Getting Started
Strength training probably isn’t what you’ve seen on Instagram or TikTok. A lot of that content comes from people who’ve been training for years, telling you the “best” exercises — but those are the best exercises for them, not for you. They’re not speaking to your individual needs.
The right starting point depends on your body — your anatomy, mobility, and injury history. Normally I’d assess this in person before building a program. Since we can’t do that here, here’s how I’d approach it for most beginners.
Where to Start: Machine-Based Exercises
We’ll begin with machines. They support and stabilize your body while you train, which means you can build real strength safely, in a controlled position, before moving on to free weights.
A simple starting program might look like:
- Chest press machine – horizontal pressing movement
- Leg press machine – pressing movement for the legs
- Seated row (chest-supported) – pulling movement for the back
- Shoulder press machine – overhead pressing movement
- Leg extension – isolation exercise for the legs
This is just an example — it’s not the only way to start, but it builds strength in a safe, stable way before progressing to free weights, cables, or other machines.
How to Progress
- Focus on correct form first, always.
- Start with reps in the 10–15 range per set, rather than very low reps. This keeps the load manageable while you’re still learning the movements.
- Aim to work close to — but not all the way to — failure, so you’re training with intensity without overloading a body that isn’t used to it yet.
- As you get stronger, gradually increase the weight or the reps over time.