How to Start a Strength Building Routine

Start a Strength Building Routine

Life is infinitely easier when you are strong. Whether it's carrying children, pushing stuck cars out of snow embankments or carrying copious amounts of groceries, being strong enables you to carry out a variety of life tasks easily and without much effort.

girl using rowing machine at the gym

Enthusiasts of all fitness levels and backgrounds are commencing personal muscle building and strength building endeavors. As one of the top ways to burn fat and build muscle, strength building is a primary, go-to fitness activity of many beginning to foray into the world of exercise.

Strength building aficionados cite a multitude of reasons justifying their love of lifting with benefits including, but not limited to:

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    ​Optimizing physical appearance with better-fitting clothes and a more sleek and streamlined body shape
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    ​Strength training provides a marked increase in post-workout oxygen levels which help to repair, reinvigorate, and replenish the body while also boosting metabolism for over 24 hours
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    ​Rapidly increases your RMR (Resting Metabolic Rate) to burn an additional 30 to 50 calories per every pound of muscle you accumulate
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    ​Can significantly improve the quality of life for people suffering from Osteoporosis, Parkinson's Disease, Down Syndrome, Fibromyalgia, Arthritis or those who have experienced strokes
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    Promoted feelings of well-being and capability along with increased confidence
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    ​​​​​Increases levels of bone density
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    Contributes to heart health
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    Reduces high blood pressure
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    ​​Improves the flow of blood throughout the body
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    Improves bad cholesterol levels
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    Contributes to improved balance, agility, and coordination
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    Prevents a range of degenerative conditions as well as a host of diseases
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    Makes you stronger and more capable of taking on life’s many tasks
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    Increases happiness

​With our user-friendly, easy-to-read strength building guide, we show you how to effortlessly begin getting started at the gym or within your home with easy to perform strength building exercises that are perfect for beginners with a cursory understanding of strength building, form, and breathing. 

Strength Building for Beginners


Basic strength and muscle mass building exercises for beginners will be very familiar to most people, as they are traditional exercise moves that have withstood the test of time and have endured through years of gimmicks, fancy machines, a good workout routine, a lot of reps and more.

For people endeavoring to build strength and increase lean muscle mass, squats, shoulder presses, bench presses, and traditional deadlifts are among the most basic and most essential exercises to perform. With the addition of basic calisthenic-style exercises such as sit-ups, pull-ups, and squats, these four strength building exercises provide an opportunity to work all of the major muscle groups for optimal all-over fitness.

A User-Friendly Guide to Strength Building

The “Essential Four” Classic Strength Training Exercises to Build Strength

guy doing barbell squats

Squats

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    ​Begin your squat exercise session to build muscles by pushing your hips back as far as possible
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    ​​Ensure that you keep your lower back area gently arched and that you feel a slight hamstring stretch that is not painful
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    ​With bent hips, bend your knees and squat low
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    ​Slowly return to your original position
bodybuilder doing barbell overhead press

​Shoulder presses:

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    ​Plant your feet flat on the ground and ensure they are about as far apart as your hips​​​​
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    ​Bend your arms at the elbows and “flare” your lats out when the bar or weights approach shoulder level
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    ​Flaring your lats​​​​ out will enable you to successfully work with increased amounts of weight
man doing barbell Bench Press

Bench presses:

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    ​Start with your head up and off the bench
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    ​Ensuring that you are keeping your feet steady, reach for the bar and pull your body up and forward off the bench
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    ​Ensure that when your posterior returns to its position down on the bench that your lower back is gently arched
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    ​Compress your shoulder blades together with a short range of motion for stronger pressing actions
girl doing deadlift

​​​​Deadlifts:

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    ​Use a similar stance as you would to perform a jumping movement
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    ​Ensure that your legs are narrowly situated while you bend down from the waist to grab the weight
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    ​Ensure that your back is straight, hips are down, and your shoulders are situated directly above your knees

​​​Useful training tips:

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    Stay hydrated; drink 8 to 10 glasses of water per day
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    Consume preworkout and postworkout fitness beverages
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    Eat plenty of high-quality lean protein
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    Eat unrefined carbohydrates to refuel, promote energy, and encourage post-workout healing
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    ​​Perform cardio exercise after weight training and not beforehand or at separate times of the day
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    Engage in periodization by using trackers, charts, or software to ensure you are making progress in your fitness and health goals by recording and updating your daily food intake and workout sessions
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    Use progress pictures to effectively gauge your improvement and help build muscles

​​​Common Mistakes to Avoid

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    Don't make the mistake of usin​​​​g too much weight
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    Always use lighter weights and start low with a focus on posture, form, and strength building
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    Bad form can be perilous for your health
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    Improper form can also be an indication that you are using weights that are too heavy and causing a swing or uncontrolled momentum that not only increases the likelihood of injury but simultaneously reduces the efficacy of the exercise
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    Using weights that are too light means that you may need to step it up a bit—if you are able to effortlessly do 30 or more repetitions with any weight, then it is a good idea to increase the weight by at least 5%
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    Don’t move through reps too fast or speed through your workouts. Concentrate on form, posture, breathing, and performing deliberate and concise movements

​​​​​​As a foundational factor in fitness, strength is paramount in value. Powerful levels of strength enable people to go longer, harder, and faster with exceedingly high levels of endurance.

Achieving gains in strength is not a difficult concept. Through the inclusion of four very basic and traditional exercises (deadlifts, bench presses, shoulder presses, and squats), health and fitness enthusiasts can effectively work out all of their major muscle groups for a comprehensive exercise session with myriad physical benefits.

With practice and dedication, the level of intensity can be kicked up many notches, with heavier weights being used, and a wide range of exercise-specific variations that can be enjoyed.

To get started on building your strength levels today, follow our beginner’s strength building guide to get the immediate results you crave!

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