A Beginner’s Guide to Building a Strength Training Plan

“Strength Training” may sound intimidating for those who are just beginning their journey into fitness, but with the right tools and training it can effortlessly become a part of your workout routine.

The difficult part however isn’t the training itself but not knowing how to begin the training process, which is why we have compiled the ultimate guide for you to ease you into a strength training journey with all the know-how.

• What is strength training?
• Benefits of strength training
• How to start strength training?
• Sets, Reps and Weights
• Strength Training Misconceptions
• Conclusion

What is strength training?

Strength training aka resistance training is a type of exercise routine that causes your muscles to contract against an outside resistance (1)

What this means is that the “resistant force” that is applied against your muscles can come from either your body weight (squats, push-ups etc) or by using equipment such as weights, bench presses, leg presses etc. These external forces fatigue the targeted muscles which leads to strength building and endurance.

Some strength training exercise types include:

• Circuit training
• Explosive strength
• Squat
• Lunge
• Powerlifting
• Weight Training

A study conducted on observing the adaptations to endurance and strength training showed that high-intensity short-duration strength training increases endurance, and develops better oxygen delivery to muscles. (2)

Benefits of strength training

Strength training is excellent for overall health and some of its benefits include:

• Improved muscle tone: with strength training, you are going against the external force that results in improved muscle tone
• Improved functional strength: A lot of strength training exercises mimic real-life movements such as squatting, lifting, pushing etc that can be carried over in real life for stuff like moving furniture or heavy items, squatting for cleaning etc.
• Improves cardiovascular health: for a lot of individuals with heart health issues, cardio or aerobics are recommended, however, studies have shown that strength training can be more effective to boost heart health.
• Improved bone health: strength training induces a lot of stress on the bones that activate signals in the body that help to build them up.
• Enhanced mobility: mobility & flexibility are crucial to overall well-being, strength training increases your flexibility which helps in better performance in sports.
• Boosts metabolism: a study conducted to observe the effect of strength training on metabolism found that it increased the resting metabolic rate by 5% on average.

How to start strength training?

Here are some ways to help you begin your strength training plan:

• Recognising Goals

Before beginning any type of training we all have some goals & expectations, e.g. you may have gravitated towards strength training because you want to build muscles.

It is okay if your goals at the beginning aren’t well defined, but it is necessary to have at least one in mind to help you find a workout routine to begin with.

As a beginner, you can start with small and easily achievable goals such as wanting to do 10 pushups in a row within a month or two. Completion of these goals will help encourage you to keep on going and take on harder challenges.

• Warm-up 

Warming up isn’t an option and it cannot be emphasised enough.

Warm muscles are less likely to be injured, so begin your training with 5-10 minutes of light cardio.

• Choosing Your Workout Routine

The key here is to choose exercises that can incorporate multiple muscle groups at once like squats, deadlifts or bench presses.

Then you can include muscle-specific exercises to build up on your goal like biceps curls, tricep extensions, core etc

Based on your fitness level you can choose the type of routine that is for beginners and gradually you can move on to the advanced routines.

• Fixed Schedule

Discipline is crucial when beginning strength training, you need to pick a schedule e.g. 2-3 times a week and diligently stick to it without missing a week.

With that being said, don’t go overboard when you are just beginning, take time to rest and recover if you feel unwell and get back to it soon after.

• Curating a workout

Here’s a sample workout you can refer to:

• Perfecting Your Form

It doesn’t matter how much you can lift or how much you can squat, if your form isn’t proper, your working out days will be cut short with injuries that will chase you a lifetime.

To maintain a proper form, always pay attention to your body, and your posture, make sure you’re not slouching and keep your core engaged, move steadily there is no need to rush, your body needs to be synced with your mind and remember to breathe.

• Level up

The competitive spirit in fitness and sports keeps you motivated and focused. Challenge yourself with a goal and dedicate your first few weeks to perfecting it and then gradually advance all the stages in the workout.

Sets, Reps and Weights

Choosing the right reps, sets and weights can be confusing, however, the correct number depends on your goals.

If you intend on burning fat and building muscle then you need to use weights that are challenging to break out a sweat and alleviate your heart rate (in a good way) so you can go for:

• Reps: 8-12
• Sets: 1-3
• Rest 30 seconds to 1 minute

If your goal is to improve your muscle gains then as a beginner you need to first get well-versed with weight training increase your difficulty and get help from a spotter as well. Then you can use:

• Reps: 4-8
• Sets: 3+
• Rest 1-2 minutes

Lastly, if you are picking up strength training for overall health and endurance then you can take up:

• Reps: 12-16
• Sets: 1-3
• Rest 20 to 30 seconds

Strength Training Exercises for Beginners

These workouts will be a great way to test your fitness level and how much your body can endure. Focus on completing the exercises without worrying about advancing at the beginning.

Also before you begin these exercises remember to :

• warm-up for 5-10 minutes
• Take brief breaks after sets
• If you feel discomfort or pain, skip the exercise
• Keep track of your progress
• Rest a day or two before working out again

• Body Weight Exercises

• Dumbbell Exercises

 Strength Training Misconceptions

Some of the common misconceptions when it comes to strength training are:

• Lifting heavy: strength training isn’t just about lifting heavy weights but a discipline that involves calculated phases with lighter weights and higher reps
• Lifting quickly: speed isn’t the goal but strength, taking your time and lifting ensures better gains and reduced injuries
• Repetitive reps: while it is for beginners advanced trainers can mix up the rep ranges and set numbers to challenge their muscles
• Machine-based: while machines are part of the regime it isn’t always necessary, you can choose bodyweight exercises along with free weights.
• Workout every day: not true! You can build a routine that involves adequate time to rest, a well-planned routine is more effective than working out every day.

Conclusion

Strength training is an excellent workout program that builds strength and endurance. While it may feel intimidating at the beginning as you keep working out it will become easier and you will feel the significant improvements.

Once you’ve created a workout routine for yourself, be strict about adhering to the schedule and remember to rest after that. If you experience discomfort or pain, let your healthcare provider know so you can receive help and advice at your earliest convenience.

FAQ

1. How do you build a strength training program for beginners? 

To build a strength training program for beginners you need to:

• Set clear goals
• Choose right exercises
• Plan your routine
• Start with basics
• Progressive overload
• Rest & recovery

 2. What are the guidelines for developing a strength training plan?

The guidelines for developing a strength training plan are to set your goals, plan your schedule and routines start with the basics and gradually advance.

3. Can I do strength training as a beginner?

Yes, you can do strength training as a beginner by following 3 sets of 8-12 reps with a rest period of 30 seconds to 1 minute. 

4. How many days should a beginner do strength training?

A beginner can do strength training for about 2-3 days per week. 

5. What are the five basic strength trainings?

The five basic strength training exercises are:

• Squats
• Deadlifts
• Bench Press
• Shoulder Press
• Rows