Building strength one move at a time
Building strength is one of the most effective ways to support long-term health, mobility and energy. Whether you’re brand-new to resistance training or looking to refine your routine, this guide offers approachable steps to help you lift safely and confidently. Explore foundational movements, learn how to structure a balanced program and discover tips to stay motivated as you build strength that supports your daily life.
Benefits of strength training
A consistent strength training routine can:
Improve physical function – Everyday activities like carrying groceries, climbing stairs, or lifting children become easier.
Enhance bone health – Strength training helps protect against age-related bone loss. Strength training enhances bone health by stimulating bone growth and increasing bone density, which lowers the risk of osteoporosis and fractures. It also strengthens the muscles that support joints, improving posture, balance, and stability—key factors in preventing falls. Over time, consistent resistance training helps maintain strong, resilient bones as we age.
Support joint health – Strong muscles take pressure off joints, reducing the risk of injury.
Boost metabolism – Building lean muscle increases your body’s ability to burn calories at rest.
Build confidence and mental clarity – Strength training builds confidence and mental clarity by providing a sense of accomplishment as you progress and get stronger. The focus required during lifting improves concentration, while the release of endorphins boosts mood and reduces stress. Over time, these benefits enhance resilience, self-efficacy, and overall mental well-being.
How to start a program
Starting a strength training routine doesn’t have to feel intimidating. A few simple steps can make the process approachable and sustainable:
Start small and steady – Begin with 2 to 3 non-consecutive days per week. Allowing time between sessions gives your muscles a chance to recover and grow.
Focus on form, not weight – Proper technique is far more important than the amount of resistance you use. Mastering your form reduces injury risk and sets the foundation for progress.
Use what you have – You don’t need fancy equipment. Bodyweight exercises like squats, push-ups, lunges, and planks are highly effective. You can also use resistance bands for variety. (insert link to videos)
Build a balanced routine – A well-rounded program should include movements for all major muscle groups: legs, core, back, chest, shoulders, and arms. Think push, pull, hinge, squat, and carry.
Strength training guidelines
According to the American College of Sports Medicine (ACSM), the goal should be to get to at least 2 to 3 days per week of strength training for all major muscle groups. Aim to leave at least 48 hours of rest before working the same muscle group again to allow for recovery.
Sets and repetitions
- Beginners: 1 to 3 sets of 8 to 12 repetitions per exercise
- Intermediate to advanced: 2 to 4 sets of 8 to 12 repetitions for strength, or 15 to 20 reps for muscular endurance
- Rest between sets: 2 to 3 minutes for heavy lifts, 30 to 90 seconds for lighter or endurance-focused sets
Standard strength exercises
Focus on multi-joint, functional movements that train major muscle groups:
Warm up
Lower body
Regular squats
How: Stand with feet shoulder-width apart, sit hips back and down like a chair, then press through heels to stand.
Focus: Quads, glutes, hamstrings.
Goblet squats
How: Hold a dumbbell close to your chest, squat down keeping chest tall, then return to standing.
Focus: Quads, core stability, posture.
Walking lunges
How: Step forward into a lunge, lowering back knee toward the ground, then step through with the back leg into the next lunge.
Focus: Glutes, quads, balance.
Romanian deadlifts
How: Hold dumbbells in front of thighs, hinge at hips with a slight bend in knees, lower weights to mid-shin, then return to standing.
Focus: Hamstrings, glutes, lower back.
Upper body push
Chest press
How: Lie on a bench or floor, press dumbbells from chest up toward the ceiling, then lower under control.
Focus: Chest, shoulders, triceps.
Push-ups
How: Hands under shoulders, body in a straight line, lower chest toward floor, then press back up.
Focus: Chest, shoulders, core stability.
Overhead press
How: Stand tall, press dumbbells from shoulders straight overhead, then lower with control.
Focus: Shoulders, triceps, upper chest.
Upper body pull
One-arm dumbbell row
How: With one knee/hand supported on a bench or chair, row dumbbell toward hip, then lower.
Focus: Lats, upper back, biceps.
Two-arm bent-over row
How: Hinge at hips holding dumbbells, pull weights toward torso, then lower slowly.
Focus: Mid-back, rear delts, lats.
Dumbbell pullover
How: Lie on a bench or floor, hold dumbbell above chest, lower arms overhead, then pull back to start.
Focus: Lats, chest, core stability.
Reverse fly
How: Hinge at hips with slight bend in knees, lift dumbbells out to sides until level with shoulders, then lower.
Focus: Rear delts, rhomboids, posture.
Core
Plank
How: Hold on elbows or hands, keeping your body in a straight line.
Focus: Overall core stability.
Dead bug
How: Lie on your back, lower opposite arm and leg while keeping your low back flat.
Focus: Deep core activation and control.
Russian twist
How: Sit, lean back slightly, rotate side to side (with or without weight).
Focus: Obliques and rotational strength.
Glute bridge / Hip lift:
How: Lie on your back, lift hips by squeezing glutes.
Focus: Core, glutes, and lower back.
Staying motivated with The Whole U
Consistency is key. To keep yourself motivated:
- Set realistic goals like doing one extra rep or adding a few seconds to your plank.
- Celebrate milestones by acknowledging your progress, no matter how small.
- Find community—whether it’s a friend, colleague or group class, moving together makes the process fun and supportive.
- Join The Whole U Teams channel
- Join The Whole U weight training class