A Beginner’s Guide to Strength Training

Strength training can seem daunting, but it's a powerful way to enhance your fitness journey. Whether you're lifting weights for the first time or looking to refine your routine, understanding the basics is crucial. In this guide, I'll explore the essentials of strength training, drawing insights from my "Wise and Well" class.

Warm-Up Essentials

Before diving into your workout, a proper warm-up is key. I suggest starting with five quick movements that mimic the exercises you'll perform. For a more dynamic approach, consider movement-based warm-ups with light weights to prepare your body.

Structuring Your Routine

For beginners, I recommend training two to three days a week. This schedule is manageable and allows for a variety of exercises. The "3 by 52" rule—three days a week for 52 weeks—ensures consistency. You can opt for an upper body, lower body, and core day, or focus on movement patterns like push, pull, squat, and hinge.

Choosing Your Sets and Reps

The "5 by 5" method—five sets of five reps—is a great starting point for building strength. If strength is your main focus, this where I'd start. Usually for this type of program, I'm focusing on 4-6 exercises per session.

Alternatively, three sets of 10 reps or four sets of 10 reps can help you focus on muscle mass and improving body composition. This is a more traditional bodybuilding style of workout, and is probably a bit more familiar to most. For this, set up, I'm probably going to choose 5-6 exercises to focus on each session.

For those wary of heavy weights, and willing to try something a bit different a single set of 20 reps is a viable option. For this, I'd start with 6-7 exercises per session and work your way up to 9-12 exercises per session, because you'll move through them pretty quickly once you're familiar with how to set them up.

Rest and Progression

Rest periods should be adapted to your schedule, but aim to keep them under three minutes. You can maximize your "freshness" for each exercise if you're doing full-body training days while alternating between Upper body, lower body, and accessory lifts.

Start with weights you know you can handle and gradually increase as you gain confidence and things become easier. The goal is to challenge your body consistently without overexerting it to the point of not being able to recover fully within 2-3 days.

Balancing Strengths and Weaknesses

Incorporate exercises that address both your strengths and weaknesses. This balanced approach prevents imbalances and promotes overall growth. As strengths increase, weaknesses will become more glaring if not addressed. If weaknesses are all you spend your time addressing, you may find yourself frustrated with consistent aches and pains. A balanced approach is your friend here.

Cool Down and Resources

A cool down can include accessory work, mobility drills, or light cardio. This is where you'll want to spend some time finding what works for you. For exercise ideas, check out my YouTube channel, "Fitness for Life with Jackson Lohr," where you'll find a comprehensive exercise library (see below for the link).

Conclusion

Strength training is a journey, and starting with the right foundation is crucial. By following these guidelines, you'll be well on your way to building a strong, balanced routine. Remember, consistency and progression are key. Happy lifting!