If you’re just starting out in the world of strength training, first of all, well done!
You’re taking an important step towards building a body that can support your goals, your hobbies, and the activities you love for many years to come.
Strength training isn’t just about lifting heavier weights. Done well, it can help you build strength, improve stability, support your joints, maintain muscle as you age, and give you the physical capacity to keep doing the things you enjoy well into later life.
But getting started can feel daunting.
Especially when you look online.
Be Careful Who You Take Fitness Advice From
Instagram, YouTube, TikTok, and other social media platforms are full of people telling you what you should be doing.
Some of that information is excellent.
Some of it isn’t.
One of my first pieces of advice for anyone starting strength training is simple:
Do your homework.
If you’re following someone’s exercise videos or taking advice about nutrition, find out what qualifications and experience they have.
Ask yourself:
- What are their professional qualifications?
- Are they appropriately qualified to give the advice they’re sharing?
- Do they have experience working with people like you?
- Are they making evidence-informed recommendations?
- Are they promising unrealistic results?
A confident voice on social media doesn’t automatically make someone an expert.
Find Trusted Sources
Women’s health, nutrition, and strength training are complex subjects. There is a huge amount of information available online, and it can be difficult to know who to trust.
That’s why I’m putting together a blog featuring trusted sources for women’s health, strength training, and nutrition.
These are professionals and organisations I’ve researched because I believe they provide useful, evidence-informed information within their areas of expertise.
If you’d like this information delivered straight to your inbox, sign up to the Move Wilder newsletter at:
Start With Where Your Body Is Today
The next mistake I see is trying to do too much, too soon.
You don’t need to start with the heaviest weights in the gym.
You don’t need a complicated programme.
And you certainly don’t need to copy someone else’s workout just because they look incredibly strong on Instagram.
Instead, build your training around your current ability, mobility, goals, and what your body can safely manage right now.
Your starting point is unique to you.
Build Strength Gradually
Once you’ve established a foundation, you can gradually increase the demands placed on your body.
This might mean progressing:
- Load – gradually increasing the resistance you’re using
- Complexity – introducing more challenging movement patterns
- Volume – adding repetitions or sets
- Control – improving the quality and precision of each movement
- Consistency – gradually building a sustainable training routine
You don’t need to progress everything at once.
Small, manageable increases give your body time to adapt.
Mobility Matters Too
Strength and mobility aren’t separate concepts.
Good strength training requires enough mobility to perform exercises effectively and safely. If a movement requires a range of motion that your body currently can’t comfortably achieve, it’s worth addressing that limitation rather than forcing the exercise.
This is why I encourage clients to consider their mobility alongside their strength goals.
The aim isn’t simply to lift more.
It’s to develop a body that can move well, control movement, and tolerate the demands you want to place on it.
Strength Training Should Support Your Goals
Your training should have a purpose.
Perhaps you want to:
- Become stronger on your bike
- Feel more confident lifting weights
- Support your running
- Improve your balance
- Build strength for everyday life
- Maintain muscle as you get older
- Feel more capable and resilient
Your programme should reflect that goal.
There’s no single perfect strength workout that everyone needs to follow.
The best programme is one that is appropriate for your body, your goals, and your current level of fitness.
You Don’t Have to Figure It Out Alone
Starting something new can be overwhelming, particularly when you’re faced with conflicting advice online.
You don’t need to know everything before you begin.
A qualified professional can help you understand where to start, choose appropriate exercises, and progress your training at a pace that makes sense for you.
If you’d like support getting started with strength training, I offer a free consultation where we can discuss your goals and what you’re currently able to do.
Build a Stronger Body for the Long Term
Strength training is an investment in your future.
The goal isn’t to chase someone else’s workout or follow the latest fitness trend. It’s to gradually build strength, stability, mobility, and confidence so your body can continue to support the life you want to lead.
Start where you are.
Learn from qualified professionals.
Progress gradually.
And remember that consistency will always beat trying to do everything at once.
Favorite
