Strength Training 101 for Complete Beginners

Why Strength Training Changes Everything

Muscle is metabolically active tissue. More muscle means a higher resting metabolic rate — you burn more calories just existing. It also improves bone density, posture, insulin sensitivity and mental health.

Starting Bodyweight Exercises

• Squat — Works quads, hamstrings, glutes
• Push-up — Chest, shoulders, triceps
• Hip hinge — Hamstrings, glutes, lower back
• Row — Upper back, biceps (use a table edge to start)
• Plank — Core stabiliser

Progressive Overload

This is the fundamental principle: gradually make your workouts harder over time. Add reps, sets, or resistance weekly to continue making gains.

Recovery Matters

Muscles grow during rest, not during the workout itself. Allow 48 hours between training the same muscle group.