If you are a novice trainee with little to no experience with strength training, you can expect very fast results initially. This is commonly referred to as the ‘novice effect’.

This is the time that it is possible to gain muscle and strength rapidly.

strength training exercises weight loss

Step 1: Set Your Goals

Your goals will determine your training program and nutrition approach. For instance, if you just want to improve general health and fitness, you don’t need to follow an intense powerlifting or weightlifting program.

If you are not clear about your goals, you can still follow the general strength training program in this book or modify it to match your goals.strength training exercises weight loss

Step 2: Find the Right Gym

Find the right training facility to match your goals. Training environment also makes a huge difference. If you are serious about your goals, you need to surround yourself with people who will encourage you to reach them.

After having trained at commercial gyms for many years, I’ve found that they are not the best option if you’re serious about your goals. Some commercial gyms might be good, but they are

rare. Have you ever heard the saying that whom you surround yourself with is who you become? Surround yourself with people who are fitter and stronger than your results will be much better. On the other hand, if you surround yourself with unfit people, you will not achieve the best results.

You don’t need anything fancy in a gym. Ideally, the place should have basic equipment such as barbells, dumbbells, free weights, squat racks etc. The environment should be conducive to your goals.strength training exercises weight loss

Step 3: Learn the Exercises.

If you are a beginner, you can take this opportunity to learn good technique. Compound movements such as Squats, Bench Presses, Deadlifts, Snatches etc. can be technical and require a lot of practice.  You can learn the technique by:

Reading books such as Starting Strength

 Watching instructional videos

 Watching other experienced lifters

 Hiring a coach

I highly recommend hiring a coach as a beginner to learn the right technique. It is better to learn the correct technique first rather than correcting a bad technique.

Initially, the strength gains will be neutral in nature. You get stronger simply because your technique gets better and more efficient. Don’t try to lift heavy right away.strength training exercises weight loss

  Step 4. Get the Correct Training Equipment.

All athletes use the correct equipment for their sport. Most people don’t require anything too fancy for strength training. Depending on your goals, you can select the correct equipment.

Here’s what I use:

Lifting Shoes: 

Weightlifting Belt 

Wrist Wraps 

Knee Sleeves 

Wrist Straps At the very minimum, I recommend using a pair of flat shoes such as the Converse Chuck Taylors or any similar shoe.

Running shoes are not the best because they are meant to absorb impact and may not be very stable when lifting weights. You may also want to invest in a weightlifting belt, which can allow you to lift more weight, safely.

Step 5: Training Program

Following a correct program can make a huge difference in results. The training program should be based on your goals. The next chapter will teach you how to select a good training program.

strength training exercises weight loss