Your Beginner’s Guide to Strength Training Basics
One of the questions I’m asked most often about strength training (and fitness in general) is “Where do I start!?”. If you’ve ever felt unsure or intimidated, you’re not alone – and I promise it doesn’t have to feel that way. Strength training is one of the most powerful and rewarding things you can do for your body, especially in midlife. It doesn’t need to be complicated, and you don’t need a gym or fancy equipment to get started. You CAN build real strength right at home. If your goal is to feel stronger, more confident, and more capable in your everyday life, you’ve come to the right place!
What Is Strength Training?
Strength training, also known as resistance training, is a form of exercise that challenges your muscles by working against resistance to build strength and resilience over time. That “resistance” can come from many different places, including your own bodyweight, dumbbells or kettlebells and resistance bands. Especially in midlife, this kind of training becomes incredibly important.
As we age, we naturally begin to lose muscle mass, bone density, and strength. The good news is that strength training can help slow, stop, and even reverse many of these changes. Each time you challenge your muscles in a safe and intentional way, you’re sending your body a powerful signal to adapt. Over time, your muscles become stronger and more resilient, supporting your bones and joints, improving balance, and making everyday movements – like carrying groceries, getting up off the floor, or simply moving with confidence – feel easier. Strength training in midlife isn’t about extremes or pushing harder. It’s about training smarter, moving with intention, and building strength that truly supports your life now and in the years ahead.
Benefits of Strength Training In Midlife
Small, consistent efforts make a huge difference! When you make strength training a regular part of your routine, the benefits go way beyond just building muscle. Your bones stay healthier, your posture and joints feel more stable. You’ll also boost your metabolism and sharpen your focus. Lifting, carrying, bending, and moving will all start to feel a whole lot easier!
Here’s what you can expect:
- Stronger and toned muscles, healthier bones
- Improved posture and joint stability
- Improved metabolism
- Mental resilience, confidence and independence
- Easier everyday movement
Commonly Asked Questions About Strength Training
- Will I bulk up?
- No! With a structured program, alongside a balance diet, you can become stronger and fitter building lean muscle
- How much weight should I use as a beginner
- Start with bodyweight or 2kg dumbbells and build up from there – if your form slips, the weight is too heavy!
- As a general rule, I would aim for 10-12 reps per exercise with the last two reps doable but challenging
- How often should I strength train
- 3-4 times per week, targeting each muscle group
- Rest and recovery days are equally as important!
- What equipment do I need
- A mat, bodyweight or a pair of 2kg dumbbells, a resistance band
My Top Strength Exercises
When you’re just getting started with strength training, I recommend focusing on a few key compound movements (where you use more than one muscle group at a time). These exercises form the building blocks of a strong, balanced body and set you up for long-term gains. We are focusing on functional movements here, mimicking those that you do in everyday life. Taking the time to learn and master them will help you move with confidence, reduce injury risk, and continue progressing safely as you get stronger.
Examples would be:
- Squats
- Lunges
- Press ups
- Planks
- Overhead press
- Deadlift
Start 10 reps of each and 2 sets. You can begin with bodyweight and then build up to using weights.
Final Thoughts
The most important step is simply to start, even with small, manageable goals! Over time, those efforts add up to real, lasting strength that will support your body and confidence.
Remember, strength training in midlife isn’t about pushing yourself to extremes or comparing yourself to anyone else. It’s about moving with intention, challenging your muscles safely, and celebrating every bit of progress along the way. Start small, build up your weight gradually and the results will come.
As always, any questions please do get in touch.
Caroline x
