The weight room at the gym can be an intimidating place. The equipment looks like it could crush you if you use it wrong. People grunt as they haul heavy things up and down. And why don’t these machines come with instruction manuals, anyway?

Figuring out how to start strength training as a beginner can be tough, but it’s worth the effort. Modern exercise science shows that strength training offers a host of benefits, like stronger bones, decreased inflammation, lower risk of cancer and cardiovascular disease, plus better sleep, mental health, and cognitive function. And, of course, stronger muscles. “We start to lose muscle tissue as early as our 30s if we don’t [work to] maintain it,” says exercise physiologist Alyssa Olenick. That’s why current federal guidelines recommend that adults work all of their major muscle groups with strengthening activities two days a week, in addition to doing cardio.

Fortunately, getting started is simpler than you might think. “You definitely do not need a personal trainer to start strength training,” says Kristie Larson, a New York–based personal trainer who specializes in working with beginners. Many of the basic moves you probably learned in grade-school gym class can be the foundation of an effective routine. 

The best exercises to start with

So, what exactly counts as strength training? “Any sort of exercise modality that is putting your tissues under load with the intention of increasing strength or muscle tissue over time,” Olenick says. That can include bodyweight-only exercises like planks, or working with resistance bands, dumbbells, kettlebells, barbells, or resistance machines.

A smart place to start is with exercises that simulate the activities you do in everyday life. “Things like squatting to a bench, which mimics sitting in a chair, or a lunge where we’re getting up from the ground using one leg,” Larson says. “It’s easy to feel how that is going to benefit your life.” 

To hit all the major muscle groups, you’ll want to check off each of the four foundational movement patterns: pushing (like with push-ups or bench presses), pulling (like with rows or biceps curls), squatting (like with lunges, leg presses, or squats), and hinging (like with deadlifts, where you lift a weight from the floor to hip level). “[Make] sure you have one of those on each day so you’re getting a little bit of everything,” Olenick says.

Read More: Why Walking Isn’t Enough When It Comes to Exercise

Also add in some targeted core work. Larson likes to give beginners moves like planks, bear holds (planks with bent knees hovering just off the ground), weighted marches (marching in place while holding weights), and heavy carries (where you just pick up a heavy weight and walk with it).

Feel free to skip the barbells if they feel too intimidating. Instead, you can start with dumbbells, resistance bands, or just your body weight. “Just get comfortable being in the gym, doing these new movement patterns,” Olenick says.

If you’re not sure how to put together a well-rounded program, you can find structured beginner workout plans online. (Larson, for instance, offers free simple guides to get started.) Just avoid any plans that offer unrealistic promises. “It should be scalable and modifiable—something where you can actually make it personalized to yourself,” Larson says. Each exercise should come with a suggested range of reps (the number of repetitions to do before taking a break), sets (how many rounds of those reps), and information about how long to rest between sets. 

Don’t be surprised if you start to feel stronger pretty quickly. “The first six to eight weeks of resistance training, you’re getting a lot of neuromuscular adaptations,” Olenick says. “Your nervous system is getting better at recruiting and contracting your muscle fibers. They call them newbie gains.”

How to pick the right weight

Newcomers sometimes get stumped by which weights to choose off the rack. “For a beginner, you want to feel like you can do between 10 to 15 repetitions without a break,” Larson says. “If you get to the end of your 10 reps and you feel like you could do 10 more, the weight’s too light. If you’re fighting to do that last rep or two and you’re a true beginner, that weight is a bit too heavy.” (Although you might see videos about “training to failure” on social media—meaning lifting weights until you hit your absolute limit—Larson says that’s an advanced method beginners shouldn’t worry about.)

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Olenick likes to choose weights based on your rate of perceived exertion: On a scale of one to 10, where one feels super easy and 10 feels like the heaviest you can lift, she suggests aiming for about a six or seven. Over time, as you get stronger and more comfortable with the motions, you can start to reach for heavier weights. 

How much strength training to do

Although the two-day-a-week federal guidelines don’t specify how long you should spend on your strength workouts, Larson recommends putting in 30 to 60 minutes per session. For each move, she says a good range to shoot for is two to three sets of 10 to 20 reps. “I would say 10 to 15 for weighted, externally-loaded exercises, and 15 to 20 if we’re talking about bodyweight [exercises],” she says. Then, between each set, take enough of a rest to let your muscles recover so you can give another quality effort.

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No matter how excited you are to begin, remember to keep your workouts doable. “Start with less than you think, then build from there,” Olenick says. “Make it maintainable for life.” 

How to start strength training without getting injured

In nearly every strength-training exercise you do, you’ll want to focus on maintaining a neutral spine—a tall, open-chested posture with your rib cage stacked over the pelvis. But Olenick points out that form exists on a spectrum, rather than simply being good or bad. “Most things you do in the beginning will not be with perfect form,” she says, adding that that’s okay. “You’re not automatically going to get injured just because you’re doing it imperfectly.” 

The truth is, most beginners aren’t actually the novices they might think they are. “A lot of people have fear around strength training. But we lift heavy things in our everyday lives all the time: We’re carrying heavy grocery bags. We’re bringing in the dog food. We’re opening heavy doors against the wind,” Larson says. “Most people underestimate what they can lift.” 

No matter how you start or what your technique looks like, you’ll still be building muscle. As long as you keep things manageable, “you can’t mess it up in the beginning,” Olenick says. “Everything you do is beneficial.” 

Going on a fitness journey can be very tough, especially if you don’t have a lot of motivation, which is why having home fitness equipment is important, especially if you don’t want to drag yourself to a gym regularly. While that sort of equipment tends to be expensive, there are luckily quite a few home gym deals that you can take advantage of, whether it’s things like dumbells or water bottles, which is why we’ve gone out and found our favorite deals and listed them below. You can also check out some other great brand-specific deals, such as these NordicTrack deals and Bowflex deals.

Adjustable Dumbbell 55-pound 5-In-1 Single — $156, was $190

One of the worst things about dumbbell training is having too many dumbbells. They can take over your whole gym. This deal (on a SINGLE dumbbell, so buy two!) can take the place of five dumbbells in your complete gym kit. Instead of one 55-pound dumbbell, you’re getting an 11-pound dumbbell, a 22-pound dumbbell, and so on up until the 55 pounder. This is advantageous if you’re just starting out with working out and don’t know what weight you need to start with or if you want to do different exercises with different weights. Finally, note that the design of the adjustable dumbbell is quite safe as you can only adjust the weights (via a simple handle turning mechanism) while they are laid carefully on tray. Once they’re off, the weight is “locked in” so to speak until you return them to the try. No lost toenails here!

Echelon Stride — $350, was $400

Not all treadmills have to be super expensive, and the Echelon Stride is a good budget-oriented option that still has a lot of features. It has a long but thin 16 x 47-inch belt for you to run on which is also well-suited for smaller spaces. You get a max speed of ten miles per hour, which is pretty solid if you’re just starting out, and the 15 pre-programmed modes should be more than enough, although you can set three custom workouts if you want.

ProForm Carbon EL — $700, was $800

The ProForm Carbon EL is an elliptical with a 15-pound flywheel that delivers a natural striding experience. To train the way you want, it includes 18 resistance levels, which can be controlled by you or your trainer in an iFIT class, of which you’ll have 30 days of free access to with the purchase of this elliptical. The ProForm Carbon EL has a water bottle holder for your hydration needs and dual 2-inch speakers for your entertainment.

NordicTrack Commercial VU29 Exercise Bike — $899, was $1,299

The NordicTrack Commercial VU29 is a quiet workout bike for low impact cardio. It is also a rather quiet machine, which is specially designed to keep your workout quiet. Alongside a free 30-day subscription to iFIT, where a trainer can automatically adjust your 24 digital resistance levels, you can also bike in a simulated area of your choosing using Google Maps. The result is a realistic workout simulation without ever having to leave the room. Its quiet nature is perfect for those looking after a baby or who are always on call from the work from home office. The NordicTrack Commercial VU29 carries cyclers up to 325 pounds.

NordicTrack RW900 Smart Rower — $884, was $1,599

The NordicTrack RW900 Smart Rower provides an indoor rowing environment so you can get the healthful movement of rowing no matter the weather (of if you even have a lake nearby). It has 26 levels of resistance, so you can practice the basic body movements or get a serious resistance workout. At the foot of the NordicTrack RW900 is a 22-inch HD screen which guides you through your iFIT training class. This model comes with 30 days of iFIT for free, where trainers can take over automatically, setting resistance levels and guiding your through a workout.

Matrix ICR50 Indoor Cycle — $999, was $1,199

If you want a more traditional cycling experience, you can check the Matrix ICR50, with a magnetic resistance wheel which will give you the feel of a regular bike. You can pick between 11 resistance levels, which is great if you’re just starting to move to the next stage of your training. That said, it’s worth noting that it doesn’t have a screen or heart rate sensor, so if you want either of those two, you’re missing out.

Schwinn 470 Elliptical Machine — $1,099, was $1,299

The Schwinn 470 Elliptical provides a unique elliptical workout experience. It has a 20-inch stride that uses foot motion technology to more properly simulate a natural running motion than most other ellipticals. It is able to be adjusted to 25 different resistance levels and be put on an incline of up to 10-degrees. You can challenge yourself with these settings via the 200+ virtual courses included in the “Explore the World” subscription you can add on to the machine or one of the 29 workout programs included with the machine.

NordicTrack Fusion CST — $1,200, was $2,000

The NordicTrack Fusion CST provides a lot of options for how to work out in a single device. That’s due to its six cables, placed in pair at high, shoulder-height, and low positions. The low cables can be attached to your ankles to work out your legs and build muscles strength. With a device so complex, you’ll be happy to get 30 days of iFIT training for free so your can get a good idea of how to best use the device to suit your needs. You’ll be able to see your trainer on the included 10-inch Smart HD Portal 10i tablet, which lets you follow your iFIT trainer and view your stats all in one convenient place.

More on the best deals on gym equipment, apparel, and fit tech

Fitness trackers are a great way to start any journey into getting into shape. Fitness trackers often sync with your smartphone with a health app so you can track your steps, your mileage activities such as running, cycling, swimming, your calories burnt, and more. They are typically waterproof, dustproof, and generally durable so you can wear them no matter where you are and what you are doing.

Resistance bands are also great tools for getting into shape, no matter where you are. They are lightweight and usually come with a carrying bag for easy transport. On the other hand, there are total home gyms that bring all of your favorite machines to the comfort of your home. Total home gyms can be on the pricey side, but they are convenient and ultimately save you money in the long run when compared to gym fees. You can mix and match your pricier fitness equipment through elliptical deals and treadmill deals.

If you don’t want to buy too much equipment, yoga is a great way to get into shape and get in touch with your spiritual side. Yoga requires very little supplies since all you really need is a decent yoga mat. We’ve included a great deal on a yoga mat here, but there are hundreds to choose from out there in all different colors and sizes.

If you want to take a more old-school route, dumbbells are a fitness equipment classic. Purchasing a wide range of dumbbells weights can be expensive and take up a lot of space in your home gym. Fortunately, adjustable dumbbell sets that eliminate the space issue and can save money, too. Adjustable dumbbells use various designs that allow you to quickly add and reduce weight. You can easily add and remove weight plates for each muscle group and for your regimen of reps and sets.

Diet and exercise have an important symbiotic relationship. Your body can only work with what you give it. Meal kit deals can save you time and money on meal prep, and provide an easy structure to follow.

Looking for more great stuff? Find more on our curated deals page.

More Unmissable Deals

These numbers tell a compelling story in concise terms, explains Dunham.

“We use tables to show the importance of the industry and build
content points,” he said. “You’ve got five minutes in front of a
legislator to tell them what’s important. Everything comes from the
data, and all of that is available, but in the end, they want to know
the bottom line.”

The report provides state-by-state statistics, which is designed to
be utilized by Health & Fitness Association members when
communicating with local and state policymakers. These are valuable data
points for grassroots advocacy and networking with industry colleagues.

“Knowing where your allies are can help when there are public policy
or public affairs issues,” he said. “It’s always better to have friends
with you.”

More than 115 attendees from health clubs, studios, and suppliers are
participating in the fly-in, with many leaders hailing the new report.

“When I was hired by the board almost three years ago, one of my
goals was to be able to share real numbers about the value our industry
creates in this country,” said Health & Fitness Association
President & CEO Liz Clark. “This data makes that goal a reality.”

Highlights from the report show that the industry:

• Creates 432,942 direct jobs in the country.

• Pays $10.7 billion in direct wages.

• Pays $5.29 billion in federal taxes.

• Pays $5.35 billion in state and local taxes.

Also figuring into the totals were the contributions of industry
suppliers. According to the report, suppliers are responsible for
creating 60,625 U.S. jobs, paying $4 billion in wages.

In the coming weeks, the report will be available on the Health & Fitness Association website and Club Business International
magazine.

In addition to the JDA report, the Health & Fitness Association provided more statistics from its 2024 U.S. Health and Fitness Consumer Report, which will be released in four installments throughout the rest of the year. The report found that:

• The U.S has more than 72 million health club and studio members.
• The U.S has a higher percentage of active members of fitness facilities than any country other than Sweden.
• Americans pay an average of $59 per month for membership, and 41% of facility users pay $25 or less per month for membership.

“The data from this economic impact study and from our next Consumer Report
show just how important the health and fitness industry is to the
economy of the country as well as to the physical and mental health of
Americans,” Health & Fitness Association Vice President of
Government Affairs Mike Goscinski said. “This data is an essential part
of our campaign to educate Representatives, Senators, and their staff,
about the mental and physical health benefits of exercise—and of the
size and scope of the businesses where consumers exercise.”

The agenda for the historic 2024 Health & Fitness Association
Fly-in and Advocacy Summit, the first under the new association name,
includes education sessions on proposed legislation important to the
industry, including the Personal Health Investment Today (PHIT) Act, the
Cardiac Arrest Survival Act, and the AFFIM act, which promotes military
readiness and retention through community-based fitness initiatives. On
Wednesday, May 8, the 115 attendees will separate into 15 groups to
attend arranged meetings with members of Congress to discuss these bills
and other issues important to the industry.

Also scheduled at the two-day event is a briefing on current polling
for the upcoming presidential election; an Advocacy 101 session for
first timers; a session on the importance of youth fitness; and a
workout organized with members of Congress and their staff who are
participating in the Congressional Physical Activity Challenge
(sponsored by Myzone).

The Health & Fitness Association would like to thank the following sponsors of the 2024 Fly-in and Advocacy Summit.

Premier Level: ABC Fitness, Studio Grow, and Technogym

Industry Leader: Matrix Fitness

Advocate Level: Daxko, Myzone, and ROR Partners

Supporter Level: Alta Technology Group, ClubConnect,
DX Factor, EGYM, FitOn Health, NASM/AFAA, Precor, Tivity, Wellhub
(formerly Gympass), WellnessSpace Brands (formerly Hydromassage), and
Wexer

For more information, visit the 2024 Health and Fitness Fly-in and Advocacy page.