) in 😉
Matt Chacon says
This is great, im just getting back into the groove of things and this is going to be very helpful for me thank you!
fitasamamabear says
Good luck getting back at it!
Haytham Bhalo says
From someone who has been on resistance training for many years, I must say these are awesome tips.
fitasamamabear says
Thanks! Glad you liked them 🙂
Justine Cross says
Thanks for the tips!! I'm not sure I'd ever be the kind of person to want to lift dumb-bells (I'm unashamedly a little lazy), but you make it look so easy. So actually, maybe you've changed my mind. By the way, your body rocks!! The resistance training is clearly working in your favour! 😀
fitasamamabear says
Thanks fr the compliment Justine! Lifting really does change my body shape nicely 🙂 Not everyone is into lifting weights, honestly the best advice I can give you is to chose a workout style that you actually ENJOY because then you'll stick with it!