Simple Advice for Beginner Strength Training
I’m often asked by new lifters what I’ve learned over my years of training and coaching. Below are my most common responses. This advice is designed for general health and fitness, so I’ll address topics more specific for beginner powerlifters in a later post.
Have Fun. Research has clearly shown that the best workout is one you’ll stick to, and a very good way to comply is if you enjoy it. While mastering the major barbell compound lifts is the most efficient and optimal way to gain strength, some people simply prefer other modes like machines or bodyweight exercises. Just do your best to at least follow current medical guidelines, which call for 2 days per week of muscle strengthening.
Find the Middle Ground. On the one hand, developing muscular strength requires lots of training below your maximum capabilities. Learn to hold back a little and avoid going to failure, even if it feels better in the moment. To build on point 1, you’re also more likely to have fun if you’re working hard enough to see results without feeling chronically fatigued and sore. On the other hand, lifting depends upon the stimulus-recovery-adaptation model, so if you’re not providing enough stress, your body will fail to compensate. Passively working through 20 repetitions is insufficient, and the lack of results will also likely to lead to quitting.
Experiment. While there are some well-established principles in strength training and the research is generally improving, individual variation matters a lot. Start with a template if you’re brand new but try different methods and monitor results - an exercise may work really well for you that doesn’t for someone else, or perhaps you need to lift a little more often than the average recommendation to progress. The only way to know is to try and carefully track.
Set Clear Goals. You can manipulate different variables in lots of different ways for different outcomes. A marathon runner, bodybuilder, and general gym-goer can all use strength training to suit their needs. In fact, they could all use the same barbell lifts but adjust ranges of motion, intensity, volume, and frequency for divergent needs. Have a good idea of what you’re trying to do, and be clear about the expectations. For example, if you want a bodybuilding physique, know that you’ll need to make a lot of sacrifices to your diet and even social life. Conversely, if you enjoy a machine circuit for weight management, ensure that your program is demanding but not so much it leaves you ravenous.
Know Thyself: Similar to above, except do the work to figure out first what will make the experience enjoyable and align with your values. If you’re seeking to create a healthier relationship with food, avoid programs that will require intense dedication to counting calories and macros, and stay away from social media influencers. If you’re highly data-driven, follow a program or hire a coach that use clear metrics to gauge success, and have access to software that easily analyzes training history.
