A Complete Guide to Strength Training: Building Your Foundation

Understanding Strength Training

Strength training isn’t just about building muscles – it’s about improving overall functional fitness, bone density, metabolism, and confidence. Here’s your comprehensive guide:

Key Principles

Frequency and Rest

• Train each major muscle group 2-3 times per week
• Allow 48 hours between training the same muscle groups
• Start with 2-3 sessions per week as a beginner

Sets and Repetitions

For beginners:

• 2-3 sets per exercise
• 8-12 repetitions per set
• Rest 60-90 seconds between sets

Essential Exercises

Upper Body

1. Push-ups
   • Targets chest, shoulders, triceps
   • Start with modified versions if needed
   • Focus on form: straight back, controlled movement
2. Dumbbell Rows
   • Works back and biceps
   • Start with light weights
   • Keep your core engaged throughout
3. Shoulder Press
   • Strengthens shoulders and upper back
   • Begin with lighter weights to master form
   • Keep movements controlled and steady

Lower Body

1. Squats
   • The king of lower body exercises
   • Keep feet shoulder-width apart
   • Drive through your heels
   • Keep your chest up and back straight
2. Lunges
   • Great for balance and leg strength
   • Take controlled steps
   • Keep your front knee aligned with your ankle
3. Deadlifts
   • Full body exercise
   • Start with bodyweight or light loads
   • Focus on hip hinge movement
   • Keep your back straight throughout

Core

1. Planks
   • Hold for 20-30 seconds
   • Keep your body in a straight line
   • Progress to longer holds
2. Russian Twists
   • Start without weights
   • Keep your feet slightly off the ground
   • Rotate slowly and controlled

Progressive Overload

• Gradually increase weights, sets, or reps
• Add 2.5-5 pounds when current weight becomes comfortable
• Focus on form before increasing weight

Form and Safety

• Always warm up properly
• Start with lighter weights to master form
• Breathe steadily throughout exercises
• Keep movements controlled
• Don’t rush between exercises

Sample Beginner Workout

Workout A (Monday)

• Squats: 3 sets of 10
• Push-ups: 3 sets of 8-12
• Dumbbell Rows: 3 sets of 10
• Planks: 3 sets of 20 seconds

Workout B (Wednesday)

• Lunges: 3 sets of 10 each leg
• Shoulder Press: 3 sets of 10
• Russian Twists: 3 sets of 15
• Glute Bridges: 3 sets of 12

Workout C (Friday)

• Deadlifts: 3 sets of 10
• Push-ups: 3 sets of 8-12
• Dumbbell Rows: 3 sets of 10
• Planks: 3 sets of 25 seconds

Common Mistakes to Avoid

• Skipping warm-ups
• Using too much weight too soon
• Poor form for more reps
• Inadequate rest between sessions
• Not progressing gradually

Tracking Progress

• Keep a workout log
• Record weights, sets, and reps
• Note how exercises feel
• Take progress photos monthly
• Measure key body parts every 4-6 weeks

Remember, consistency is more important than intensity when starting out. Listen to your body, focus on proper form, and progress at your own pace. If you experience pain (not to be confused with normal muscle soreness), consult a fitness professional or healthcare provider.