Not Sure Where to Start with Strength Training? Try This Simple Workout
Walking into the weight room without a plan can feel intimidating. Too many machines, too many opinions, and no clear sense of what actually works. The result? People either do too much too fast or stick to the same routine and stop seeing progress.
If you’re looking for a simple, balanced way to start strength training, this workout is a great foundation. It focuses on major muscle groups, uses straightforward movements, and can be adjusted for different experience levels.
A Simple Full-Body Strength Workout
Perform this workout 2–3 times per week, allowing at least one rest day between sessions.
Warm-Up (5–10 minutes)
Light cardio such as walking, cycling, or rowing, followed by gentle dynamic stretches for the hips, shoulders, and back.
The Workout
1. Squats
Strengthens legs and glutes while building overall stability.
- Start with bodyweight or light dumbbells
- 2–3 sets of 10–12 reps
2. Chest Press or Push-Ups
Builds upper-body strength in the chest, shoulders, and arms.
- Use dumbbells, machines, or modified push-ups
- 2–3 sets of 8–12 reps
3. Seated or Bent-Over Rows
Helps improve posture and strengthens the upper back.
- Focus on controlled movement
- 2–3 sets of 10–12 reps
4. Step-Ups or Lunges
Improves balance and strengthens the lower body.
- Use a bench, step, or open floor space
- 2–3 sets of 8–10 reps per leg
5. Plank Hold
Engages the core and supports overall strength and stability.
- Hold for 20–40 seconds
- Repeat 2–3 times
Common Mistakes We See
- Using too much weight too soon
- Skipping rest days
- Rushing through movements instead of focusing on form
- Doing the same routine for months without progressions
Strength training works best when movements are done correctly and gradually adjusted over time.
How a Personal Trainer Can Help
This workout is a great starting point, but everyone’s body, goals, and schedule are different. A personal trainer can:
- Adjust exercises for injuries or limitations
- Help you progress safely as you get stronger
- Build a plan that fits your time and goals
- Provide accountability to stay consistent
Personal Training sessions at the Y are perfect if you are looking for guidance, confidence, and a plan that evolves with them.
Start where you are. Build consistency. Get support when you need it.