Strength training is one of the best things you can add to your week. It makes everyday stuff easier, from carrying the shopping to chasing the kids around, and it's a great way to build confidence in the gym. The good news is you don't need a complicated program to get started. You need a handful of good movements, a sensible routine and a bit of patience.
Start with the basic movements
Most good strength programs are built around a few simple movement patterns. If you cover these, you're training your whole body.
- Squat. Goblet squats, box squats or back squats.
- Hinge. Romanian deadlifts, kettlebell deadlifts or hip thrusts.
- Push. Push ups, dumbbell bench press or overhead press.
- Pull. Rows, lat pulldowns or assisted chin ups.
- Carry. Farmer carries with a pair of dumbbells or kettlebells.
Pick one exercise from each and you've got a full body session. Start with the easier version and move on once it feels solid.
Sets, reps and how heavy
A good starting point is 2 to 3 sets of 8 to 12 reps for each exercise. Choose a weight where the last couple of reps feel hard but your form still looks the same as the first rep. If you could have done lots more, go a little heavier next set. If your form falls apart, go lighter.
Rest around one to two minutes between sets. You're not trying to get out of breath. You're trying to lift well.
How often to train
Two or three full body sessions a week is plenty when you're starting out. Leave a day between sessions so your body has time to recover. Consistency matters much more than the perfect plan. Three steady sessions every week will beat one huge session followed by a week off.
Keep progressing
Your body adapts to what you ask of it, so you need to ask a little more over time. This is called progressive overload, and it just means making things slightly harder bit by bit.
- Add a rep or two to each set.
- Add a small amount of weight once you hit the top of your rep range.
- Add a set when a movement feels easy.
- Keep a simple log on your phone so you know what to beat next time.
Small jumps are the way to go. Some weeks you won't beat last week, and that's normal.
Technique first
Learn the movement before you load it up. Film a set on your phone, move with control, and use a full range of motion you can own. A few minutes of warm up before you start, like some easy cardio and a couple of light sets of your first exercise, makes the heavier sets feel better.
Recovery matters too
You get stronger between sessions, not during them. Good sleep, enough food (especially protein) and rest days all help your training pay off. Feeling a bit sore a day or two after a new session is normal. Sharp or lingering pain isn't, so back off and get it checked.
A few safety notes
If you have an injury, a health condition or you haven't exercised in a long time, check in with your doctor or physio before you start. Stop any exercise that causes sharp pain, and ask a coach if you're not sure how a movement should feel.
