Strength training is simply moving against resistance: your body weight, dumbbells, kettlebells or a barbell. You do not need to be fit or strong to start. You need a few basic movements, a sensible weight and a coach or guide who can check your form.
Learn the basic movements first
- Squat: sitting back and standing up, for example to a box or bench.
- Hinge: bending at the hips with a flat back, as in a deadlift.
- Push: push-ups (on a wall or bench to start) or a dumbbell press.
- Pull: rows with a dumbbell or a resistance band.
- Carry: walking while holding a weight in each hand.
Start light and keep it simple
Pick a weight you can lift 10 to 12 times with good form and a little left in reserve. Two or three short sessions a week, with a rest day in between, is plenty at the start. When the last few repetitions feel easy, add a little weight or one more set.
Look after yourself
- Warm up for five to ten minutes before you lift.
- Stop if something hurts in a sharp or unusual way, and ask a coach.
- If you are new to exercise, pregnant or have a health condition, check with your doctor before you start.
Not sure where to begin? Book a free trial of a beginner strength class and a coach will walk you through each movement.