Strength Training (Weightlifting)

Strength Training (Weightlifting): Your Complete Guide for Men and Women

Strength training, which you might know as weightlifting or resistance training, involves exercises where you use resistance to build up your muscle strength, how long you can keep going (endurance), and muscle size. It's really not just for bodybuilders—both men and women can get amazing benefits from strength training! It helps your body use energy better (metabolism), keeps your bones healthy, gives you a confidence boost, and makes you better at all sorts of physical activities. And don't believe the myths: women won't get bulky from lifting weights. Instead, they'll usually get a lean, toned look and much more practical strength. So, whether you're aiming to build muscle, lose some fat, or just stay healthy, strength training is a super important part of any fitness journey.

Getting Started: Quick Tips

• Warm-Up: Always kick off your workout with 5–10 minutes of light cardio (like a gentle jog, cycling, or jumping jacks), then do some dynamic stretches to get your body ready.
• Start with Just Your Bodyweight or Light Weights: Focus on getting your form right before you start adding more weight.
• Progressive Overload: Gradually add more weight, do more reps, or increase the intensity over time so your strength keeps growing.
• Rest & Recovery: Give the same muscle group about 48 hours to recover before you work it again. Try to train 3–4 days each week.
• Nutrition & Hydration: Make sure you're eating enough protein and drinking plenty of water—both are super important for your muscles to recover well.

Key Strength Training Exercises (Step-by-Step)

1. Squats (Lower Body)

• Muscles Worked: Quads (front of thighs), glutes (butt), hamstrings (back of thighs), core
• Steps:
  1. Stand with your feet about shoulder-width apart, with your toes pointing out just a little.
  2. Hold a barbell across the top of your back or hold dumbbells down by your sides.
  3. Keep your chest lifted and your core tight.
  4. Lower your body by bending your knees and pushing your hips backward, like you're sitting in a chair.
  5. Go down until your thighs are roughly parallel to the floor (or even lower if you can).
  6. Push through your heels to stand back up.

2. Bench Press (Upper Body)

• Muscles Worked: Chest, shoulders, triceps (back of arms)
• Steps:
  1. Lie flat on a bench with your feet firmly on the floor.
  2. Grip the bar a bit wider than your shoulders.
  3. Carefully unrack the bar, then slowly lower it toward your chest.
  4. Pause for a moment, then push the bar back up to where you started.
  5. Keep your elbows at about a 45-degree angle from your body as you lower and press.

3. Deadlifts (Full Body)

• Muscles Worked: Glutes, hamstrings, back, core
• Steps:
  1. Stand with your feet about hip-width apart, with the barbell right over the middle of your feet.
  2. Bend at your hips and knees to grab the bar with your hands about shoulder-width apart.
  3. Keep your back flat and your chest up.
  4. Push through your heels and lift the bar by straightening your hips and knees at the same time.
  5. Stand tall at the top, then reverse the movement slowly to lower the bar back down.

4. Overhead Press (Shoulders & Upper Body)

• Muscles Worked: Shoulders, triceps, upper chest
• Steps:
  1. Stand with your feet about shoulder-width apart.
  2. Hold the barbell or dumbbells at shoulder height.
  3. Tighten your core and push the weight straight up over your head.
  4. Fully extend your arms without arching your lower back.
  5. Lower the weight back to shoulder level in a controlled way.

5. Bent-Over Rows (Back & Arms)

• Muscles Worked: Upper and middle back, biceps (front of arms)
• Steps:
  1. Hold a barbell or dumbbells with your palms facing you.
  2. Hinge forward at your hips, keeping a slight bend in your knees.
  3. Pull the weight up towards your lower ribcage, really squeezing your shoulder blades together.
  4. Slowly lower the weight back down.

Sample Weekly Beginner Routine (Full Body, 3 Times a Week)

• Squats – 3 sets of 8–10 reps
• Bench Press – 3 sets of 8–10 reps
• Deadlift – 3 sets of 5 reps
• Overhead Press – 3 sets of 8–10 reps
• Bent-Over Row – 3 sets of 8–10 reps