How to Get Started with Strength Training

If you've never done any strength training before, or maybe you haven't done it in a long time, it may be extremely intimidating. There are so many different exercises, there are so many different sizes of weights and kettlebells, there are machines at the gym, and you just don't know where to start or what to do. Gyms can be really intimidating for people as well.

I'm here to tell you that strength training is for everyone and it doesn't have to be scary or intimidating. You can also just start at home, so if you don't have a gym to go to or you just don't want to go to a gym, you don't have to!

Here are a few reasons to start strength training:

1. It will help Improve muscle strength.

2. It will help improve bone density.

3. It will help improve joint flexibility and mobility.

4. It will help improve balance.

5. It will help improve brain function.

6. It can help reduce stress and anxiety.

7. It can help prevent injuries.

8. It can help improve posture.

9. It can help improve sleep.

Strength training can help with so many things and it can help everyone. This list isn't just for people who are young or are athletes. In fact, it's extremely important to strength train as we age because it can help prevent against osteoporosis, it can help prevent falls, and it can help keep us active!

If you are a beginner and don't have any equipment at home, that's ok, but I would recommend getting a few pieces of equipment to start.

1. A set of bands: https://amzn.to/40rWbcx 

2. A set of weights (I would get a set of light weights (1-5 lbs) and a set of heavier weights (8-15 lbs)): https://amzn.to/40rie2I 

That's really all you need! You can also purchase a yoga mat (https://amzn.to/4fODPqC) if you want to for a more cushioned surface to do the exercises on!

I would suggest starting with light weight and gradually increasing the weight as you get stronger. The weight that you use should make the exercise feel challenging, but it shouldn't be so difficult you can't complete it. 

Here are 5 Exercises that I would start with if I was a beginner!

1. Goblet Squat. With your feet slightly wider than shoulder width apart, hold a weight (dumbbell or kettlebell) under your chin. Squat down as low as you can and then come back up to the starting position.

2. Lateral Lunge. Stand and hold a weight under your chin. Take a wide step out to the side (keeping both feet pointed straight) and bend the knee that you stepped to. Come back up to the starting position.

3. Bridges. Lie on your back with your knees bent. Lift your hips up off the ground until your body is in a straight line. Slowly lower your hips back down to the floor.

4. Triceps Extension. Hold a weight in both hands behind your neck. Lift weight up and straighten both arms. Slowly bend your elbows.

5. Dumbbell Lowering. Start by holding a dumbbell in each hand and straightening your arms overhead. Slowly lower one dumbbell down to your shoulder, bring it back overhead, and then lower the other dumbbell to your shoulder. Alternate back and forth.

Try starting with 2 sets of 8-10 reps and then increase that to 3 sets. I would rest about 30 seconds between sets to give your muscles a chance to rest. 

If you're looking for some more beginner strength training tips, here are some that can help!

1. FREE Beginner Strength Guide

2. Ultimate Beginner Strength Training Package

3. Kickstart your Strength and Mobility