How to Start Strength Training (Without Overthinking It)

Written By Terry Herrmann

Starting strength training can feel like stepping into a whole new world. There are weights, machines, gym lingo… and a lot of people who look like they know exactly what they’re doing.

Here’s the truth: everyone starts somewhere. And you don’t have to be “in shape” or know all the right moves to begin.

If you’ve been wanting to get stronger, move better, or just feel more capable in your body—this is a solid place to start.

What Even Is Strength Training?

At its core, strength training just means using resistance—like your bodyweight, dumbbells, or resistance bands—to challenge your muscles.

It’s not all about big biceps or lifting heavy weights. It’s about building functional strength that helps you feel good in your body and confident in your everyday life.

Start with the Basics

There are a few core movement patterns that make up most strength training exercises:

  • Squat – like sitting and standing

  • Hinge – think deadlifts or hip bridges

  • Push – like push-ups or overhead presses

  • Pull – rows or pull-downs

  • Carry – holding weight and walking, like carrying groceries

These are the foundations. Just these five patterns, done consistently, will take you far.

How Often Should You Train?

According to the National Association Of Sports Medicine, 150 minutes of moderate to intense aerobic exercise and 2 moderate to intense resistance training sessions per week are recommended. To implement this simply, you can use this formula:

  • 2 full body workouts per week, working prime movers (chest, back, legs).

  • 2–3 sets per exercise

  • Rep counts per set are dependent on your goals and where you are in your fitness journey. Consider a phased approach when building rep counts.

    • 12-15 reps is recommended when building foundational stability. Those beginning their fitness journey should start here.

    • 10-12 Reps is recommended to build muscular endurance

    • 8-10 Reps is recommended when the goal is to increase muscle size (hypertrophy)

    • 5-7 Reps is recommended when training for maximal strength and power.

  • Rest days in between to recover

That’s it. No fancy equipment or complicated schedule required.

Progress Comes from consistency, Not Perfection

Just as comparison is the thief of joy, the requirement for perfection is the thief of progress. The goal is to show up every day and do your best. If you do that, you will see progress. Track your workouts if you want, or just notice when things start to feel a little easier. That’s your signal to increase the weight

And if you have no idea where to start with form, YouTube can be helpful—but seeking guidance from a certified professional can go a long way in your journey. Certified Personal Trainers have the knowledge and experience to help you with everything from goal planning, to tracking and accountability to keep you motivated to see longterm change.

Final Thoughts

You don’t need to be a gym person or have it all figured out. You just need to start where you are, with what you have. Start small. Keep it simple. Be consistent. If you’ve been on the fence about strength training, let this be your nudge to give it a try. You’re stronger than you think—and you don’t have to do it alone.

Terry Herrmann