There is a new golden rule for strength training, according to the American College of Sports Medicine (ACSM). In March, the organisation updated its stance on strength training for the first time in 17 years, concluding that consistency, not complexity, delivers the best results. The ACSM examined data from 136 systematic reviews involving more than 30,000 people and determined that what matters most is challenging your muscles at least twice per week, regardless of equipment or location.
How to Start Strength Training
Strength training is a skill that requires proper technique. For beginners, finding quality online resources or hiring a qualified coach for the first month or two is recommended. Leading human performance scientist Dr Andy Galpin advises ignoring exercise plans initially and focusing on learning proper technique for foundational exercises such as squats, lunges, deadlifts, rows, and presses. These movements provide everything needed to build a fit, functional body.
Choose Exercises That Fit Your Body
Select exercises that take you through the largest safe range of motion. If a barbell squat is uncomfortable, try easier variations like goblet squats, box squats, or leg presses. The key is to find exercises that work the same muscles without causing pain. Progress gradually by lowering the box height or increasing range of motion over time.
Five Key Principles of Strength Training
Apply these five principles to your workouts for effective results:
- Frequency: Two full-body workouts per week are sufficient for most people to see improvements. Experienced exercisers may progress to three or four sessions.
- Volume: Include the five basic movement patterns—push, pull, hinge, squat, and loaded carry—in each workout. Perform two or three challenging sets per exercise.
- Intensity: Each set should feel at least moderately challenging, with an involuntary slowing of the lift speed even with full effort.
- Progression: Gradually increase weight, sets, reps, exercise difficulty, or range of motion to continue seeing results. When an exercise feels like a six out of ten effort or below, increase one variable.
- Fuel and Recovery: Aim for at least seven hours of quality sleep per night. Eat 1.2g of protein per kilogram of bodyweight, with athletes needing up to 1.8g/kg.
Bodyweight Workouts
Bodyweight exercises are the most accessible form of strength training. An example workout from coach Darren Ellis involves completing 1-2-3-4-5-6-7-8-9-10 repetitions of bodyweight squats (or sit-to-stands) and press-ups (or kneeling/wall press-ups). Start with one squat and one press-up, then add one repetition each round until reaching ten.
Resistance Band Workouts
Resistance bands offer a versatile way to add challenge at home. A sample two-days-per-week plan uses one band for exercises like bent-over rows, with 12-15 reps per set for beginners. As confidence grows, increase load and reduce repetitions.
Dumbbell Workouts
Certified strength coach Danny Matranga recommends a dumbbell workout with four compound exercises: a push, a pull, a squat for the front of the legs, and a deadlift for the back. This routine trains every major muscle group efficiently.
Kettlebell Workouts
Kettlebells are ideal for dynamic exercises that develop power. Strength coach Dan John suggests “The Humane Burpee,” a circuit combining kettlebell swings, press-ups, and goblet squats. This workout improves strength, mobility, and cardiovascular fitness in just ten minutes.
What Next?
If you have mastered home workouts, consider joining a gym for access to a wider range of equipment. Start with machine-based exercises to build confidence, then progress to free weights as your strength and stability improve.
