Are you ready to get stronger but don’t know where to start?
Don’t worry, you’re in the right place.
This guide will help you go from zero to strong with easy-to-follow strength-building tips.
You’ll learn simple strength exercises that target your upper body, lower body, and core muscles.
Such physical activity eventually leads to increased muscle mass and stronger muscles.
Sounds good? Let’s get started!
What is Strength Training?
Strength workouts are types of exercise that help you build muscle by working your muscle tissue.
These exercises target larger muscles like those in your legs, chest, and back, which help with everyday movements.
One key principle is progressive overload, which means gradually increasing the challenge to your muscles over time.
This could be done by gradually adding more weight or doing more repetitions.
By doing strength training regularly, you can:
- Have better body composition
- Improve muscle tone
- Make your muscles look firmer and more defined
It can be done with weights or just your body weight.
Be mindful however that you maintain the correct form when executing your range of motion to have better results.
When you challenge your muscles with progressive overload, you promote muscle gain, helping them grow bigger and stronger.
The best part?
You don’t need fancy equipment, weight machines, or even a gym membership to get stronger!
Just simple exercises at home, paired with progressive overload, can give you better gains.
What are the five basic strength training exercises?
There are over 650 named skeletal muscles in the entire body.
Most of them are grouped under one of these major muscle groups:
- legs
- back
- chest
- abdominals
- shoulders
- arms
These are targeted through strength training exercises, often referred to as foundational compound movement:
1. Squat
- Muscles targeted (legs): Primarily works the quadriceps, hamstrings, glutes, and core.
- Description: A lower-body exercise that involves bending at the hips and knees, often with a barbell or body weight.
2. Deadlift
- Muscles targeted (legs, back, abdominals): Works the entire posterior chain, including the hamstrings, glutes, lower back, and core.
- Description: A hip-hinge movement where you lift a barbell (or weights) off the ground by extending your hips and knees.
3. Bench Press
- Muscles targeted (chest, shoulders, and arms): Primarily targets the chest, triceps, and shoulders.
- Description: A pushing movement performed while lying on a bench, pressing a barbell or dumbbell from chest level to arm's length.
4. Overhead Press (Shoulder Press)
- Muscles targeted (shoulders, arms, and chest): Focuses on the shoulders, triceps, and upper chest.
- Description: A vertical pushing exercise where a barbell or dumbbells are pressed from shoulder height to overhead.
5. Pull-Up/Chin-Up
- Muscles targeted (back, arms, and shoulders): Engages the latissimus dorsi, lower trapezius, biceps, and shoulders.
- Description: A bodyweight pulling movement where you lift your body towards a bar, emphasizing different muscles based on hand grip (pull-ups use a pronated grip, while chin-ups use a supinated grip).
These exercises form the foundation of most strength workouts due to their ability to engage multiple major muscle groups and build overall functional strength.
How should a beginner strength train?
Beginners should focus on practicing technique, consistency, and gradual progression.
These are necessary to build strength, the right way.
Here's a basic foundational guide to refer to as a beginner:
1. Start with Bodyweight Exercises
Before adding weights, focus on mastering bodyweight exercises. These help build a base of strength, balance, and coordination.
- Examples: Squats, lunges, push-ups, planks, and glute bridges.
2. Learn Proper Form
Correct technique is crucial to minimize the risk of injury and maximize effectiveness.
Consider working with a personal trainer or watching instructional videos to learn the correct form as you go through the range of motion for each exercise.
- Key Exercises: Squats, deadlifts, bench presses, and rows.
3. Focus on Compound Movements
Compound exercises workout multiple muscle groups and help you build strong muscles efficiently.
The muscles and joints involved are taught to train in unison.
- Examples: Squats, deadlifts, push-ups, rows, and overhead presses.
4. Start with Light Weights
If you're using weights, begin with light resistance.
You want to prioritize good form over lifting heavy. Initially using resistance bands could be an ideal starting point before progressing to heavier weights.
It's lightweight, easier to use, and allows a full range of motion compared to weight machines.
You can gradually use other equipment and increase the weight as your muscle strength improves.
- Tip: Aim for 8–12 repetitions with proper form.
5. Train 2–3 Times Per Week
Start with two to three full-body workout sessions per week. This gives your muscles time to recover while allowing you to build consistency.
So, is 30 minutes of strength training enough?
Yes.
More important is consistency in the proper execution and intensity of each exercise, not the number of reps you can perform beyond what is required.
Building strength is possible with correct technique and consistency.
- Rest Days: Always include rest between strength training sessions to let your muscles recover. Only workout every other day two to three times per week in the beginning.
6. Progress Gradually
Once you feel comfortable with the movements, slowly increase the resistance (weights) or the number of repetitions.
Progressing too quickly can lead to injury.
Don't make the mistake of lifting heavier at the expense of correct form and your safety.
You get better results when you do your workouts properly.
- Tip: Increase weights by around 5-10% when you can comfortably complete all your reps with good form.
7. Include Core Exercises
A strong core improves stability and balance, making other exercises safer and more effective.
It's a physical activity that minimizes the risk of falls by improving your stability and balance.
There is plenty of exercise equipment to use once you progress past using your body weight.
An accessible next step and easy-to-store option is a medicine ball.
It effectively improves core strength by targeting various muscles such as the abdominals, lower back, and obliques through dynamic exercises.
- Examples: Planks, Russian twists, and leg raises.
8. Warm-Up and Cool Down
Always warm up before strength training to prepare your muscles and joints.
Dynamic stretching or light cardio (like jogging or cycling) is a good option.
After training, cool down with static stretches to improve flexibility and prevent soreness.
9. Track Your Progress
Keep a log of your workouts, including the exercises, weights, sets, and reps.
This helps you stay motivated and see your improvement as you go further into your fitness journey.
10. Stay Consistent
Sorry to break it to you, but don't expect to see results after the first day or even the first week of working out.
Strength training results take time.
Focus on steady progress, stay committed, and avoid being discouraged if you don't see immediate changes despite having a fitness routine.
It takes focus and dedication to eventually experience the gains you've worked hard for.
Beginner-Friendly Strength Training Exercises
All right, those were some of the recommended best practices to help generate maximum results as you build your strength.
Now let's move on to some recommended easy-to-do exercises grouped according to the upper body, lower body, and core muscles:
1. Upper Body Workout
Your upper body includes your arms, chest, and shoulders. These exercises will make you stronger for everyday activities, like lifting things.
- Push-Ups: Start in a plank position, lower your chest to the floor, and push back up. This is a great upper-body workout.
- Overhead Press: Use light weights or water bottles. Hold them at your shoulders and push them up over your head.
2. Lower Body Training
Your lower body includes your legs and hips. These muscles help you walk, run, and jump.
- Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body like sitting on a chair, then stand back up. This is a key lower-body training exercise.
- Lunges: Step forward with one leg, lower your hips, then push back to standing.
3. Core Muscle Exercises
Your core muscles are in your stomach and back. They help you stay balanced and protect your spine.
- Planks: Get into a push-up position but hold your body in a straight line for 20-30 seconds. This is one of the best core muscle exercises to build strength.
- Superman: Lie face down, lift your arms and legs off the ground, then lower them. This works your back muscles.
Sample Beginner Strength Workout Program (2-3 Times Per Week)
If you're starting from zero, it's recommended to start with this set of exercises.
It will help your body get used to working out and executing exercises correctly before increasing the difficulty level.
- Bodyweight Squats or Goblet Squats: 3 sets of 10-12 reps
- Push-Ups or Bench Press: 3 sets of 8-10 reps
- Dumbbell Rows or Resistance Band Rows (link): 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 12-15 reps
- Planks: 3 sets of 20-30 seconds
This approach allows beginners to build strength safely and efficiently.
How to Start Strength Training
You now know how to build a good foundation, the muscle groups to work out, and an actual starter training program.
It's time to actually put in the work.
Ready? Go.
Warm-Up: Always start with a quick warm-up, like jumping jacks or jogging in place.
- Pick 2-3 Exercises for Each Area: Choose a few exercises for your upper body, lower body, and core.
- Start Slow: Do 10-12 repetitions (reps) of each exercise. As you get stronger, you can do more reps.
- Rest and Recover: Rest for a day or two between workouts to let your muscles grow.
Remember, nobody says that this is going to be easy but the hardest part is actually the beginning.
Once you start putting the reps in, all you need to do is consistently show up and repeat the process while improving gradually.
What is the best strength training exercise?
There isn’t just one "best" strength training exercise, but if it’s necessary to pick one that offers the most benefits, it would be the squat.
Here’s why:
- Works Multiple Muscles: Squats target your legs, glutes, and core. This even engages your back and shoulders when using weights.
- Improves Functional Strength: Squats mimic everyday movements like sitting down and standing up, making them a great exercise for real-life strength.
- Boosts Muscle Gain: Squats help build larger muscles in your legs and glutes, which are some of the biggest muscles in your body.
- Enhances Balance and Flexibility: Proper squatting helps improve your balance, stability, and flexibility.
Other great exercises include the deadlift, push-up, and bench press, but squatting is often considered a full-body powerhouse in strength training.
So never miss leg day.
Benefits of Strength Training
Strength training offers many awesome health benefits for your body and overall health.
Whether you’re doing upper-body weight training, lower-body training, or working on your core muscles, you’ll notice improvements provided you do it consistently.
Here’s what you can expect:
- Feel Stronger and Healthier: Strength training helps build muscle and boosts your energy levels, making everyday activities easier and more enjoyable.
- Improve Your Balance and Posture: Stronger muscles, especially in your legs and core, help you stand tall, move confidently, and prevent falls.
- Build Muscles Without Needing a Gym: You don’t need expensive equipment or a gym membership to get fit. With simple bodyweight training exercises and a little space, you can grow stronger right at home!
- Enhance Muscle Tone and Shape: Regular strength training improves muscle tone, giving you a leaner, more defined look as you strengthen your muscle tissue.
- Support Long-Term Health: Strength training not only helps with muscle gain but also strengthens your bones, reduces the risk of injury, and supports better joint health.
With all these benefits, adding strength training to your routine is a smart and rewarding move for your body and mind.
You can have all of this and the only thing left to do is to start.
Best of luck to you!