How to Get Started with Strength Training
By Angel Austin
This IS Possible!
Starting your strength training journey can be both exciting and intimidating, especially if you are new to intentional movement or face additional challenges related to body size, disability, chronic pain, body dissociation, past trauma, or any other potential barrier. Embracing strength training from a weight-inclusive, holistic perspective is essential to ensure that any person has the opportunity to benefit from physical activity in a way that honors their unique experiences and needs.
So, What is Strength Training, Anyway?
Strength training involves movement that improves muscle strength and endurance by working against resistance. The resistance can come from weights, resistance bands, your own body weight, or even items you can find around your home.
For beginners, especially those in larger bodies, with disabilities, chronic pain, or who are unfamiliar with their bodies, the goal is to approach strength training with kindness, patience, and respect for both your body's limits and its potential.
Strength for Absolute Beginners is BACK!
We are happy to share that we are doing another round of Strength for Absolute Beginners, our program that is perfect for you if you are getting started with strength training. The program begins on September 1 and goes through October 12, a total of six weeks. Each week, you will be given assignments that will help you build on skills you learn each week. Here’s the breakdown:
Week 1: Full Body Tension
Lear how to stack your joints for maximum stability, how to use your feet to stand and walk safely and how to breathe for strength training.
Week 2: Squat
Find the squat variation that works for YOUR body, and practice adding load.
Week 3: Push & Pull
Learn how to push and pull with many variations so you can “feel it” without pain.
Week 4: Hinge
Learn how to hinge and deadlift, with variations that feel comfortable for YOU.
Week 5: Rotation & Core Strength
Learn how to stabilize one part of your body while you rotate another, which strengthens ALL your core muscles.
Week 6: Balance & Combinations
Spice things up by adding a balance component to classic strength moves. Learn simple combinations of your basic strength skills, and enjoy creating your own workouts!
As is the case with all of our PowerUp programming, Strength for Absolute Beginners is weight-inclusive and trauma informed. Coach Christine will be offering live support if you want to do additional practice workouts and you can track your progress in our PowerUp App. Here is where you can get more information and sign up!
Here are a few things to consider as you begin your journey:
Strength Training IS for You
You don’t need to have a certain “look” when starting strength training. It’s so important to focus on what you can begin to do with your body rather than how it looks. Acknowledge and appreciate the strength and capability of your body, no matter its size or shape.
Set realistic goals for yourself. Start with small, achievable goals that focus on enhancing functionality and strength rather than your appearance. For example, aim to increase your endurance or lift a slightly heavier weight over time instead of putting the focus on how much smaller your body may get.
Celebrate your progress. Recognize and celebrate every milestone, whether it's an increased number of reps, improved form, or enhanced confidence in your abilities.
Prioritize Body Autonomy and Consent
Listening to your body and honoring its needs is crucial.
Check in with yourself regularly. Before each workout, take a moment to assess how your body feels. Are you experiencing any pain or discomfort? Adjust your workout accordingly.
Choose comfortable clothing. Wear stuff that makes you feel comfortable and supports your movement without restriction (even if it’s nothing at all). Modify your movement as needed.
Don't hesitate to make adjustments to suit your needs. If a traditional squat is uncomfortable, try a modified version or an alternative exercise that works similar muscle groups. For example, you can check out this post on our PowerUp Movement Co. IG page that features some squat alternatives. For those with disabilities or chronic pain, adaptations are essential to ensure movement is accessible and effective.
Consider working with us! We can help design a customized program that takes into account all of your specific needs and help you figure out what kinds of adaptive equipment to use. You might be really hard on yourself, and we can help you give yourself “permission” to do things like using chairs or benches for seated exercises if standing is challenging.
Start Slow and Build Gradually
For absolute beginners, especially those who may feel disconnected from their bodies or are dealing with chronic pain, it's essential to start slowly and build up gradually. Sometimes, using any equipment at all is intimidating.
You can start with bodyweight exercises like wall push-ups, seated leg lifts, or chair squats. We have examples of all of these on our IG page. We can help you learn proper form. This helps prevent injuries and ensures you are working the intended muscle groups effectively. It’s important to increase intensity gradually.
As you become more comfortable and your strength improves, you can gradually increase the intensity by adding weights, increasing reps, or trying new exercises. Listen to your body and make adjustments as needed.
Integrate Mindfulness and Body Awareness
For those who may be dissociated from their bodies, body awareness practice can help bridge the gap between mind and body. Pay attention to how your body feels as you move. Notice any sensations, areas of tension, or areas of ease. This awareness can help you stay connected to your body and adjust your movements accordingly.
For many of us, past trauma has affected the ways we feel in our bodies.This means that we have to “reclaim” movement because it may feel foreign or even triggering to us. Doing the work to begin to “connect” again can be the key to consistency with your movement practice going forward. Using tools like deep breathing to enhance relaxation and focus can help manage pain, reduce anxiety, and improve overall comfort. It can also help movement feel more like self-care than a chore.
Seek Support and Build Community
Finding a supportive community can make a significant difference in your strength training journey. Connecting with others who share similar experiences can provide encouragement, motivation, and accountability. Look for online or local groups focused on inclusive fitness or strength training. These communities can offer advice, share experiences, and provide support.
With our PowerUP program, you have access not just to our coaches Sarah and Christine, but you also become part of an online community, as well. We offer group classes at different times throughout the year you can be part of. You can also find a friend or family member to be your “movement buddy”. You don’t have to do this alone!
Focus on Fulfillment and Self-Care
Finally, remember that strength training should be a meaningful experience. Prioritize self-care and ensure that your workouts align with your personal preferences and well-being.
While movement isn’t ALWAYS about joy and won’t always be a positive experience (especially in the beginning), you CAN choose activities you might actually enjoy. Do things that are fun to you and give you fulfillment. Be gentle with yourself.
If it helps to kind of “check out”, listen to your favorite music while you move. If something feels good when you do it, keep doing it! Enjoying your workouts will make it easier to stay committed. Also be sure to prioritize rest and recovery. Allow time for it between workouts. Adequate rest is essential for muscle repair and overall health.
Starting strength training as an absolute beginner, especially when navigating challenges such as being in a larger body, having a disability, dealing with chronic pain, or body dissociation, can still be empowering and transformative.
By embracing it in a way that honors your specific needs, you can embark on this journey with the confidence and motivation that will help you make strength training a consistent practice in your life. Remember to start slow, listen to your body, seek (and embrace) support, and focus on finding some sense of enjoyment in the process.
Strength training is not just about building muscle; it's about enhancing your overall well-being and celebrating the strength and resilience of your body. It’s about setting goals that align with the life you want to live. You CAN do this!