Strength Training for Beginners

Strength training offers several benefits, including heart health, improved sleep quality and reduced injury risk. Working out a few times a week can help you strengthen your muscles to make daily activities easier, but getting started can be overwhelming. There are countless workouts, and strength training nutrition can be complex.


Starting strength training now is one of the best things you can do for your body. Learn the basics and experiment to figure out what works for you. Start your strength training journey today with this easy guide for beginners.

How Often Should I Work Out?

You should base your workout schedule on your fitness goals, your experience and what your body can handle. Working out regularly can be a key part of maintaining your health, but overexerting yourself can lead to injuries.


It’s also important to give your muscles a break after each workout. If you spend one day working on your chest, shoulders and triceps, you should focus on different muscles the next day. Eventually, you’ll find a rotation that works for your body and your schedule.

Choosing the Right Gym Equipment

You can work out at home with some basic gym equipment. Dumbbells, kettlebells and other weights are a good start, and bodyweight exercises are always an option. You can also use resistance bands to get a better workout at home without investing in free weights.


Not sure what equipment is right for you? Visit a local gym and spend a few days working out there. Once you figure out how you like to work out, you can start setting up your home gym with that equipment.


If you’re really serious about working out, you can build your own indoor or outdoor home gym. TriActive has a wide selection of exercise equipment — including outdoor exercise equipment that’s made to withstand harsh weather. We have everything from our multi-gym that uses resistance to parallel bars for bodyweight workouts.

Warmups & Stretching

Warming up and stretching are the first steps to a good workout. Warmups and stretching loosen you up before your workout and reduce your risk of getting injured. You should spend at least 5–10 minutes warming up before you work out.


There are no specific rules when it comes to warming up. Some people like to jump rope or march in place, while others may enjoy shooting hoops or doing something else to warm up. The main idea here is that you’re preparing your body to work out, which enhances your workout and lowers your injury risk.


Your warmup should also include stretching. Stretching your legs, shoulders, arms, and neck can help you improve flexibility and avoid injuries. You can find helpful YouTube videos to guide you through stretching — and make sure you’re spending a few minutes stretching before each workout.

Upper Body Training

Upper body strength can help you improve your posture, lower your injury risk, and lift heavy objects with ease. Your workout routine should include at least two days of upper body training each week — but you can do as many as 3-6 upper body workouts per week.

Bench press

Bench pressing is one of the best ways to build upper body strength — specifically your chest, shoulders, and arms. You can use our combo press & pull to get a good chest workout in a few times a week.

Chest press

Our combo press & pull can also be used for chest presses, which are a great way to work your deltoids and triceps. If you’re looking for a workout you can do on non-bench days, chest presses are a solid choice.


Push-ups are one of the oldest upper body strength training exercises, and you don’t need any special equipment. You can do push-ups in your bedroom every morning or night. If you want to challenge yourself, you can use our multi-bench to do declined pushups. There are also easier types of push-ups for beginners.


If you have a set of dumbbells at home, make sure you’re doing dumbbell curls regularly. You can choose between bicep curls, hammer curls, concentration curls, and more.


Rows are one of the best upper body workouts, and you can use a machine or do them with minimal equipment. Rowing machines are the simplest way to do rows, but you can also do bodyweight rows with parallel bars or gym rings.

Lower Body Training

When you’re not training your upper body, you can focus on lower body training to balance out your body. It’s important to work your upper and lower body equally to make sure both halves of your body have enough muscle to support the other half.


Squats are one of the simplest and most versatile workouts for building lower body strength. You can do bodyweight squats if you’re just getting started, or you can try dumbbell squats if you want to work out with minimal equipment. You can even do barbell squats if you have the right equipment.


Lunges are a lower body exercise you can do anywhere. Whether you’re in your house, at the park, or at the gym, you can find enough room to do lunges, jumping lunges, side lunges, and more.


If you’ve got a set of plyo boxes or stairs you can work out on, plyometrics are an excellent choice. Alternating step-ups, box squats, and box jump-ups are all excellent plyometric exercises.

Calf raises

This is another exercise you can do pretty much anywhere. Simply stand on an elevated surface with your heels hanging off, then use your calf muscles to raise your heels up in the air and stand on your toes.

Leg press

Leg presses are also a good way to work out, and they’re typically easy for beginners. Our leg press machine allows you to use your body weight to create resistance, simplifying your workout and reducing your injury risk.


Cardio builds endurance and improves cardiovascular health, so it’s an essential part of any workout routine. You can decide what you want to do for cardio — and there are tons of options to choose from.

Running or jogging

The easiest way to get your cardio in is to run or jog. You can find a route to follow or make your own route each time you run. Running is also a great way to elevate your mood and enjoy some peace and quiet.

Cycling or swimming

If you’re not a big runner, cycling and swimming are less intensive alternatives. Cycling and swimming — especially swimming — are easy on your joints, making them a great choice for people who have trouble running.

Cardio equipment

You can choose between a long list of cardio equipment at your local gym or park. TriActive offers several types of cardio equipment, including our air strider and our elliptical cross trainer. You can even warm up with cardio equipment.

Nutrition & Supplements

Physical fitness has a lot to do with nutrition. It’s important to eat a high-protein, low-fat diet to help your body build muscle as you work out. There are several ways to get more protein in your diet, including protein bars and powder mixes.


You may also hear about supplements like pre-workout and peptides. You probably don’t need these supplements if you’re a beginner. If you decide to try a supplement, consult an expert and do your research so you know what you’re putting in your body.

Start Your Strength Training Journey Today

Strength training is a great way to improve your quality of life. Whether you want to improve your endurance, become more coordinated, or lose weight, strength training can help.


TriActive USA has a wide range of strength training equipment for indoor and outdoor gyms. Our outdoor exercise equipment even features a thick powder coating to protect against harsh weather. Contact us or check out our catalog of outdoor fitness equipment to learn more.

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