How to Start Strength Training if You’ve Never Done It Before

The weight room can be intimidating for newcomers with its complex equipment and intense atmosphere. However, beginning strength training is a worthwhile pursuit. Research shows that strength training offers numerous benefits, including stronger bones, reduced inflammation, lower risks of cancer and cardiovascular disease, and improved sleep, mental health, and cognitive function. Additionally, it helps build stronger muscles. “We start to lose muscle tissue as early as our 30s if we don’t maintain it,” says exercise physiologist Alyssa Olenick. That’s why federal guidelines recommend adults engage in strengthening activities for all major muscle groups twice a week, in addition to regular cardio.

Getting Started

Starting strength training is easier than you might think. “You definitely do not need a personal trainer to start strength training,” says Kristie Larson, a New York-based personal trainer specializing in beginners. Many basic exercises from grade school can form the foundation of an effective routine.

Best Exercises to Start With

Strength training involves exercises that load your tissues to increase strength or muscle mass over time. This can include bodyweight exercises like planks, or using resistance bands, dumbbells, kettlebells, barbells, or resistance machines.

Begin with exercises that mimic everyday activities. “Things like squatting to a bench, which mimics sitting in a chair, or lunges, which mimic getting up from the ground using one leg,” Larson says. These movements are relatable to daily life and offer practical benefits.

To target all major muscle groups, including the four foundational movement patterns: pushing (e.g., push-ups or bench presses), pulling (e.g., rows or biceps curls), squatting (e.g., lunges, leg presses, or squats), and hinging (e.g., deadlifts). “Make sure you have one of those on each day so you’re getting a little bit of everything,” Olenick says.

Also, incorporate core exercises. Larson recommends planks, bear holds (planks with bent knees hovering just off the ground), weighted marches (marching in place while holding weights), and heavy carries (walking with a heavyweight).

Starting with Weights

Feel free to avoid barbells if they seem intimidating. Begin with dumbbells, resistance bands, or just your body weight. “Just get comfortable being in the gym, doing these new movement patterns,” Olenick says.

If you’re unsure how to create a well-rounded program, structured beginner workout plans are available online. Look for scalable and modifiable plans that can be personalized. Each exercise should come with a suggested range of reps, sets, and rest periods.

Picking the Right Weight

Choosing the right weight can be challenging. “For a beginner, you want to feel like you can do between 10 to 15 repetitions without a break,” Larson says. “If you get to the end of your 10 reps and feel like you could do 10 more, the weight’s too light. If you’re struggling with the last rep or two, the weight is too heavy.”

Olenick suggests selecting weights based on your rate of perceived exertion: On a scale of one to 10, aim for about a six or seven. As you get stronger and more comfortable, you can gradually increase your weight.

How Much Strength Training to Do

Federal guidelines recommend strength training twice a week but don’t specify duration. Larson recommends 30 to 60 minutes per session. For each exercise, aim for two to three sets of 10 to 20 reps, with 10 to 15 reps for weighted exercises and 15 to 20 reps for bodyweight exercises. Take sufficient rest between sets to allow muscle recovery.

Avoiding Injury

In nearly every strength-training exercise, focus on maintaining a neutral spine—a tall, open-chested posture with your rib cage stacked over your pelvis. Olenick notes that form is a spectrum rather than a binary of good or bad. “Most things you do in the beginning will not be in perfect form,” she says. “You’re not automatically going to get injured just because you’re doing it imperfectly.”

Most beginners aren’t as inexperienced as they think. “We lift heavy things in our everyday lives all the time,” Larson says. “Most people underestimate what they can lift.”

Keep your workouts manageable. “Start with less than you think, then build from there,” Olenick advises. “Make it maintainable for life.”

No matter how you start or what your technique looks like, you’ll still be building muscle. “Everything you do is beneficial,” Olenick assures.