Fitness Tip! How To Start A Resistance Training Program


The most common challenge that fitness beginners face when starting a resistance training program is where to start.

Should they begin with:

  • Barbells?
  • Dumbbells?
  • Machines?
  • Suspension Trainers?
  • Or something else?

They know they have to do something to get healthy and fit but they’re not sure how.  They know that strength training is one of the best ways to get strong but it can be discouraging because of the overwhelming amount of information out there. The danger of course is that if our fitness beginner starts off the wrong way things can become dangerous, causing potential injuries and ultimately giving up.

We don’t want that.

So where do we begin?



Once you’ve gotten your medical doctors approval to begin a strength training program, the next step is to pick the correct method.  It’s my advice that you begin by starting with the 3 big body weight exercises before picking up dumbbells or barbells or even using resistance machines.  My top 3 body weight exercises are:

  1. Push ups
  2. Squats
  3. Sit ups

Once you’ve properly warmed up for 3-5 minutes doing stretches, marching in place, jumping jacks and/or lateral arm swings, start your strength program.

Aim for 3 sets of 8-10 reps of each of the exercises (push ups, squats and sit ups).  Rest for 30-60 seconds in between each set – more if necessary.  For push ups, put your knees on the floor if you need to adjust the exercise to make it easier.  Don’t worry, you’ll build up strength quickly if you’re consistent with this program, get adequate rest and eat a proper diet.

You can do this program, 2-3 times a week for 3-4 weeks.  Work up to 3 sets on each of the exercises.  If you can get one set to start out – GREAT!  You’re on your way. Never get down or disappointed just stay consistent doing the program until you can do 3 sets of 8-10 reps of each of the three exercises.

Making the decision to do master this program will enable you to take a GIANT leap towards a stronger, fitter, healthier body.  The program above will take you less than 11 minutes so there is no excuse for claiming a lack of time.  And remember – you’re only doing this program 2-3 times a week.


“Weakness is a crime” so said Bernarr MacFadden, considered by many to be the “Father of Fitness”.  He may be right – but who cares? Each day you’re getting stronger.  With each rep, it’s becoming a healthy habit and your body will love you for taking care of it.  In life, we’re all either getting stronger or weaker.  And now that you’ve committed to strengthening your body, you’ve unlocked the ability to deal with your physical weakness as well as any mental challenges that life will surely hand out.

You’re now an athlete now.  You’re working towards a goal.  The goal?

3 sets of push ups, 3 sets of squats and 3 sets of sit ups doing 8-10 reps of each.


It’s important to keep it simple when starting out.  If a strength program is too complicated, fitness beginners are bound to become disallusioned and give up.

But not you.  You’ve got the knowledge, the time and the desire.  You’re going to mark your calendar for the upcoming week.  Mark each of the 2-3 days that you’re going to do this program and then do it.  No excuses.  You’ve got a simple plan, now follow it.

I hope these tips will help you become clear and focused.  Life is all about deciding to make a change and then committing to it.  Try the program above and then let me know in the comments below what you think. I’m here to help.  Speaking of which, I made a video below just for you to expand on this article.  Enjoy!


P.S.  Check out the top 6 beginner exercises page on this site to see a visual of the 3 exercises mentioned in this strength training program.