Strength training is a fantastic way to enhance your physical fitness, improve your metabolism, and better your overall health. That said, starting a strength training routine can be daunting. Read on to learn the Nielsen Fitness essential steps to kickstart any strength training journey.

UNDERSTAND THE BENEFITS of strength training

Before diving into a new workout routine, it’s important to understand why strength training is valuable. Consistent strength training offers a variety of benefits that enhance your physical and mental well-being: it increases muscle mass and strength, improves performance in daily activities and sports, boosts metabolic rate, and aids in weight management.

“According to research, building muscle increases your metabolic rate. Muscles are more metabolically active than fat mass, allowing you to burn more calories at rest. Second, research shows that your metabolic rate is increased after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout” (Healthline, 2024).

Regular strength training also contributes to better bone density, reducing your risk of osteoporosis, and enhances joint stability, which can alleviate pain and prevent injuries. On top of this, it improves posture and balance, which are crucial as you age. On a psychological level, strength training releases endorphins, which can reduce stress and anxiety while boosting confidence and your overall mood. All in all, a consistent strength training routine can help lay the foundation for a healthier, happier lifestyle.

SET SMART GOALS

Setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—is key for maximizing success. These goals provide a clear framework to help you focus on what you want to achieve, making it easier to track your progress and stay motivated. In-home and virtual personal trainers play an important role in this process by helping clients articulate their goals and ensuring they’re realistic and tailored to individual needs. We provide expert guidance on creating actionable plans, monitor progress, and offer encouragement, making it easier for clients to stay accountable and committed.

CHOOSE YOUR GEAR

Investing in some good workout gear can significantly enhance your fitness experience and overall performance. Clothing designed for exercise often features moisture-wicking, flexible fabrics that keep you dry and comfortable, allowing for better focus and range of motion during workouts. When you’re comfortable and equipped with the right gear, you’re more likely to push yourself, leading to better results. That said, there’s no need to break the bank! An in-home or virtual personal trainer can offer guidance on affordable exercise clothing options.

CHOOSE YOUR EQUIPMENT

Strength training doesn’t always require equipment; bodyweight exercises like push-ups, squats, and planks can be incredibly effective. However, incorporating equipment over time can enhance your workouts by providing added resistance and variety, making it easier to progress. For those looking to elevate their strength training routine, in-home training options like dumbbells, kettlebells, resistance bands, and medicine balls offer versatility and advancement.

LEARN THE BASICS

Learning the basics of good form and healthy biomechanics is the most important step in starting strength training. “Sports biomechanics is the science of understanding why the human body moves the way it does, including when things aren’t flowing optimally or correctly” (Very Well Fit, 2024). Proper form and mechanics minimize your risk of injury and ensure that each exercise targets the intended muscle groups, promoting efficiency, functional movement, and better results.

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) play a vital role in this process by providing expert guidance and personalized feedback. We can assess your current movement patterns, identify areas for improvement, and teach the correct techniques. With the support of Nielsen Fitness, beginners can gain confidence in their abilities, make informed adjustments, and build a strong foundation for progressive strength training.

CREATE A ROUTINE

Creating a balanced exercise routine that targets all major muscle groups while incorporating flexibility and mobility is ideal. A well-rounded routine helps to promote muscular symmetry while improving functional movement. In-home and virtual personal trainers possess the knowledge and expertise to design customized programs that address your fitness level as well as any specific needs or limitations.

START SLOW

If you’re new to strength training, start with bodyweight exercises, lighter weights, and fewer repetitions. As you become stronger, gradually increase the weights and the number of reps/sets. A good rule of thumb is to increase weights by 5-10% once you can comfortably complete your sets. If you’re unsure of whether or not you’re ready to increase intensity, the Nielsen Fitness team can assess your progress.

FUEL YOUR BODY

Pairing strength training with proper nutrition will enhance your results. Focus on protein for essential muscle repair and growth. Aim for lean sources like chicken, fish, beans, and legumes. Carbohydrates like whole grains, fruits, and vegetables fuel your workouts, and staying well-hydrated supports performance and recovery.

LISTEN TO YOUR BODY

Pay attention to how your body feels during and after workouts. It’s normal to experience some soreness, but sharp pain is a warning sign. If you experience pain, stop the exercise and reassess your form, or consult a professional. If you’re already working with an in-home or virtual personal trainer, don’t be afraid to communicate how you’re feeling.

BE PATIENT

Learning strength training takes time. Results won’t happen overnight, but with consistency and dedication, you’ll start to see improvements in strength and physique. Track your progress and celebrate small milestones along the way.

KEEP IT FUN

Finally, find ways to enjoy your strength training journey. Change up your workout structure or ask your in-home or virtual personal trainer to shake things up. Working out with a friend can also keep you motivated and accountable, which is why Nielsen Fitness offers the option of semi-private workouts with a friend or loved one. “Health is boosted with practically any exercise, even if you’ve plateaued. But revamping your routine could “perturb the body, stopping it from getting overly comfortable,” spurring cellular changes for greater health, says Shane Shapiro, a professor of orthopedics at Mayo Clinic in Florida and fellow of the American Medical Society for Sports Medicine (Time, 2024).

CLOSE

Starting a strength training routine can be one of the best decisions for your health and wellbeing. By setting clear goals, choosing the right equipment, and committing to consistency, you’ll be well on your way to a stronger, healthier you. Every journey begins with a single step, so don’t be afraid to take it! If you need more support, Nielsen Fitness is here to help. First workouts are zero pressure, always free and can be booked here.