Strength Training For Beginners: How to Start Without Feeling Intimidated
Maybe you’ve never been a gym rat. Maybe you never found a groove with exercise. Or maybe it’s been many years since you last worked out and you feel out of touch with the practice. If any of these describe you, please keep reading because strength training is for everyone! Many people have had bad experiences or felt out of place in gyms before and it causes them to put their strength training efforts on hold. Here are a couple things to think about to help you build strength no matter where or how you decide to train:
1. Progress Over Perfection
One of the biggest mistakes beginners make is being too critical of themselves. If you miss a workout, struggle with an exercise, or don’t see results right away, don’t let negativity take over. Negativity kills more dreams than slow progress ever will.
The goal isn’t to be perfect- it’s to keep moving forward. You’re not training to prove something; you’re training to become someone - a stronger, more confident, resilient version of yourself.
Right now, commit to one thing: progress. Not perfection.
2. Find Accountability That Fits You
Motivation comes and goes for everyone, but accountability keeps you moving. The key is to know what works best for you.
A personal trainer who guides you and challenges you
A workout partner who shows up alongside you
A supportive community that inspires and supports you
Or maybe a combination of all three :)
If you’re local to the Annandale / Falls Church area, we believe that our CWC family is the right place for beginners.
3. Reduce Friction, Make It Easy to Show Up
One of the simplest ways to stay consistent is to remove obstacles that get in your way. The easier it is to show up, the more likely you are to do it. The workout is already hard enough y’all. Let’s not add to it.
Set out your workout clothes the night before
Pick a gym that’s within 10 minutes of your home or work
Have a structured plan so you know what to do once you get there
Have a pre-lift routine that gets you in the zone (music, stretching etc)
These are the small things that lead to making strength training a habit, not a chore.
4. Choose A Plan That Matches Where You Are Now
It’s easy to set high expectations because you believe in yourself. And that’s a great thing! I’m all for believing. But what I’m not for is setting yourself up to be disappointed after you worked so hard to get started.
Start with a beginner-friendly plan that allows you to build confidence. That may be a plan that involves shorter duration or lower intensity. You have to build the habit first before you can get good at it.
5. Just Start
As the adage goes, “you don’t have to be strong to start, but you do have to start to get strong.” The only thing that has been true no matter what gym I have worked in is that the hardest steps are the first ones through the door. Once you do that, you’ve already built some momentum.
If you need help finding the right place and plan for you, send me an email and I’d be happy to help.
Rachel Martin
Owner, Connection Wellness Center
Co-Author Coaching Greatness (Releases March 21, 2025)
IMPACT Speaker and IMPACT Life Coach
