Everything You've Wanted to Know About Starting Strength Training
- Amanda Boike
- Aug 10
- 5 min read
By Amanda Boike Fitness
Strength training isn't just for athletes or gym lovers- It's one of the best things you can do to feel stronger, build lean muscle, and stay healthy as you age. Whether you’re a total beginner or looking to improve your routine, this guide includes everything I wish I knew when I started strength training.
Starting Strength training: Get stronger, leaner, healthier
Use it or lose it
We naturally lose muscle as we age, which can lead to more body fat, joint pain, and a slower metabolism. Strength training helps you preserve and rebuild lean muscle so you stay active and independent for longer.
Consider the options
You don’t need a gym membership to strength train. Here are a few easy ways to get started at home.
Bodyweight: Pushups, lunges, planks, squats
Resistance bands: Great for travel or home workouts
Free weights: Dumbbells, barbells, kettlebells
Suspension systems: Like TRX for bodyweight resistance
Getting started
If you’re new to strength training, start with 2 days a week. Focus on working the upper and lower body and give each muscle group at least 48 hours to recover. Use a weight that really challenges you by the 12th to 15th rep. Always warm up first, prioritize good form, and most importantly, listen to your body.
When to expect results
With 2–3 sessions a week, you can see improvements in strength and energy in just a few weeks. You'll likely notice improved muscle tone, better posture, and more confidence. Maintaining consistency is key for results.
Here’s What a Balanced and Effective Weekly Workout Plan Actually Looks Like
How often should you work out each week?
Everyone’s different, but most people do well with 4–5 workout days per week. That includes both strength training and cardio. Beginners? Start with 2-3 days and build from there- you don't have to work out every day to see progress!
How can beginners turn working out into a habit?
Stay consistent. Schedule workouts like appointments.
Set simple goals- like 2 workouts this week.
Build community- grab a workout buddy or take a class.
Pick times of day that work with your energy and schedule.
Make it part of your lifestyle, just like brushing your teeth.
What’s a good workout routine?
If you’re training 5 days a week:
3-5 days strength training
1-2 days moderate-vigorous cardio, or 3-5 days of light-moderate cardio
2 rest days (they matter!)
If you're doing 4 days a week, adjust based on your goal: prioritize strength for muscle gain or cardio for endurance.
Strength training tips:
Work each major muscle group 1-2 times/week
Use targeted isolation moves
Include both push and pull movements with both the upper and lower body.
Start with 12–15 reps, 1–2 sets; increase your reps, then sets, as you get stronger.
Protein reminder: After strength training, your muscles need protein to repair and grow. This is called muscle protein synthesis. Include a good protein source (like eggs, chicken, tofu, beans) within a few hours of your workout.
Is two hours in the gym too much?
Usually, yes. You only need 40–60 minutes to get great results. Focus on quality over quantity. Going too hard for too long can actually hold you back.
Is it bad to work out every day?
Yes- your body needs rest! Training without breaks can lead to overuse injuries, fatigue, and burnout. Plan for at least 2 active recovery days each week  to let your muscles rebuild and your mind reset (these could include leisurely walking, biking, or recreational sports).
How Much Strength Training Is Too Much?
Get stronger
Use a weight that gets you close to your muscle failure point in 6-12 reps. But you only need 2–3 sessions a week to start.
Improve endurance
If you're doing high reps (12+), you’re building muscle endurance.
Boost mental health
Strength training improves mood, focus, and even sleep. Plus, feeling stronger physically helps you feel more confident overall.
Support weight goals
More muscle means a higher metabolism. Strength training helps you manage weight without relying solely on cardio.
Healthy aging
Keeps your bones and joints strong, reducing your risk of osteoporosis and falls as you age.
Build a routine
Stick to 2–5 days per week based on your schedule, and your starting point. Be sure to choose a frequency you can stay consistent with for 4 weeks, then add a day from there.
Should You Lift Weights Every Day?
No. Your muscles need at least 48 hours to recover. Lifting every day- especially the same muscle groups- can cause fatigue, injury, or even loss of strength. Alternate days or muscle groups, and include rest days.
What Happens if You Lift Weights Every Day?
You may experience symptoms of overtraining, like:
Ongoing soreness
Drop in performance
Trouble sleeping
Frequent injuries
Fatigue or low mood
Recovery is when your muscles are rebuilding and getting stronger- be sure to give your body the time it needs.
How Often Should You Actually Do Strength Training?
Beginners: 2–3 sessions/week
Intermediate/advanced: 3–5 days
Always: Leave at least 24 hours between muscle group sessions
How often should you strength train as a beginner?
Start with 2 days a week. Focus on full-body exercises. Add a third day once your body adjusts.
How often should you strength train as a runner?
Aim for 2 days a week to support muscle balance and reduce injury risk. Prioritize leg strength and core stability.
How often should you strength train each muscle group?
Train each major muscle group 1-2 times per week. You can do this through full-body workouts or a split routine.
FAQ About Strength Training
Q: What’s the best way to start strength training at home?
A: Bodyweight moves like squats, lunges, pushups, and planks are great. Resistance bands and dumbbells can help as you progress!
Q: Can I build muscle without lifting heavy weights?
A: Yes! Use lighter weights and higher reps to get close to muscle failure. The key is challenging your muscles, no matter the weight.
Q: Do I need to eat protein after every workout?
A: Yes, ideally within 1–2 hours. This helps your body repair and build muscle through muscle protein synthesis.
Q: Can strength training help with weight loss?
A: Absolutely. It boosts your metabolism and helps you burn more calories at rest.
Q: How long until I see results? A: With 2–3 strength sessions/week, expect noticeable changes in 4–8 weeks with consistency.
FAQ About Amanda Boike Fitness
Q: What makes Amanda Boike Fitness different?A: We specialize in joint-friendly strength training that builds muscle without beating up your body. Sessions are science-backed and designed to help you feel your best long-term.
Q: Who is Amanda Boike Fitness for?
A: Women who want to feel stronger, move better, and age with confidence- without high-intensity burnout.
Q: Do you offer virtual training?
A: Yes! We offer in-home and online strength training sessions, including group classes and personalized programs.
Q: What if I’ve never lifted weights before?A: That’s what we’re here for! We’ll guide you through each movement with clear, simple instructions so you feel safe and supported.
Need help getting started? Reach out today to book a free consultation and learn more about how strength training can help you live life feeling strong, capable, and confident.
Amanda Boike Fitness Strength. Mobility. Confidence.