What should a strength training beginner start with? 7 things I learned after 10 years｜佐々木 健太｜BIG3 500kg

“I want to start strength training, but I don’t know where to begin.”

I will solve that problem. In conclusion, I recommend keeping the following points in mind when strength training.

I have been strength training for about 10 years now. I have summarized this based on my experience, so please read until the end.

“I want to start strength training!!”

I would be very happy if this could be of any help to those who say that.

1. Start with 2-3 times a week

“How often should I do strength training?”

In conclusion, I recommend starting with 2-3 times a week. Whether you want to build strength or increase your body size, the process of recovery is necessary.

In other words, it is a better choice to do strength training at a pace of every 2-3 days. If you overwork your body every day, it will actually be counterproductive, and you will not be able to get the body changes you expect.

“But it seems like the muscular guys in the world do strength training every day.”

The strong men in the world do strength training almost every day. This is an undeniable fact. The reason they can do that is becausethey divide the parts they train depending on the day.

Even though you have just started strength training, if you push your training this hard, there are various disadvantages.

If you try to do everything while you are not used to strength training, your proficiency in the exercises will not keep up. You will end up continuing strength training with everything being half-baked.

First, I recommend practicing the exercises introduced later 2-3 times a week. By continuing the same exercises 2-3 times a week, you will get better at those exercises, which will lead to changes in your body.

Once you get used to 2-3 times a week and have some time and physical strength to spare, it is a safe choice to gradually increase the frequency. It is preferable to divide your training into upper and lower body, or into a 5-day split, only after some time has passed.

2. Train your whole body at first

“I only care about my upper body looking good.”

I was the same way at first. However, I recommend training your entire body evenly. The benefits of training your whole body are immeasurable.

It not only balances your appearance but also improves your body’s functionality. Your whole body is interconnected.

To put it simply, training your lower body can lead to improved strength in your upper body.

When I work out at a 24-hour gym, I sometimes see people who only train their upper body and ignore their lower body entirely.

Between us, I used to only train my upper body too. After all, having upper body muscles looks cooler. The lower body isn’t visible, so it’s fine. I had a phase like that.

Now, I regret it. I wish I had started lower body training sooner. Since I started training my lower body, it has had a positive effect on all my training.

I understand the desire to train specific muscle groups. But, take my word for it and try training your whole body evenly. There will come a day when you’ll be glad you did.

3. Learn basic exercises like the BIG3

“What are the BIG3?”

Perhaps some of you have heard of squats or the bench press.

“I want to start strength training, but I don’t know where to begin.”

If it’s your first day of strength training, you’re bound to feel that way. For those people, I recommend starting by learning basic exercises like the BIG3.

This is because mastering exercises that involve moving more joints will definitely make you better at other exercises as well.

It might be a good idea to build your routine based on equipment with free paths, such as barbells and dumbbells.

“By the way, what are the basic exercises?”

Please see below for reference.

“I don’t understand even after seeing the exercise names”

For those who feel this way, please try searching on YouTube or similar platforms. Since these are all major exercises, there should be plenty of videos uploaded.

Exercises that everyone knows are highly necessary for a reason. First, let’s start strength training with basic exercises like squats, bench presses, and deadlifts.

4. Prioritize form over weight

You will inevitably feel the urge to lift heavy things. I was the same back then. However, you should prioritize form over weight at first.

If you lift heavy weights right away, there is a risk of injury, or you might not be targeting the intended muscles.

“So, how much weight is good?”

Regarding that, since there are individual differences, I cannot tell you exactly “how many kilograms” to use.

Therefore, try setting the weight based on the number of repetitions instead. If you have just started strength training, a weight that you can lift 10 times should be just right.

By prioritizing form over weight, you can focus on the target muscles safely and effectively. Hold back that urge to go heavy, and focus on your form first.

“I don’t know if my form is correct on my own”

Isn’t this a point that everyone struggles with? Regarding this problem, there is no choice but to have a third party intervene. In that case, the following options can be considered.

After all, having someone else evaluate you is the quickest way. Rather than fumbling around on your own, asking an expert in the field will likely lead to faster growth.

In this day and age, most 24-hour gyms have personal trainers on staff. It might be worth considering it as a proactive investment and taking that first step.

5. Record your training

I recommend keeping a record of your daily training.

By recording your training, you can not only feel your daily growth, but you also don’t have to memorize the weights or machine settings every single time.

“By the way, what should I write down?”

The important point is to note down things you notice in your notebook. By jotting down what you notice from time to time, your senses will gradually become sharper.

“I felt the squat was lighter when I changed my gaze like this”
“I felt more stimulation in my chest when I changed the position of my feet like this”

These are just examples; subjective notes are perfectly fine. As these notes accumulate, your training should become more refined.

“That sounds a bit tedious”

I understand how you feel. However, there is no doubt that it will become an asset someday. Take my word for it and please try to keep recording your training.

6. Don’t try too hard with your diet from the start

Diet is something that tends to be neglected. If your diet is neglected, your hard work in strength training will be wasted. However, jumping straight into a life of chicken breast and broccoli is too harsh.

I believe for most people, strength training is something you do alongside your private life. So, there is no need to be that rigid. Isn’t it enough to just be a little mindful of it?

Eat plenty of carbohydrates and protein, and keep fats moderate. It might be better to go about it with a relaxed mindset like this.

“No, no, I’m doing this seriously”

For those who feel this way, it would be good to calculate calories and pay attention to your PFC balance. There is nothing wrong with being serious. Please do pay attention to your diet as well.