How to Start Strength Training If You’ve Never Lifted Before

Strength training is one of the best ways to build muscle, boost metabolism, and improve overall health—but if you’ve never lifted weights before, getting started can feel overwhelming. The good news? Strength training doesn’t have to be complicated. By following a few key principles, you can lift safely and effectively, no matter your experience level.

Why Strength Training Matters

Before diving in, it’s important to understand why strength training is so beneficial:

• Increases muscle and bone density, reducing the risk of injury and osteoporosis.

• Boosts metabolism, helping you burn more calories even at rest.

• Enhances functional strength, making everyday activities easier.

• Supports weight loss, preserving lean muscle while shedding fat.

• Improves mental health, reducing stress and boosting confidence.

How to Get Started with Strength Training

1. Master the Basics First

You don’t need to jump straight into heavy weights. Instead, start with foundational movements that help build strength safely:

• Squats (bodyweight or goblet squats)

• Lunges (forward or reverse)

• Push-ups (on knees or elevated for beginners)

• Rows (using dumbbells or resistance bands)

• Deadlifts (start with a light kettlebell or dumbbell)

These exercises work multiple muscle groups, providing the most benefit in the shortest amount of time.

2. Focus on Proper Form

Good technique is essential for avoiding injuries and getting the most out of your workouts:

• Start with lighter weights or just your body weight to perfect your form.

• Use controlled movements rather than rushing through reps.

• Engage your core to support your spine and improve balance.

• Consider working with a coach or trainer to learn proper form.

3. Start with 2-3 Sessions Per Week

You don’t need to train every day to see results. Begin with 2-3 strength sessions per week, allowing time for recovery. A simple plan might look like:

• Day 1: Full-body strength workout

• Day 2: Rest or light activity (walking, stretching)

• Day 3: Strength workout (different exercises or higher reps)

• Day 4: Rest or cardio

• Day 5: Strength workout

4. Choose the Right Weight

• If you can easily do more than 15 reps, the weight is too light.

• If you struggle to complete 6 reps with good form, the weight is too heavy.

• Aim for 8-12 reps per exercise, increasing weight gradually as you get stronger.

5. Don’t Skip Recovery

Rest and recovery are just as important as your workouts:

• Allow 48 hours between training the same muscle group.

• Prioritize hydration, sleep, and stretching to reduce soreness.

• Fuel your muscles with protein-rich foods after workouts.

How Energy’s 1-on-1 Coaching Can Help

Getting started with strength training doesn’t have to be intimidating. At Energy, our expert coaches help you:

✅ Learn proper technique to lift safely and effectively.

✅ Build a personalized strength program tailored to your goals.

✅ Stay accountable and motivated as you gain strength and confidence.

Ready to start lifting? Let’s create a plan that sets you up for success!