Beginner Strength Training Exercises – Guidelines To Help You Get Started

beginner strength training

How Should a Beginner Strength Training Program Start Out? Movement of some kind against YOUR body’s natural resistance (ie your own body weight). Doing ANY workout that forces your muscles to rebuild stronger to be ready for the next challenge.

These are some beginner strength training exercises. If done correctly, these can provide an excellent foundation for a solid workout program. Always check with your doctor before beginning any new workout plan.

Bench Press

A man holding a microphone

One of the most effective exercises for building solid forearms and biceps. Do sets with anywhere from five to eight reps per set. You can also perform a standing press for four to six reps. Remember that you will not build huge arms by doing these types of exercises. Focus on pressing movement with heavy weights and low repetitions per week.


A person jumping in the air

One of the best exercises for overall body strength training. Stand with your feet shoulder-width apart and place a barbell on your chest. Keep your back straight and squeeze your legs together to raise the weight to your chest. Lower the weight slowly back to your starting position. Do not speed up your workout by bringing the weight down.


This workout is about explosive strength training movements that require your central nervous system to release a huge amount of hormones and chemicals. Your heart rate will increase, your blood pressure will rise, you will feel more tired and irritable, and you will lose weight. This is a great strength-building workout to use for a cardio program or as a follow up to a workout for losing fat. Always warm-up before a pushup workout.

Dumbbell Workouts

Dumbbells allow for a full range of motion that can be used to strengthen the entire body. Dumbbells are an excellent choice of exercise equipment because they promote bodyweight training and use free weights or bars that do not have a handle. Try to use a minimal amount of weight for each individual move in order to keep your body weight-based and prevent injury.

Cardio Exercises

By now you should already have a good idea of how to get stronger by adding strength training to your routine. Cardiovascular exercises such as running, walking, and bike riding are great ways to burn calories and get healthier. If you prefer to do these exercises at home then use a stair stepper, treadmill, elliptical trainer, or another piece of exercise equipment to get your cardio workout. Other areas where you can include cardiovascular exercise in your strength-building regimen include the tub, swimming, or even jumping rope. All of these activities will build lean muscle mass and will keep your metabolism operating at a high rate. Weight lifting is another great way to increase your strength and muscle size.


It has been said time again that eating right and engaging in strength training will help you lose weight. The best way to diet correctly and maintain a healthy weight is to eat plenty of fruits, vegetables, and whole grains, and drink lots of water. These simple diet tips will help you not only look better but feel better as well. You can also make weight loss faster by incorporating cardio exercises into your routine.

Online Coaching Clients

I’ve worked with many online coaching clients over the years. Most of them were looking to get strong fast. Some were hoping to get strong just for a “great looking” body, while others wanted to get strong for functional purposes such as swimming, kickboxing, or martial arts. There are tons of different websites online that all claim that they can help you get strong quickly. I recommend that you do your own research, and talk to your doctor if you are in any way considering this as a form of physical activity.

Take It Slow

Don’t do anything too strenuous in your first few weeks of strength training. Beginner strength training can be tough, and you don’t want to cause yourself any permanent damage. I suggest working with a weight machine or some kind of exercise bench for your first few workouts. Your legs are your primary muscles when it comes to resistance training so I suggest starting out with leg exercises first.


Beginner strength training exercises should be designed to slowly overload the muscles in a gradual fashion. You want to get stronger but at a gradual rate. For example, instead of doing fifty reps with fifty pounds right off the bat, start out with ten pounds. By taking your workout routines slowly, you will be able to gradually build up the required strength to carry out your exercise routines correctly and avoid any possible injury.

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