Strength Training & Weight Training 101

11/12/2019 Strength Training & Weight Training 101: How to Get Strong | Nerd Fitness
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Strength Training & Weight

Training 101: Why You Need to
Get Strong.
By Staci Ardison • Last Updated: July 10, 2019 • 244 comments
(https://www.nerdfitness.com/blog/strength-training-101/#comments)
()
Enter Y
CLASSIC POST
Strength training will change your life.

If you want to lose weight, gain muscle, and/or just look and feel better, strength
training will do just that. (/blog/how
workout-ro
In this comprehensive series, we’re going to cover EVERYTHING you need to know
about getting strong.
By the way, hi. I’m Staci Ardison, (https://www.nerdfitness.com/blog/female- (/blog/200
powerlifters-meet-staci-ardison/) Senior Coach for Team NF, with a 455 pound weight-wo
muscle/)
deadlift, and strength training has changed my life.
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guide-to-th
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new-powe
https://www.nerdfitness.com/blog/strength-training-101/ 1/28
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percentage
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pounds-los
Here’s that deadlift by the way (at a bodyweight of 150 lbs):

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keto-diet-o
I help men and women get strong with our 1-on-1 Online Coaching Program
(https://www.nerdfitness.com/coaching-overview-page/), and in addition to this
strength series, I’d love for our team to help you get strong too:
Start strength training safely with our Coaching Program! Learn more:
(https://www.nerdfitness.com/coaching-overview-page/)
In this introduction to Strength and Resistance Training, we’ll cover:
What are the benefits of strength training?
What IS strength training?
Can I strength train for weight loss?
Am I too old for strength training?
Will lifting weights make me bulky?
I don’t like gyms, can I still strength train?
How to start getting strong today (next steps).
5 Strength Training Workouts for Beginners
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/)
6 Gym Workouts For Beginners (https://www.nerdfitness.com/blog/a-beginners-

guide-to-the-gym-everything-you-need-to-know/)
This is also quite a lot to absorb, so we’ve combined this article along with the
rest of our strength articles into a “Strength Training 101: Everything You Need to
Know” guide.
Grab it free when you join the Rebellion by putting your email in the box below.
Download our comprehensive guide

STRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Your Email GET IT NOW
What are the Benefits of Strength

Training?
Life is EASIER when you’re strong:

Carrying groceries? One trip.
Children to carry? No problem.
Car stuck in the snow? Push it out with ease.
Feel like a badass? YUP!
Plus, whether you’re 100 lbs overweight or just need to lose the last 15
(https://www.nerdfitness.com/blog/losing-the-last-20-pounds-7-lessons-learned-
while-still-eating-carbs/), strength training is one of the most effective ways to
(https://www.nerdfitness.com/blog/what-burns-more-calories-cardio-intervals-or-
weight-training/)burn fat and build muscle (https://www.nerdfitness.com/blog/how-
fast-can-i-build-muscle-naturally/).
Let’s get the long term benefits out of the way: building strength has been shown
to:
#1) Halt and even reverse sarcopenia: As we age our skeletal muscle
deteriorates (sarcopenia) – so strength training helps us stay independent (and
out of a nursing home) and live longer.[1]
#2) Prevent disease and degenerative conditions:[2] Heart disease is the leading
cause of death for both men and women.
Strength training helps correct issues relating to cholesterol, high blood pressure,
obesity, diabetes, and inactivity – all factors for heart disease.
Cardiologists are even starting to recommend strength training for people who
have suffered a heart attack as little as three weeks after the attack.
#3) Improve the quality of life for people with: arthritis,[3] osteoporosis,
[4] Parkinson’s Disease,[5] Down Syndrome,[6] lymphedema,[7] fibromyalgia,[8] who
have recently had a stroke,[9] have had a spinal cord injury,[10] cancer
survivors[11] and clinical depression.[12]

Now, in addition to making life easier LATER, strength training has a lot of great
benefits right now:
1. Lose weight, look good naked: You can find study[13] after study[14] after
study[15] that shows you the benefits of strength training for weight management
when combined with “calorie restriction (https://www.nerdfitness.com/blog/how-
many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-
tdee/).”(eating fewer calories than you burn every day).
2. Strength training can help increase your metabolism by speeding up your
Resting Metabolic Rate (RMR).[16] It takes your body more calories to maintain
muscle than it does to maintain fat!
3. Strength training has a much greater level of excess post-exercise oxygen
consumption than aerobic exercise[17]. What does this mean? When you finish a
workout, your body needs to do a lot of work to replenish itself in order to bring
itself back to a normal state (the way it was before you worked out). This takes a
lot of energy, and some studies have shown that it can boost your metabolism for
up to 38 hours after you finish your workout.
In addition to physical improvements, strength training will make you healthier:

Strength training increases bone density, builds a stronger heart, reduces your resting
blood pressure, improves blood flow, halts muscle loss, helps control blood sugar,
improves cholesterol levels, and improves your balance and coordination.[18]
Strength training will make you FEEL better: Not only will you find yourself with
more energy and confidence, less stress and anxiety,[19] and a better overall mood,[20]
but you’ll actually begin to think better (resistance training has been proven to help
increase cognitive function[21]).
And while training too close to bedtime can be a bad idea, exercising earlier in the day
has been proven to help prevent sleep apnea[22] and insomnia. I even improved my
posture – when I started lifting, I was 5’4”. Now I’m 5’5.5”.
And last but not least, strength training is fun! Whether you are looking for the
most effective 20-30 minute workout (to stay fit and look great naked), or are looking
for a competitive sport that you can really get into, strength training can help you
meet your goals.
It’s easy and fun to see progress as you strength train, almost like leveling up
(https://www.nerdfitness.com/game-of-life/) (“You gained 100xp and +1 STR with
your deadlift today”).
If you’re looking to improve in other areas (a sport, traditional cardio, or an activity

like rock climbing), strength training is an easy choice! Strength training will help
keep you injury free too.
We have coaching clients from 18 to 80+, and we work on strength training with
practically every single one of them due to just how many benefits it provides!
We’d love to work with you too:
Let us teach you how to lift weights safely and properly!

Who SHOULDN’T strength train?
Trying to be balanced, I wanted to find studies of a single group of people who

should not strength train.
But then I found studies on how strength training can be beneficial for paraplegics.[23]
I also found studies that show the benefits for children and adolescents.[24]
I next found plenty of studies that explain the benefits of strength training for
pregnant women.[25]
Oh, and if you think you’re too old, I promise that you are not.
And thus I’ve decided, not knowing you, you should probably strength train. Of
course, check with your doctor before you start any sort of strength training program
(though, as you’ll see below, strength training doesn’t need to be scary or
complicated).
And if you are injured (https://www.nerdfitness.com/blog/injuries/), you should check with
a doctor[26] or physical therapist before strength training.
Long story short: EVERYBODY should strength train.
It’s what we’re genetically designed to do: move around, push, pull, jump, and
carry things.
What Is Strength Training? The

Basics You Need to Know.
“Strength training” of any kind can be explained by two things:

Movement of any weight (including your body weight) – Doing ANY exercise
that pushes your muscles outside of their comfort zone, forcing them to rebuild
stronger to prepare for the next challenge.

Progressive overload: exerting slightly more effort than last time (lift heavier
weight or do 1 more rep) consistently. Your muscles will constantly have to adapt
and will constantly be rebuilding themselves to get stronger.
That’s strength training!

Which means if you do 10 squats and 10 knee push-ups right now, you have completed
a strength training workout.
Feel free to do this right now to give yourself a quick win.
And we’re back!
So what’s actually happening to our bodies when we strength train?
Let’s get on our magic school bus and learn about the wonders of muscles!
We’ve got 642 muscles in our bodies (but who’s counting), and they all work together
to help our bodies move, stand, and exist.
When you bend your arm, your biceps contract and your triceps do the opposite
(elongate) in order to let your elbow bend. Every muscle in your body works alongside
other muscles to let you move and do things.
Strength training starts when you move your bodyweight (doing 10 push-ups
(https://www.nerdfitness.com/blog/proper-push-up/)), or pick up a weight (a 100
pound deadlift (https://www.nerdfitness.com/blog/strength-training-101-the-
deadlift/)) that is beyond what your body is normally used to.
In other words, you push your muscles outside of their comfort zone.
They “break down” and tear slightly during this workout, and then over the next 24-
48 hours they rebuild themselves stronger and more resilient.
This is the foundation of strength training, and it’s called hypertrophy.[27]
There are a few types of hypertrophy, which you can nerd out about here (don’t
worry, this won’t be on the quiz):
Sarcoplasmic hypertrophy focuses on increasing the amount of sarcoplasm, the
non-contractile fluid found in your muscle. This type of hypertrophy helps build
overall size.
Myofibril hypertrophy focuses on strengthening the myofibril, the contractile
part of the muscle. You are strengthening the actual muscle fiber so it helps you
build super dense, strong muscles.
Transient hypertrophy is the temporary increase in muscle size that happens
during and immediately after weight training due to fluid accumulation in the
intracellular space, that you might know as “the pump”.
“Staci, what does this mean for me?” You might be wondering.
We cover exact strategies in our “How many sets and reps?

(https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-
gym/)” guide, but here’s what you need to know:
Strength train based on your goals!
If you are building your own workout (https://www.nerdfitness.com/blog/how-
to-build-your-own-workout-routine/):
If you want dense muscle and strength (myofibrillar hypertrophy), keep the reps
low and the weight heavy (in the 1 to 5 rep range).
If you’re looking to build muscle size (https://www.nerdfitness.com/blog/the-
beginners-guide-to-building-muscle-and-strength/), (sarcoplasmic
hypertrophy), do more reps with a lighter weight (in the 8-12 range).
If you’re looking to build cardiovascular health and muscular endurance, hang
out in the 12-20 reps per set range.
Please note: each of these rep ranges are NOT exclusive – when you train in a higher
rep range you’re not JUST getting size, you’re also getting strength.
And if you get really strong, it can also help you with size and endurance.
Don’t forget that no matter HOW you train, nutrition will be responsible for 90% of your
results (https://www.nerdfitness.com/blog/why-cant-i-lose-weight-heres-the-truth/).
Three quick points (which we cover in more detail throughout the rest of this
series):
#1) “How often should I work out?” For a basic strength program
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/),
working out 3-4 days a week is plenty. This is one of those situations where more is
not necessarily better.
#2) Recovery: The general rule is to wait 48 hours before working the same
muscle group again. Recovery is different for everyone depending on many
different factors such as what the actual workout is, how old you are, your sleep
quality (https://www.nerdfitness.com/blog/are-you-making-these-mistakes-
with-your-sleep/), diet (https://www.nerdfitness.com/blog/paleo-keto-slow-carb-
vegan-how-to-determine-the-perfect-diet-for-you/), and other recovery elements
(such as massage and stretching).
#3) Soreness after a workout: The day after an intense strength training workout
– or 2 days after, you’re going to be VERY sore. This is called “Delayed Onset
Muscle Soreness(DOMS) (https://www.nerdfitness.com/blog/i-worked-out-and-
now-im-so-sore-help/)”. It’s a normal part of the process of repairing your muscles
from the damage to the fibers you created while exercising.
Expect to be more sore after doing an exercise for the first few workouts. As your
muscles get used to that movement (and adapt to being put under stress), they will
get less and less sore every time.
If you are sore, don’t skip the next workout!
The best way to alleviate soreness is to continue exercising. This increases blood flow
to the muscles and helps them heal. However, remember that we still need them to
heal. Here’s our guide on dealing with soreness (https://www.nerdfitness.com/blog/i-
worked-out-and-now-im-so-sore-help/).
Already overwhelmed and just want to be told what to do? I hear you. It’s why we
created our coaching program:
Want an expert to tell you exactly what to do every time in the gym?
Learn more about our Online Coaching Program:
Can I strength train to lose weight?
We get questions relating to weight loss and strength training all the time, and
it’s a BIG part of this entire Strength 101 series.
Let me quickly address it here:
Fat and muscle are two different things – one can’t transform into the other.
We all have plenty of muscle right now (otherwise we wouldn’t be able to move, walk,
sit up, etc.), the muscle is just hiding underneath a layer of body fat.
In order for us to lose weight (https://www.nerdfitness.com/blog/why-cant-i-
lose-weight-heres-the-truth/) and look better, we want to do two things:
1. Build our muscles stronger and tighter.

2. Burn the fat on top of it!
And luckily, both of those things happen simultaneously through strength training!
So NO, you don’t need to lose weight first before you start strength training.
You will lose weight BY strength training (and keep the muscle you have).
You do NOT need to do hours of cardio for weight loss – weight loss is 90% a result of
your nutrition (https://www.nerdfitness.com/blog/paleo-keto-slow-carb-vegan-how-
to-determine-the-perfect-diet-for-you/). So honestly, you don’t need to ever set foot
on a treadmill again (unless you WANT to).
Strength training will help you lose weight and look better IF you do two key
things for effective weight loss:
1. Calorie restriction (https://www.nerdfitness.com/blog/how-many-calories-
should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee/): eat fewer
calories than you burn every day.
2. Strength train with progressive overload
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/)
(picking up heavier stuff).
As we cover in our “Why can’t I lose weight

(https://www.nerdfitness.com/blog/why-cant-i-lose-weight-heres-the-truth/)”
article (full of fun Harry Potter references), combining a caloric deficit and
strength training is magic:
You’re not consuming enough calories to carry out your body’s daily functions.
Your body needs to use lots of calories to rebuild the muscle that was broken
down during the strength training workouts
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/).
Your body has no choice BUT to pull from fat stores to get stuff done!
Just by doing those two things (get strong, reduce calories), all sorts of wizardry
and witchcraft takes place in your body:
Get stronger and keep the muscle you have.
Build tight dense muscle.
A revved up metabolism while rebuilding muscle.
Burning of body fat to get things done.
Yeah, you’re hearing me correctly.
Lose the body fat that sits on top of your muscles and you’ll make your muscles
tighter and denser = look better without clothes on.
So how do you put this into practice?
1. Pick one of the strength workouts in our “How to start strength training” section.
2. Calculate your daily caloric needs (https://www.nerdfitness.com/blog/how-many-
calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee/).
3. Learn which diet is best for you (https://www.nerdfitness.com/blog/paleo-keto-
slow-carb-vegan-how-to-determine-the-perfect-diet-for-you/), and make a small
change.
Oh, what’s that? You just want somebody to tell you exactly how to train for your
body, and how to eat for your goals?
Fine!
Check out our 1-on-1 Coaching Program (https://www.nerdfitness.com/coaching-
overview-page/) – it’s helped thousands of people lose weight through strength
training – and proper nutrition. We work with you on habit building and lifestyle
design to actually get stuff done!
Let us build a weight loss program for you that sticks. Learn more here:
Am I Too Old to Strength Train?
As we cover in our “am I too old to strength train

(https://www.nerdfitness.com/blog/am-i-too-old-to-get-in-shape/)” article, no
– you are not.
I promise.
I cited dozens of studies above that show strength training is beneficial for people of
all ages. And even for the frail elderly, studies have shown that drastic results are
possible in just 10 weeks of weightlifting (for both men and women in their 70s
through their 90s).[28]
In fact, weight training has also been shown to delay Alzheimer’s and stave off
dementia.[29]
So, if you think you might be “too old,” you’re probably the exact type of person that
SHOULD be strength training!
Team NF’s Steve’s gramma is 89 and she strength trains. You are not too old!
We have plenty of coaching clients (https://www.nerdfitness.com/coaching-overview-
page/) who are retired and just STARTING to strength train now in their 50s or 60s+.
In fact one of our coaches, Kerry, is certified as a Functioning Aging Specialist, and you
better believe she has her clients strength training!
No matter your age, it's not too late to start. Learn more how our
Coaching Program will help you get strong NOW:
By the way, if you are 90+ and reading Nerd Fitness, please email us at
contact@nerdfitness.com (mailto:contact@nerdfitness.com) – I’d love to hear from you
Will Lifting Weights Make Me Bulky?
No (unless you are TRYING to get bulky).

Let me first address this from a women’s point of view, then I’ll get to the men.
“Fear of bulk” is one of the biggest myths surrounding females and strength training
(https://www.nerdfitness.com/blog/7-strength-training-myths-every-woman-
should-know/) and it makes me a sad panda.
The images of “bulky” women that you are conjuring up are from bodybuilding
magazines.
When I started strength training, I didn’t get bulky, I got lean:
(https://www.nerdfitness.com/wp-content/uploads/2011/07/Screen-Shot-2011-
07-21-at-10.03.58-AM1.jpg)
And I’m just one example.

We have hundreds of examples here at Nerd Fitness.
These are women who strength trained to get strong and lean, not bulky. Like Leslie,
who lost 100 pounds by getting strong (https://www.nerdfitness.com/blog/how-
a-single-busy-mom-lost-100-pounds-with-nerd-fitness/):
Or Christina, who got strong as hell (https://www.nerdfitness.com/blog/how-
christina-lost-50-pounds-31-total-inches-and-did-her-first-pull-up/), lost 31
total inches, and now crushes sets of pull-ups!
That “bulky” look in women does not happen by mistake or overnight – we simply
do not have the hormones necessary to get there on our own.
To achieve this look, women have to eat incredible amounts of food and consume
incredible amounts of drugs.
When we strength train normally, without these supplements, we end up looking like
athletes.
And for the men: if your fear is getting too bulky, you can rest easy. Steve, creator of
Nerd Fitness, has spent his entire life trying to get “too bulky.” It was only after fixing
his diet (and hiring an online coach (https://www.nerdfitness.com/coaching-
overview-page/)) that he went from Steve Rogers to Captain America
(https://www.nerdfitness.com/blog/how-tiny-changes-transformed-me-from-steve-
rogers-to-captain-america/).
That’s right, strength training is only 10% of the “slim down or bulk up” equation. The
other 90% is nutrition and total calories consumed.
Want to lose weight? Strength train + caloric restriction
(https://www.nerdfitness.com/blog/how-many-calories-should-i-eat-every-day-a-
look-at-total-daily-energy-expenditure-tdee/).
Want to get bigger? Strength train + caloric surplus

(https://www.nerdfitness.com/blog/13-tips-for-guaranteed-weight-gain-the-
skinny-nerd-manifesto/).
“My focus is on running/basketball/quidditch and I need to stay slim! How do I

strength train for this scenario?”
Studies have shown that strength training increases the endurance of your muscles.
[30]
In fact, resistance training and weight training not only help to tune up an out of
shape nervous system and increase the activation of motor units within your muscles,
but also helps increase their overall endurance.
Want to run your first 5K (https://www.nerdfitness.com/blog/couch-to-5k-
crucial-things-to-know-before-you-start-training/)? Strength training will keep
you injury free. One of our coaching clients (https://www.nerdfitness.com/coaching-
overview-page/), Aylette, used strength training to keep her injury free
(https://www.nerdfitness.com/blog/how-aylette-overcame-injuries-grew-strong-
and-started-winning-gold-medals/) and she recently one a triathlon!
If you’re worried about getting too big, remember: there are many types of
strength training (https://www.nerdfitness.com/blog/strength-training-101-where-
do-i-start/) (and alternate forms of strength training like acro yoga and rock climbing
(https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/)!), and
size and strength don’t always go hand in hand.
I Don’t like Gyms. Can I Still Strength

Train?
You don’t ever have to set foot in a gym if you don’t want to.
Sure, gyms are great, as long as you join the right gym
(https://www.nerdfitness.com/blog/strength-training-101-finding-the-right-gym/).
And we can also teach you how to train in a gym
(https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-
need-to-know/) so you avoid that “lost sheep” feeling.
But they aren’t for everybody!
You can get really strong as hell doing just bodyweight exercises at home.
Remember how I talked about “progressive overload” earlier? That applies to
bodyweight training too.
You just have to constantly increase the challenge your muscles face. Like moving
from our Beginner Bodyweight Workout
(https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-
muscle/) to our Advanced Bodyweight Workout
(https://www.nerdfitness.com/blog/advanced-body-weight-workout-warning-this-
will-kick-your-ass/).
And then advancing to handstands (https://www.nerdfitness.com/blog/a-beginners-

guide-to-handstands/) and even gymnastic ring muscle-ups
(https://www.nerdfitness.com/blog/lord-of-the-rings-how-to-get-in-great-shape-
using-gymnastic-rings/).
You just have to keep challenging your muscles and get strong as heck. Look at any
gymnast, male or female – those physiques are built through bodyweight training!
To progress in bodyweight exercises, you need to start, so you have something to
advance from. You can begin by trying our beginner bodyweight routine RIGHT NOW:
Do you know how to properly build a workout routine

(https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/)
that has bodyweight exercises that properly scale up as you get stronger?
It’s super fun building your own program, but many people just want to follow a plan
that they know is aligned with their goals. If you hate gyms and still want to get
strong, let us help!
No gym? No problem. Let our coaches build you a fun program that fits
your life:
How to Start Strength Training

Today: Next Steps:
If you’re ready to start, fantastic.

We’d recommend a simple program to get your feet wet.[31] You know, to learn the
movements, build some confidence and prove to yourself that you can DO this!
If you want to take the Next Step, here’s how Team Nerd Fitness (that’s us!) can
help you:
1) Work with a a professional Yoda! If you want confidence that you’re are following
a program that is tailor-made for your busy life, situation, and goals, check out our
popular 1-on-1 Coaching Program (https://www.nerdfitness.com/coaching-overview-
page/).
You’ll work with a certified NF instructor who will get to know you better than you
know yourself, keep you accountable, and help you reach your goals.
2) Join our amazing free community, the Nerd Fitness Rebellion! It’s free to join,
and we provide you with free goodies like our Strength Training 101 ebook when you
sign up:
Download our comprehensive guide

STRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Your Email GET IT NOW
3) Read ALL of the other amazing resources on Nerd Fitness. We’ve published
millions of words over 800+ articles at Nerd Fitness that you can read, but these are
the guides that will be the most helpful to you on your journey:
Read Part 2 of Strength Training 101: Pick a Beginner Strength Training Workout
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/).
Need to join a gym? Here’s how to find the right gym for you
(https://www.nerdfitness.com/blog/strength-training-101-finding-the-right-
gym/).
Want to work out in a gym? Try our 5-level Weight Training Routine
(https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-
you-need-to-know/) that will level you up from Rookie to Barbell Badass.
Want to hire a trainer? Make sure you hire a good trainer
(https://www.nerdfitness.com/blog/how-to-hire-a-good-personal-trainer/)!
Start barbell training (my favorite): Read our guides on Squats
(https://www.nerdfitness.com/blog/strength-training-101-how-to-squat-
properly/), Deadlifts (https://www.nerdfitness.com/blog/strength-training-101-
the-deadlift/), and Bench Press (https://www.nerdfitness.com/blog/what-do-you-
bench-strength-training-101-the-bench-press/). Oh, and you NEED to read
Starting Strength (https://amzn.to/2ZEUKoN), the strength trainer’s bible.
Get more info about women and weight training
(https://www.nerdfitness.com/blog/7-strength-training-myths-every-
woman-should-know/).
I don’t care which next step you pick, as long as you PICK a plan that works for
you
It’s simple to follow
You have all of the equipment available
It focuses on compound, full body movements
Congratulations: You just made it through the first class of Strength Training 101!
What big questions do you have about strength training?
Has strength training worked for you?
How else can Team Nerd Fitness help you?

Now go pick up something heavy!
-Staci
PS – Please read part two, “5 Strength Training Workouts for Beginners
(https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/)!
PPS: Be sure to check out the rest of Strength Training 101 series too:
Beginner Strength Training Workouts and Exercises
(https://www.nerdfitness.com/blog/2014/01/14/strength-training-101-where-do-
i-start/)
6 Beginner Gym Workouts! (https://www.nerdfitness.com/blog/a-beginners-
guide-to-the-gym-everything-you-need-to-know/)
How Much Weight Should I Be lifting?
(https://www.nerdfitness.com/blog/2014/02/06/strength-training-101-how-
much-weight-should-i-be-lifting/)
How Many Sets and Reps? (https://www.nerdfitness.com/blog/the-correct-
number-of-reps-per-set-in-the-gym/)
How to get your first pull-up (https://www.nerdfitness.com/blog/do-a-pull-up/)
How to Do the Back Squat Properly

(https://www.nerdfitness.com/blog/2014/03/03/strength-training-101-how-to-
squat-properly/)
How to Do the Front Squat Properly (https://www.nerdfitness.com/blog/how-to-
do-the-front-squat-a-definitive-guide/;)
How to Do the Overhead Press
(https://www.nerdfitness.com/blog/2014/05/28/strength-training-101-the-
overhead-press/)
How to Do The Deadlift With Proper Form
(https://www.nerdfitness.com/blog/2014/10/07/strength-training-101-the-
deadlift/)
How to Do Inverted Rows (https://www.nerdfitness.com/blog/inverted-row-are-
you-missing-out-on-this-great-exercise/)
###
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Avatarthe elliptical over the treadmill. Proper form on coxandrew — This really resonated with me. I've
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exercises you can do to work the same muscles. wanted to lose one pound each week, I should
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11/12/2019 Strength Training & Weight Training 101: How to Get Strong | Nerd Fitness

Strength Training & Weight

Strength training will change your life.

Here’s that deadlift by the way (at a bodyweight of 150 lbs):

6 Gym Workouts For Beginners (https://www.nerdfitness.com/blog/a-beginners-

Download our comprehensive guide

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What are the Benefits of Strength

Life is EASIER when you’re strong:

survivors[11] and clinical depression.[12]

In addition to physical improvements, strength training will make you healthier:

If you’re looking to improve in other areas (a sport, traditional cardio, or an activity

Let us teach you how to lift weights safely and properly!

Who SHOULDN’T strength train?

Trying to be balanced, I wanted to find studies of a single group of people who

Long story short: EVERYBODY should strength train.

What Is Strength Training? The

“Strength training” of any kind can be explained by two things:

stronger to prepare for the next challenge.

That’s strength training!

We cover exact strategies in our “How many sets and reps?

Can I strength train to lose weight?

1. Build our muscles stronger and tighter.

As we cover in our “Why can’t I lose weight

Yeah, you’re hearing me correctly.

Am I Too Old to Strength Train?

As we cover in our “am I too old to strength train

Will Lifting Weights Make Me Bulky?

No (unless you are TRYING to get bulky).

And I’m just one example.

Want to get bigger? Strength train + caloric surplus

“My focus is on running/basketball/quidditch and I need to stay slim! How do I

I Don’t like Gyms. Can I Still Strength

And then advancing to handstands (https://www.nerdfitness.com/blog/a-beginners-

Do you know how to properly build a workout routine

How to Start Strength Training

If you’re ready to start, fantastic.

Download our comprehensive guide

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Has strength training worked for you?

How else can Team Nerd Fitness help you?

How to Do the Back Squat Properly

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Strength Training & Weight Training 101

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