Beginner Strength Training: How to Start and Make Real Progress
- Deb Cano
- Aug 12
- 5 min read
Want to get started with strength training but not sure where to begin?
Is the weight area at the gym intimidating for you?
You might not know what exercises to do, how many sets and reps to do, or what weight to use.
Everyone has been there before. Everyone has been a beginner before.
I want to help you!
Beginner Strength Training: Why It's Worth It
Strength training improves strength, muscle mass, metabolism, and overall health.
Whether your goal is to get stronger, build muscle, or change your body composition, strength training can help.
Strength training won't only make you look better, it will also give you more confidence.
Building muscle and getting stronger will benefit every aspect of your life. There are no downsides to getting stronger and building muscle.
Strength training will improve the health of your bones and joints, and it will help you develop better mobility and stability, and reduce the risk of injury (just to name a few of the benefits).
There are so many benefits that come with strength training.
Strength training = better health and longevity.
But what should you be doing at the gym to achieve these benefits and get the most out of your strength training program?
Beginner Strength Training: Focusing on the Fundamentals
You're going to start strength training with the basic fundamental movements, which work multiple muscles at once.
Compound movements are a great place to start. (Compound exercises are exercises that involve multiple joints and muscle groups at once.)
Squatting, deadlifting, pressing, and rowing are some examples.
In addition, you'll also need to challenge yourself. This means you'll need to provide your body with a stimulus.
Your body doesn't know what equipment you're using, what gym you're working out at, how many sets or reps you're doing, or how much weight you're lifting.
Your body does know when something is challenging, and it will react to that challenge by adapting and building muscle to make it easier the next time you lift.
This is how you make progress. This is called progressive overload, and it's the only way to build muscle, get stronger, and make progress with your training.
You can do this by adding at least one more rep to your sets, increasing the weight, or adding one more set.
As a beginner, you’ll experience rapid strength and muscle gains, commonly called "newbie gains", if you're consistent.
Choosing the Right Workout Split
I'm sure you've heard of many different training splits.
There are a few popular workout splits like:
Body Part Splits:
Chest Day
Back Day
Shoulder Day
Arm Day
Leg Day
Push/ Pull/ Legs:
Push Day: Chest, shoulders, triceps
Pull Day: Back, biceps
Leg Day: Quads, hamstrings, glutes
Upper / Lower Split:
Two upper-body days
Two lower-body days
All of these splits can be effective. But the real question is:
Which training split is right for you?
Well, let's determine that.
How Many Days Per Week Should You Strength Train as a Beginner?
First, you're always going to start with how many days a week you can realistically train.
A lot of people start off way too aggressively when it comes to strength training, which ends with them not being able to stick with the program.
And the only way the program will work is if you can stick with it. You'll need to be consistent with it. So starting and then quitting because it's not a realistic program for you won't do you any good.
So don't think you have to lift 5, 6, or 7 days a week to make progress. You don't!
In fact, if you do this, this could be less effective for you.
Two to three days a week is a great place to start if you're a beginner. This will allow you to build muscle and get stronger without beating your body up.
Remember, the best training program is the one you'll actually stick with because consistency is the only way to make progress.
Especially if you want to feel more energetic, stronger, and happier with your appearance.
Now, like I said above, I want to help. So I got you covered. Let's dive into the training program.
Beginner Strength Training Program (3 Full-Body Workouts)
This 3-day beginner strength training program targets all major muscle groups using simple, effective exercises.
Full-body strength training is the best approach, especially for beginners.
Day 1
A) Goblet Squat | 10-12 reps | 3 sets | rest 90 sec-2min |
|---|---|---|---|
10-12 reps | 3 sets | rest 90 sec-2 min | |
C) Step Ups | 10 reps/ side | 3 sets | rest 90 sec-2 min |
10-12 reps | 3 sets | rest 90 sec-2 min | |
12 reps/ side | 3 sets | rest 30-45 sec | |
E2) Plank | 30-45 sec | 3 sets | rest 30-35 sec |
Day 2:
A) KB Deadlift | 6-8 reps | 3 sets | rest 90sec-2 min |
10-12 reps | 3 sets | rest 90 sec-2 min | |
10-12 reps | 3 sets | rest 90 sec-2 min | |
8 reps/ each side | 3 sets | rest 90 sec-2 min | |
E1) Hollow Hold | 15-30 sec | 3 sets | rest 45 sec |
E2) Side Plank | 15-30 sec/ side | 3 sets | rest 60-90 sec |
Day 3:
10-12 reps | 3 sets | rest 90 sec-2 min | |
B) Inverted Row | 12-15 reps | 3 sets | rest 90 sec-2 min |
10-12 reps | 3 sets | rest 90 sec-2 min | |
10-12 reps | 3 sets | rest 90 sec-2min | |
8-12 reps/ side | 3 sets | rest 45 sec | |
10 reps/ side | 3 sets | rest 45 sec |
Note: Don't overlook the rest time. This is part of the program. If you feel like you can jump right into your next set after resting just 30 seconds, you're not lifting heavy enough. Try increasing the weight and taking the full rest period. Of course, make sure you're lifting with good form.
How to Schedule Your Workouts?
When you're doing full-body strength workouts, it's important to give your body time to recover between sessions. Aim to strength train on non-consecutive days.
Here are a couple of effective weekly schedules:
Monday / Wednesday / Friday (or Saturday)
Tuesday / Thursday / Saturday (or Sunday)
These options give you at least one rest day between workouts, which helps with muscle recovery. You can also use those rest days for light cardio, walking, mobility work, or simply taking time to rest.
Can You Make Progress Training Just Twice a Week?
Yes, as a beginner, you can build muscle by strength training just 2 days a week. New lifters often see quick progress due to their body's rapid adaptation to resistance training. However, for long-term results, you should gradually increase to 3–4 days per week.
Final Tips for Making Progress
The sweet spot for making progress with your strength training is 3 - 4 times a week. However, if you can only train 2 x week, that's better than not training at all and not reaping any benefits. And if you're consistent, you can still gain strength and muscle, especially at the beginning.
Now, in addition to following a strength training program, you'll also need to ensure you're eating for your goals. (You can read this article for additional help and download this free guide.)
You also want to ensure you're getting adequate sleep to recover from your workouts. Sleep is essential. Aim to get 7-9 hours of sleep.
I hope you found this helpful! Like I said, I want to help. If you're interested in getting customized 1-on-1 coaching to help you with your goals, you can apply here.
Thanks for reading!
Deb
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