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.
7 Beginner Tips
Below you'll find 7 tips that all beginners need to take into consideration when they start strength training.
These tips are crucial for long-term success and getting started on the right foot.
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, start with full body workouts. You may just be getting into the routine of working out and this gives you the best bang for your buck as they target more muscle groups per session.
In fact, twelve years into lifting and I still prefer full-body workouts (check out this 3-day dumbbell workout plan featuring full-body workouts).
They're ideal for people who are only working out 2-3 times per week and will help reduce the chance of extreme soreness from weight lifting in the early days.
Once you've got some experience under you, you can switch to an upper and lower split or something like a 4-day workout routine. Personally, I have all the moms in the SMASH Fit For Life workout program performing a four day workout routine.
Below are 5 amazing full-body strength training workouts you can get started with.
3. Always Have A Plan
Don't waste the time you do have by showing up without a plan. It's ineffective and a waste of time. You'll just bounce around doing this and that but nothing effective actually happens.
Even if you find random workout routines online to build muscle mass or lose weight, it's better than stumbling around and spending an hour doing some push ups and squats because you've no idea what to do.
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. Map Out A Workout Split
One of the most overlooked areas of strength training for beginners is that you need rest days! especially as you gradually increase your weights.
Some people hate working out and others, once they get into it jump all in and can't stop. When you're loading up your body (this applies even more so the heavier weights you get to) it needs to recover.
Both your muscles and your central nervous system need time to recoup so they can perform optimally. Without this rest, progress will be minimal.
A great split for a beginner would be:
Monday: strength training
Tuesday: rest
Wednesday: strength training
Thursday: mobility workout
Friday: rest
Saturday: strength training
Sunday: rest
The workouts you perform will be more effective with strategic rest days.
5. Progress Slowly
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.
What size dumbbells should I start with at home?
Believe it or not, you don't need to hit a 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.
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 is a miraculous thing. When it's given a challenge it rises to it and adapts. Unfortunately, this means that in order to keep stimulating it you've got to constantly change your methods.
This is why the SMASH Fit For Life workouts change every four weeks.
Sticking with the same strength training program multiple times per week for more than six weeks (ish) will eventually stagnate your progress.
You need to progress and improve your intensity in some way. This can be done by:
- adding weight to your exercises
- changing the exercise variations (body weight exercises are great for this)
- adding strategic pauses to certain spots in the strength training exercises (learn more about pause reps)
- using different training methods (isometrics, eccentrics etc)
Learn more about how to increase the intensity of your workouts at home.
Regardless though, you'll want to alter your program or at least the way you perform it every few weeks.
7. The Basic Exercises Don't Change
I saved the biggest tip for last. 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 you need to be rocking the main exercises every single session. 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)
You could argue that lunges or single-leg variation should be in there also (lunges, split squats, step-ups).
But those are the basics that you should be working on every single week.
Don't forget to pin these tips for beginners' strength training!
More Resources To Help You Get Started
- Fitness tips for moms
- How to start working out as a mom
- Posterior chain exercises for moms
- What is functional strength
- Benefits of resistance training
- 25+ home workouts for weight loss
- Fitness goals that are not weight loss
- 6 week fat loss workout plan
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.
Starting off with two times per week is great to get into a habit. From there, progress to 3-4 workout sessions each week for thirty to forty minutes.
Strength training for beginners can be overwhelming. But never think twice about asking for help or reaching out.
Adding weights, or resistance, to your workouts is a whole other kind of training.
There's a lot to think about, consider, and plan for. Make sure you focus on safety and practicality and not just random movement. Results come from being consistent with both workouts as well as execution. And if you're ever unsure of something - ask! I love when readers reach out with questions.
Justine Cross
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
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!
Haytham Bhalo
From someone who has been on resistance training for many years, I must say these are awesome tips.
fitasamamabear
Thanks! Glad you liked them 🙂
Matt Chacon
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
Good luck getting back at it!
joleisa
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
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 😉
Ashlee Green
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
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 (fitasamamabear@gmail.com). 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!
Maddie
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
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 🙂
Kasia
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
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!
Janette
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
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!
Armida Torres
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
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 🙂
Cheryl
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
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!
Jos
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
Good luck! If you need more help just shout. My youtube channel has lots of workout videos also:)
Tina von S
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
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 😉
Anna
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
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!