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Strength Training - Where to start: weight, reps, sets, progression.

Updated: Jun 13, 2023

You are ready to start strength training but don't know where to start. Here a few pointers to get you started.

But, first thing, congrats on making the decision to get started! You will be so happy you did; you will feel more confident, you will move better, you will feel better and you will embrace an overall healthier lifestyle.

General advice - 3 sets of 10 reps is a good base to start per exercise with 30-45 seconds rest between sets.

Choose a weight that allows you to do 10 reps with some difficulty. If it is too difficult go down in weight. Make sure by the 10th lift of the 3rd set is with moderate difficulty. Keep the intensity through all 3 sets.

Here is more specific advice once you have your goals set for strength training.

And importantly form tips which is so important when training!

To gain or maintain overall fitness:

3 sets of 8-12 reps, 30 seconds rest between sets.

Choosing the weight that allows you to complete the 3 sets without struggling to finish.

To improve muscle strength:

2-5 heavier sets of 3-5 reps -

fewer reps with heavier weights.

To increase muscle size (hypertrophy):

Lower rep range with a higher weight or a higher rep range (8-12) with a moderately challenging weight.

When to progress your weight:

If you can do the last lift of all sets with no difficulty it is safe to move up in weight.

Progressive overload is necessary in weight training; if you don’t continually challenge your body you will plateau and not see the results you are looking for.


✔️Focus on isolating the muscle group you are working. Meaning, do not use momentum by swinging the body to lift the weight.

✔️Keep back flat

✔️Shoulders square

✔️Hips level

✔️Abs pulled in & engaged

✔️Head & neck relaxed

*work with a professional or gain knowledge from credible sources

Good luck getting started! Remember there are people like me (certified personal trainers) that can help you with strength training. Proper form is imperative to avoid injuries. And good programming will help you reach your goals!

Need more? Want more? I'm here to help!

Fitness & Nutrition go hand in hand, let's do it together!

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