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Starting strength training

A simple way to begin: how often, how heavy and how to progress.

· 4 min read · Last reviewed:

How often

Two to three full-body sessions a week are enough to start. Rest days matter, because you get stronger while you recover.

How heavy

Pick a weight you can lift with good form for 8 to 12 repetitions, with two or three repetitions left in reserve. The one-rep max calculator can estimate training weights as a percentage of your maximum, typically 60 to 80 percent.

How to progress

When you can do the top of the repetition range on every set, add a small amount of weight next time. Slow, steady progress beats big jumps.

Stay safe

Warm up, learn the technique with light weights first and use safety bars or a spotter for heavy lifts. Stop if you feel sharp pain. If you have a health condition, ask a doctor before starting.

These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.

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