Building Muscle for Beginners
When I first meet new clients, one of the most common things they tell me is: “I want to get stronger, but I don’t know where to start.” Or “I’m not sure if I should focus on losing weight or building muscle.”
Maybe you’ve felt the same way — scrolling through endless fitness videos, walking past the weight room, or wondering if strength training is only for athletes and bodybuilders. It’s easy to feel like everyone else already knows what they’re doing.
I get it. That’s why I love helping beginners start strength training in a way that feels simple, safe, and actually enjoyable.
Why Strength Training is for Everyone
Strength training isn’t just about lifting heavy weights or chasing PRs (though those things are fun too). It’s about building a stronger, healthier version of yourself.
Here’s why I believe everyone should include it in their routine:
Confidence: As your strength grows, so does your confidence and body image.
Metabolism boost: Muscle burns more calories than fat, even at rest. It also helps to balance hormones.
Injury prevention: Strong muscles protect your joints, spine, and posture. Strength training increases bone density especially as we age or approach peri-menopause and menopause.
Longevity: It keeps you active and capable for everyday life.
Strength training is less about how you look in the gym, and more about what it allows you to do outside the gym — whether that’s keeping up with kids and grandkids, carrying groceries, competing in CrossFit, or running your first Hyrox race.
Starting Simple
When we first start working together, I won’t throw you into complicated workouts or ask you to memorize dozens of exercises. We start simple, with just three foundational movement patterns:
Squat — A natural movement you use every day (like sitting and standing). We start with bodyweight squats, then add dumbbells, kettlebells, or a barbell when ready.
Hinge — This protects your back and builds glutes and hamstrings. Think of it as learning how to “pick something up” correctly. A hip hinge/thrust or partial deadlift is where we begin.
Push & Pull — To balance upper body strength. Push-ups or dumbbell presses train the push, while rows build pulling strength for your back and shoulders.
After a few weeks of practicing the basics, you will be surprised at how quickly you’ll start to feel stronger and more confident.
That’s the power of starting simple.
What does it look like?
If you’re brand new to strength training, here’s how to keep things manageable:
Begin with 2–3 workouts per week.
Keep them short — 30 to 40 minutes is plenty at first.
Focus on form over weight. The goal is to move well, not lift the heaviest thing in the room.
Add challenge gradually. This is called progressive overload — a little more weight, more reps, or slower tempo each week.
Advice for Beginners and Pro’s Alike
Don’t compare your day 1 to someone else’s year 5. Everyone starts somewhere.
Celebrate small wins. Did you squat deeper? Add 5 pounds? Finish your third workout this week? Those matter.
Ask for help. A good coach can save you months of frustration, keep you safe, and give you the confidence to keep going.
Strength training doesn’t have to feel overwhelming. Whether you’re a beginner just starting your fitness journey, a busy parent looking to carve out time for yourself, or an athlete preparing for your next competition in CrossFit, Hyrox, running, or powerlifting, the basics are the same: start simple, stay consistent, and build from there.
And the truth? You don’t have to figure it all out on your own.
👉 If you’re ready for a plan that’s customized to your goals and lifestyle, check out my Coaching Page or book a free call today.
