Beginner’s Guide to Strength Training: What I Wish I Knew

When I first started strength training, I walked into the gym feeling equal parts excited and completely overwhelmed. I didn’t have to rely on random Pinterest workouts or YouTube tutorials, though—thankfully, my husband is a qualified trainer with a degree in Exercise and Sports Science and a minor in Nutrition. He’s been a strength and conditioning coach, a powerlifter, and honestly, the best resource I could have asked for. He equipped me with the knowledge and confidence to get started the right way.

But even with that guidance, there were still so many things I had to learn through experience. And looking back now, after years of lifting and growing stronger in and out of the gym, I can confidently say strength training has been one of the most empowering parts of my wellness journey.

If you're a beginner wondering where to start—or just feeling a little lost—this post is for you. Here's everything I wish I knew when I began strength training.

1. You Don’t Have to Start Heavy

I used to think strength training meant throwing heavy weights around like a powerlifter. Spoiler: it doesn’t. Starting with light weights (even bodyweight!) and focusing on proper form is key. Strength comes with consistency. Master the basics, and the heavier lifts will follow.

Tip: Start with compound movements like squats, deadlifts, push-ups, and rows using light dumbbells or resistance bands. Nail your form before adding weight.

2. Progress Isn’t Just Physical

Yes, building muscle and seeing definition is exciting—but strength training does so much more than change your body. It builds confidence, boosts mental resilience, and gives you this quiet kind of inner power that starts to show up in every area of life.

What to track: Instead of obsessing over the scale, focus on how many push-ups you can do now compared to last month, how your posture improves, or how you feel mentally post-workout.

3. Rest Days Are Not the Enemy

When I started, I thought the more I trained, the faster I’d see results. But burnout and overtraining are real. Your muscles grow and repair on rest days—so skipping them can actually slow your progress.

Reminder: Rest days are productive days. Use them for active recovery like walking, stretching, or a gentle yoga flow. This is something I have to do, because exercise has become my outlet for dealing with anxiety and stress. You do need to rest once or twice a week at least from lifting, but that doesn't mean you don't move your body.

4. Nutrition Matters—More Than You Think

You can lift all you want, but without proper fuel, your body won’t have what it needs to build muscle. Protein is your best friend, carbs give you energy, and healthy fats support recovery and hormones.

Simple strategy: Aim for a balanced plate with protein (chicken, tofu, eggs), complex carbs (quinoa, sweet potato), and healthy fats (avocado, olive oil) after every strength session. If you have dietary restrictions like I do, get inspiration from recipe blogs, pinterest, instagram. If there is enough interest, I may start adding my recipes every month to this blog.

5. You Don’t Have to “Earn” Your Food

One of the biggest mindset shifts I had to make? Understanding that fitness isn’t punishment. You’re not training to “burn off” food—you’re training because your body deserves to be strong, capable, and supported.

Affirmation: “I move my body because I love it, not because I need to change it.” <--- This is a mindset and it comes and goes, because face it, we are all human. I still have days where I forget to think this way. Give yourself grace and keep working at it.

6. Gymtimidation is Real—But It Gets Easier

That first day walking into the weights section? Terrifying. But I promise: no one is watching you as closely as you think. Most people are too focused on their own workouts. The more you go, the more comfortable you’ll feel.

Confidence booster: Build a killer playlist, wear what makes you feel strong, and walk in with a plan (even a simple one!). Fake the confidence ‘til it becomes real.

7. Lifting Won’t Make You “Bulky”

This myth needs to die already. Strength training won’t make you look like a bodybuilder overnight. What it will do? Sculpt lean muscle, rev your metabolism, and make everyday tasks feel easier.

Bonus perk: Clothes start to fit differently in the best way. Strong is the new sexy.

8. Consistency > Perfection

You won’t always feel motivated. You’ll miss workouts. Some days the weights will feel heavier than usual. That’s okay. The magic happens when you show up anyway, over and over again, even if it’s not perfect.

Mini goal: Start with 2-3 strength sessions a week and build from there. Progress is a marathon, not a sprint.

Final Thoughts: Just Start

You don’t need fancy equipment. You don’t need to know everything. You just need to start. Strength training is a journey—and like any journey, it’s made up of small, consistent steps.

What matters most isn’t how much you lift, but that you show up for yourself. Again and again. Because the strongest version of you? She’s already in there. You're just building her—one rep at a time.

Let’s Chat!

Are you just getting started with strength training? Or maybe you’ve been lifting a while and have your own “wish I knew” advice? Message me and let's connect.