Beginning strength training: Where to start and how to build confidence
Picking up a dumbbell for the first time can be intimidating. But you become strong by beginning. Strength training is an empowering way to build your physical strength and confidence.
You don’t even need weights. You can build serious strength using just your body weight. And that’s exactly where you should begin if you’ve never exercised before or it’s been a veeeeery long time!
Mastering your technique gives you a strong foundation before adding weights to the mix, helping you avoid injury, secure steady progress, and build body confidence.
Why strength training is perfect when you’re starting exercise for the first time
Strength training is more accessible than you may think. You don’t have to commit to long sessions to feel the difference. A short workout focused on quality movements makes the most of your time and builds momentum.
The real transformation happens in your head. When you move with intention, you build that mind-body connection, unlocking deep-down confidence. It’s all about discovering what you and your body are truly capable of.
Strength training advantages for beginners
Beyond the confidence boost, there are many benefits to beginning strength training.
Combat muscle loss
As you get older, you naturally lose muscle mass. But it’s not an inevitable decline. Research shows that resistance training can increase muscle mass, helping you stay fit and independent for longer.
Better for weight loss
Think you have to do endless cardio to manage your weight? The truth is, strength training is more effective for fat loss. When you regularly strength train, your body is more muscular, which means you burn more calories - even at rest.
Improves bone health
This is massively overlooked. Resistance training stresses the bones in a good way, forcing them to grow denser and stronger. It’s your best insurance policy against frailty. Research proves it can improve bone density, reducing the risk of fractures.
Boosts mental health
It’s hard to beat that endorphin rush after a strength training session. Resistance training boosts mood by increasing serotonin and dopamine. Plus, evidence suggests it reduces symptoms of depression. As one of my clients put it: ‘After each session, I can honestly say I feel like I'm walking on air.’
Live longer
Strength training has a lasting impact on your overall health. One study found that as little as 30 to 60 minutes a week is linked to a 10-20% lower risk of mortality from all causes. Pretty good, right?
How to build strength without weights
When people hear ‘strength training,’ they picture heavy barbells. But all you need is resistance. Weights are an obvious way to challenge and grow your muscles. But it’s not what I recommend for beginners.
Start with body weight and master your technique or ‘form.’ Performing an exercise in a precise way helps you maximise the benefit while reducing the risk of injury.
Sometimes people want to skip this beginner phase, but it can actually set you back. You’re more likely to get injured if you don’t have the right foundations.
People think that piling on weights will accelerate progress. But body weight movements still challenge your body, as you’ll know if you’ve tried a proper push-up lately.
Think of bodyweight training as your foundation. It gives you a starting point to build your strength and confidence. Once you’ve mastered your form and developed your routine, adding weights can level up the challenge.
Essential strength training tips for beginners: A movement-first approach
Ready to get started? Here’s how to build strength safely and build your confidence.
Feet first
You would not believe how many people underuse their foot muscles. I often get my beginners to train barefoot so they can see what they’re doing. During a squat, for example, you want to use the tripod effect. Big toe, little toe and heel with the arch creates the best push up!
Control your core
Strength starts with your core. If you don’t engage your abs, you risk injuring your back. This isn't just about sucking in your stomach - it's about creating a rib to hip connection to support your spine. Learning to brace correctly is an essential part of your strength training practice. Watch this video to learn how.
Don’t skip the rest
Recovery is part of the process. Your muscles need that rest period between sets to recharge and reset.
Listen to your body
Moving with intention means paying attention. You need to distinguish between the ‘good hurt’ of challenging your muscles and the ‘bad hurt’ of a joint straining or your form breaking down. With heavier weights, it’s okay to slightly lose form on your last reps - if you're a skilled lifter.
Fuel your workout
When you start exercising, you’ll also want to consider your nutrition. While you might experience newbie gains and initial weight loss, you need a plan beyond that. Focus on fuelling your recovery with nutrient-dense food, prioritising quality protein to support muscle repair.
Remember to breathe
One mistake I often see is forgetting to breathe as soon as it gets hard. But your breath transports oxygen and nutrients to your muscles, powering your workout. Exhale at the hardest part of the move to get into a rhythm.
How often to strength train when starting out
Don’t go from zero to hero. The trick is to develop a routine you can stick to. The NHS recommends doing strengthening activities twice a week for optimal health.
Pacing yourself gives you time to recover. You’ll be thankful for a rest between your sessions. It’s totally normal to experience muscle soreness after a workout - it’s a sign that your muscles are being challenged.
Once you’ve formed a solid habit, you can always build the frequency over time.
Strength training at home for beginners
The best thing about movement-first strength training? There’s no need to brave a gym. It gives you the opportunity to master your form without the pressure of worrying about what everyone else is doing.
When you’re getting started, a structured programme can help you stay on track. Don’t rush to add in another exercise or variation before you’ve truly mastered your form.
Take the time to check your position. Are you activating your abs? What are your feet doing? Over time, it becomes second nature. An online programme gives you the confidence that your form is setting you up for success.
Build your body confidence with my beginners’ strength training programme
Nail strong foundations with my movement-first online programme, Mainspring.
Split into 3x 4-week blocks, you’ll master each set of exercises before taking the challenge to the next level.
