Create a Strength Training Program That Will Make 2026 Your Strongest Year

There are many benefits of strength training that will help you age gracefully, become stronger and even help you lose weight if that is your goal. But what if you’re new to this and don’t know what to do at the gym?

Depending on your goals, there are different ways to approach strength training, but before you tackle anything, it’s important to understand the basics. Using my experience from my years as a personal trainer and connecting with other experts, we’ve put together an easy-to-follow guide if you’re new to strength training. Let’s make this year your best year yet.

The basics of bodybuilding

If you’re unfamiliar with strength training, this form of exercise – also known as resistance training – involves using free weights (also called dumbbells), resistance bands, or your own weight to create muscle contractions to help you build stronger muscles. Before diving into the nuances of strength training, it’s important to understand the basics of getting started and what you should be doing.

“If you’re new to strength training, the first goal would be to create a plan around your specific goals,” says Jahkeen Washington, certified personal trainer and owner of Harlem Kettlebell Club. He says this includes how often you plan to workout and what you can physically tolerate. This approach will prevent you from overtraining, help you set realistic goals to achieve your goal, and reduce the risk of injury.

Thomas Summers, founder of Summers Method Performance and professional strength and conditioning coach, agrees with Washington’s approach and adds, “Understanding the basics of form and technique is crucial to preventing injuries and building a strong foundation.” »

When it comes to how often you should workout, ideally you want to start with two days a week or however many days allow you to be consistent. “The goal would be to eventually incorporate at least three days of strength training into your routine, accumulating 150 minutes,” says Sean Pastuch, certified personal trainer and CEO of Active Life. At least 150 minutes of moderate-intensity physical activity is also what the U.S. Centers for Disease Control and Prevention recommends. However, Pastuch advises taking your time getting there and instead focusing on stack gains along the way. And we must not forget the importance of rest days because this is the period during which your body recovers.

“Someone just starting out may experience more soreness and fatigue after sessions, which may require more recovery time before training again,” says Washington, adding, “It’s much safer to start with fewer days and progress safely once training tolerance has increased.” Remember, pain is not a sign of a “good” workout. Instead, it’s the effects of late-onset muscle soreness that occurs 24 to 48 hours after a workout that your body isn’t used to.

For a program to be most effective, Washington recommends sticking with it for at least four to five weeks before changing it. This way, you can practice the movements through consistent habits, improve your technique and form, and increase your strength and confidence.

Learn more: Best Workout Apps

How to start strength training

Now that you understand the basics of strength training, we can focus on how to get started. Unless you have a personal trainer on your side, chances are you don’t know how to structure a proper strength training program for yourself. Washington prefers full-body workouts for beginners because they allow individuals to train various movement patterns and gain strength in multiple body parts. Summers says full-body workouts hit all the major muscle groups without overcomplicating things. “This structure also helps develop strength and endurance,” he adds.

When it comes to selecting exercises, Washington relies on these six fundamental movement patterns. Keep in mind that there are a lot other exercises that fall under each movement pattern, but these are just a few examples:

Glossary of example exercises:

• Deadlift: The deadlift is considered a compound exercise that works the entire body using a joint motion at the hips to lift weight up and down. The main muscles targeted are the glutes, back, hamstrings and quadriceps. You’ll typically see the deadlift listed as a lower body exercise. The deadlift also has different variations and can be performed using a set of dumbbells, kettlebells or a barbell.

• Goblet squat: The goblet squat can be performed with a single kettlebell or dumbbell. The weight is held in front of your chest with both hands and elbows close to your body, forcing you to keep your body straight and your core tight as you lower into a squat position. This exercise targets your glutes, quads, and core muscles.

• Split squats: The split squat is another lower body exercise that involves good balance as it works each leg individually. There are variations of this exercise as well, but in general, the split squat has you standing on the floor with one leg in front and the other behind and challenges your stability as you bend both knees to lower and raise. This is similar to a lunge, except your back leg stays in place with each repetition. You can hold a pair of dumbbells or kettlebells, one in each hand, to make the exercise more challenging, use body weight, and even hold a barbell with extra weight on your back. This exercise can help you build single-leg strength and targets your glutes, hamstrings, quads, and calves.

• Push ups: Push-ups are an upper body exercise that can be effective without weights, especially if you are new to this exercise. Push-ups also have different variations (knee, triceps, diamond, width, incline, etc.) depending on your fitness level and the muscles you are trying to target. Overall, you work the chest, shoulders and core muscles. Personally, I like incline push-ups (where you use an elevated surface like a table or bench) for beginners because it puts them in a similar position to a push-up on the floor and allows them to go deeper into the movement.

• Bicep curls: Biceps curls typically use dumbbells, resistance bands, kettlebells, cable machines, or dumbbells. There are also many variations of bicep curls. Typically, dumbbells are one of the most popular ways to do bicep curls and involve starting with a pair, one in each hand, with your arms at your side and your palms facing forward. To do a biceps curl, you need to bring the weight back toward the shoulders by bending the elbows, making sure the elbows stay close to the sides of the body. The biceps curl targets your core, biceps, and forearm.

• Farmer’s transport: The farmer’s carry, also known as the farmer’s walk, is a full-body exercise designed to train you to carry a heavy load a straight distance for a set amount of time, usually one minute. It targets your glutes, back, core, biceps, triceps, calves, hamstrings and especially works the muscles in your forearm and hands, as grip strength is crucial. To perform a farmer’s carry, you must hold two heavy dumbbells (this varies depending on the person) at your side (pictured as if you were carrying grocery bags) as you walk across a room. The idea is to stay upright (not slouch) and stay in control as you walk with the extra weight.

• Boards: The plank is a core-focused exercise with different variations. Traditionally, this is done with your forearms on a mat, elbows under your shoulders, and your body forming a straight line from head to toe. You can hold it for anywhere from 30 seconds to a minute or more. It works all of your core muscles, including your upper and lower body.

“If you choose one movement from each category, you get a very effective, well-organized session that meets all your needs,” says Washington. This is similar to the programming I was taught when I was a personal trainer and had to come up with programs for clients. It’s an effective way to learn which body parts specific exercises target and how to properly pair them to suit your workout day, without the need for a personal trainer.

If you’re creating your own program, Summers recommends focusing on compound lifts — like deadlifts, squats, or push-ups — that work multiple muscles at once. “This ensures you’re hitting each muscle group at least once a week,” says Summers. Additionally, he advises tracking your progress and adjusting if necessary. A good way to track your progress is to keep a gym journal where you can record the weights you use, sets and repetitions per exercise during your workouts.

Repetitions are the number of times you can perform an exercise movement during a set. A set is the group of repetitions of an exercise that you do without rest. However, you can and should rest between sets.

The right weight training equipment

Knowing the types of fitness equipment to have on hand is essential. “For beginners, I always recommend a mix of machines, dumbbells, and kettlebells, depending on what they have access to,” says Washington. These are safer alternatives to the barbell, requiring more strength and good technique before using them. The aforementioned equipment is also a good way for beginners to familiarize themselves with the movements and progress.

Summers prefers dumbbells as well as machines that mimic natural movements. “Squat racks are great for barbell exercises, while the Smith machine can be useful for beginners needing stability,” says Summers. A know Squat port is fitness equipment made of steel frames that hold dumbbells and can be used for squat, bench press, overhead press and more. The arms of a squat rack are intended to hold the bar when not in use and to serve as an observer when you lift. A Smith machine is similar to a squat rack, but it provides more assistance and stability since the bar remains fixed to a track. It slides up and down when in use.

If you’re only training at home, Washington recommends investing in a pair of adjustable dumbbells, resistance bands, kettlebells, and a pull-up bar. “I’m a firm believer that less is more when it comes to training,” he says. If you train with different movement patterns and put in the effort, you will be able to see the results of your hard work.

Types of strength equipment:

• Dumbbells: Also called free weights, dumbbells are individual weights designed with a short bar and equal weights on each side. They come in different weights ranging from three to 100 pounds or more. Depending on the size of the weight, they are an affordable option to have on hand. You’ll probably see them on a rack in order of size at the gym.

• Kettlebells: Kettlebells have a bell-shaped shape with a handle on top, known as a horn. Kettlebells are typically made of cast iron, but you may see some covered in vinyl (great if you’re looking to protect your floor). Although kettlebells may seem intimidating, they are suitable for beginners and can make certain exercises like squats and deadlifts easier to learn than using dumbbells or a barbell. As you become more experienced with kettlebells, you will learn that technique is essential to ensure your safety and get the most out of this equipment. Here are some of our favorite kettlebell picks if you want to stock up on them at home.

• Dumbbells: Once you’re familiar with basic strength training exercises and are ready to progress with the equipment, the barbell is the next step. It is a long, straight metal bar that is usually about five, six, or seven feet long. You’ll most likely see them on squat racks on a deadlift platform (if your gym has one). A standard barbell alone, depending on its length, can weigh between 25 and 45 pounds. It’s meant to hold round weight plates (you’ll usually see them in black or different colors) on either side of the bar. Dumbbells can hold a lot of weight, making them the perfect tool to help you get even stronger once you’ve mastered the basics.

• Adjustable dumbbells: Adjustable dumbbells are space-saving weights that can replace dumbbells if you don’t have room for them. Adjustable dumbbells come in different designs, but what they have in common is that you can increase or decrease the weight with the twist of a knob, press of a button, or twist of the handle. A set of adjustable dumbbells typically comes in weights from five to 50 pounds with five-pound increments. Some brands offer heavier weights if you prefer. Check out our favorite adjustable dumbbells if you’re looking for ideas to get started.

• Squat racks: A squat rack is a piece of fitness equipment made up of steel frames intended to hold dumbbells and round weight plates on each side. It can be used for exercises like squats, bench presses, overhead presses and more. The arms of a squat rack are adjustable and are intended to hold the bar when not in use and to serve as a spotter when you lift. Here are some of our top picks if you’re considering purchasing a squat rack.

• Blacksmith machine: A Smith machine is similar to a squat rack, but it provides more assistance and stability since the bar remains on a fixed steel track. It slides up and down when in use and hangs on the frame when you’ve finished your reps. This machine is useful for practicing exercises like back squats before moving on to a squat rack.

• Resistance bands: Resistance bands are an inexpensive option for strength training and are suitable for beginners. You’ll see that resistance bands come in different weights, in long and short lengths and some have handles. Longer resistance bands are ideal for doing exercises like bicep curls, deadlifts, and overhead presses, to name a few. Shorter resistance bands are ideal for lower body workouts like squats, reverse lunges, or side band walks. Here are some of our top picks for resistance bands if you’re considering adding them to your strength training program.

How to choose the right weights

There is a general rule to follow if you are new to weights. Washington says you should focus on rep ranges to determine what weights are right for you. You may want to have a few sets of dumbbells of different weights (for example, 5-, 10-, and 15-pound dumbbells) on hand to determine a pair that seems easy but challenging enough for you.

“You want to make sure that the last two or three reps of any exercise are much more difficult than the first reps you do with the weight you’re using,” says Washington, adding, “So if someone asks you to do a set of 10 reps, the last two reps of that set should be a challenge.” For example, if you grab a pair of 10-pound dumbbells and do 10 biceps curls, those last two reps should feel more difficult than the first five reps. But they shouldn’t be so difficult that you can’t complete them – otherwise that could be a sign that you need to decrease the weight you’re using. Keep in mind that you should not sacrifice form when performing an exercise.

Washington recommends sticking to two to four sets per exercise and including two to three minute rest periods between sets. It is important to respect these rest periods to be able to get the most out of each series.

How to Advance Your Bodybuilding Program

Once you’ve mastered the key movements and feel comfortable with the weights but want to challenge yourself, there are ways to advance your program. Some simple ways to make an exercise more difficult are to increase the weight, repetitions, sets, and tempo (controlling the speed of the exercise being performed). These are ways to progress without changing the equipment you use.

You’ll know you’re ready to move on to more advanced equipment if you can successfully lift the weights you’ve had for a while and no longer feel as challenged.

“One of the main reasons to move away from equipment is if the proposed loads are no longer heavy enough to support your strength goals,” says Washington.

For example, if your maximum weight is a 50-pound dumbbell and you are able to squat it more than 20 times with ease, it would benefit you to introduce a new squat variation that provides heavier loads where you can squat eight to 12 times instead. If you primarily use dumbbells, you can swap them out for kettlebells or, possibly, dumbbells. Summers advises switching to dumbbells when you feel confident with your form using lighter weights. He says: “If you’re consistently hitting your rep goals with dumbbells, that’s a sign to step up your efforts. »

The same thing applies if you only use machines at the gym: you can change things up by switching to dumbbells. Your body will thank you for offering it a new stimulus. Washington says that when you introduce new equipment, you can follow the same process of exhausting all of your techniques before changing again.

“You can start looking at the advanced techniques offered like 5-3-1. [a method used to help you get stronger over time]repository sets [a method where you lift as many reps as possible until failure and then decrease the weight each set after] and supersets [doing a set of two different exercises back-to-back with minimal rest in between] exercises, just to name a few,” says Washington. These lifting strategies challenge you in different ways but will help you progress in your training.

Strength Training Terminology

Here are some key strength training terms and some of the many ways a strength training program can be designed.

Sets: A set is the group of repetitions of an exercise that you do without rest. Usually you’ll see a program asking you to do three sets (unless otherwise instructed) of a certain number of repetitions. For example, a program might read: 3×10 squats. This means doing three sets of 10 squats. You’ll do one group first, then repeat this two more times for a total of three sets.

Representatives: Reps or repetitions refer to the number of times you perform an exercise within a set. Using the previous example, 3×10 squats, 10 is the number of repetitions you perform for this exercise.

Rest period: Every strength training program generally includes a rest period between sets unless otherwise noted. Rest periods can vary from one to three minutes or as little as 30 seconds between sets. This will depend on your goal. Longer rest periods are better for building strength, while shorter rest periods are better for building endurance. During a rest period, you should focus on rest and not try to fill this time with other exercises.

Deposit Sets: This is a method of strength training in which you lift a specific weight for so many repetitions until you cannot perform another repetition in a single set. You then decrease the weight by 10% to 30% each set thereafter, with no rest between sets. For example, we will make approximately 20% less for each of the following sets. There is no rest between these sets.

Squats: Set 1: 25 pounds for six to eight reps

Set 2: 20 pounds for 10 to 12 reps

Set 3: 15 pounds for 12 to 15 reps

Supersets: This time-saving strength training technique allows you to tackle two different exercises consecutively with little or no rest in between. Often a superset includes exercises that work opposing muscle groups. Example of upper body superset:

Exercise A1: Bicep curl (a pulling exercise) 3 x 10-12 reps, rest: 30 seconds per set, then move on to exercise A2

Exercise A2: Push-up (a pushing exercise) 3 x 10-12 repetitions, rest: 1 minute, move on to the next set of exercise A1.

Tempo: A tempo strength training workout involves using time under tension when you lower or raise the weight during an exercise. This could be done quickly or slowly. You’ll probably see most programs ask you to do an exercise slowly, counting three to four seconds on a specific part of the movement.

This can be during the concentric (the part of the movement that shortens the muscle like the down part of a squat) or the eccentric (the part of the movement where the muscle lengthens like the return to standing part of the squat) part of the movement. For example: do a deadlift slowly with a three-second count down and quickly return to the starting position at the fourth second.

How cardio fits into a strength training program

A well-rounded overall workout program should also include cardio in addition to strength training. The amount of cardio you do will vary depending on your goals. If you’re looking to do cardio to maintain your health, this will be different than if you’re training for a race that requires more focus on building your aerobic endurance.

Pastuch recommends that everyone take at least one 20-minute walk every day. “If you can’t get 20 minutes of walking continuously, work to accumulate 20 minutes of walking throughout the day; that counts as cardio,” he says. For people looking for a more intense workout, he recommends including one day of high-intensity cardio per week. You can aim to do no more than 30 minutes of high-intensity cardio to reap the benefits.

Washington addresses cardio as part of your strength training day, before or after your session if you can manage it. “My personal preference is 15 to 30 minutes, depending on how much time I spend,” he says. He also suggests doing cardio on different days. “You can split between two days of strength training and two days of cardio because it gives you more flexibility in how much time you can spend on cardio,” says Washington.

Learn more: Best treadmill

Take away

As you can see, it is possible to get started in bodybuilding without feeling overwhelmed. If you start simple and slowly work toward your goal, you will develop newfound confidence and strength from all the work you have done. The best part about this sport is that you don’t have to compare yourself to anyone other than yourself. Take your time and know that there will be times when you don’t feel motivated and times when you’ll be super busy.

Additionally, don’t hesitate to ask for help if you ever question your form with a specific exercise or if you’re trying to learn a new technique. You’d be surprised how many experienced athletes or trainers at the gym are willing to lend you a helping hand.