The Beginner's Guide to Getting Started with Strength Training
Why Strength Training Matters
If you're new to fitness or getting back into it, strength training should be at the top of your priority list. It's not just about building muscle or "getting toned." Strength training improves bone density, metabolism, posture, athleticism, and confidence.
Multiple studies support the impact of resistance training:
A 2012 study in the Journal of Applied Physiology found that strength training boosts resting metabolic rate and helps with long-term fat loss.
A 2018 meta-analysis published in Sports Medicine showed strength training reduces symptoms of anxiety and depression.
According to the National Osteoporosis Foundation, lifting weights increases bone mineral density and helps prevent age-related decline.
Simply put: Strength training makes you better at life.
Common Beginner Questions, Answered:
"Won't lifting weights make me bulky?"
Nope. Building large amounts of muscle requires years of focused training (Maybe even help with enhancement) and surplus eating. Most people gain lean muscle that enhances their shape.
"What if I don’t know what I’m doing?"
That’s exactly why we offer personal training and group training programs at BMF. We coach you through proper technique, progression, and make sure you're training smart and safe.
"How many days a week should I strength train?"
2 to 3 full-body sessions per week is perfect for beginners.
"What if I can’t lift heavy weights?"
You don’t have to. We scale everything to your current strength level. Mastering bodyweight movements is where we often start.
"Should I also be doing cardio?"
Yes, and we love Zone 2 aerobic training to support fat loss, heart health, and recovery.
Beginner Weekly Strength + Conditioning Program
Here’s an example training week we use for beginners in our personal and group training programs:
Day 1 - Full Body Strength (Monday)
Goblet Box Squat – 3x10
Dumbbell RDL - 3x10
Push-Ups (elevated if needed) – 3x8-10
Dumbbell Row – 3x10 each side
Deadbug – 3x10 each side
Day 2 - Zone 2 Aerobic (Tuesday)
30-45 mins walk, bike, rower or jog at conversational pace
Day 3 - Full Body Strength (Wednesday)
Close Grip Bench Press - 3x8
Lat Pull Down - 3x10
Hip Thrust – 3x15
Goblet Lateral Lunge - 3x10 each side
Palloff Press - 3x10 each side
Day 4 - Zone 2 Aerobic (Thursday)
Same as Day 2
Day 5 - Full Body Strength (Friday or Saturday)
Trap Bar Deadlift – 3x8
Dumbbell Split Squat – 3x10 each side
Dumbbell Shoulder Press – 3x10
Chest Supported Dumbbell Row - 3x10
Farmer's Carry – 3 x 40 yards
Optional Zone 2 (Sunday)
Go for a hike, easy swim, or light jog
Consistency > Intensity
The key to long-term results isn’t training as hard as possible. It’s training consistently. At BMF, we help you build a program you can stick to. Our coaches focus on proper progression and habits so your success doesn’t depend on willpower.
Whether your goal is to:
Lose fat
Build strength
Improve energy
Get more athletic
...we’ve got the programs, coaching, and accountability to get you there.
Ready to Get Started?
If you're feeling overwhelmed or unsure where to begin, let us help. Join our personal training or small group sessions at BMF-Training and let us coach you every step of the way.
Click here to learn more and book a free intro session. Let’s get stronger, together.
