How to Start a Weight Training Routine When You Have No Experience
If you’ve been thinking about starting weight training but keep putting it off because you’re not sure where to begin, worried you’ll do it wrong, or convinced it’s going to be harder than it looks, this post is for you.
I’m going to walk you through exactly how to get started, what to expect, and how to know you’re on the right track. No jargon, no complicated programmes, no kit list that costs a fortune.
Just an honest guide from someone who’s helped over 1000 women do exactly this.
First: Let’s Talk About That Voice in Your Head
I remember the first time I picked up a weight. I was self-conscious. I was convinced everyone around me was watching. I was worried I’d do it wrong, worried I’d look silly. All those thoughts were going round and round.
And honestly? As much as all those fears were completely valid, it was a massive anti-climax.
I’d built it up so much in my head. I’d over-planned, pictured exactly where I’d be and what I’d do, and then it just… happened. Nobody was watching. Nothing went wrong. I just did it.
If you’ve been putting this off because of that voice, I want you to know: the version of this in your head is almost certainly worse than the reality. The hardest part is genuinely just deciding to start.
Where Should You Actually Begin?
Here’s my answer every time someone asks me this: start wherever you’re comfortable.
For a lot of the women I coach, that’s at home. No one to judge them, no feeling of being on show, no intimidating equipment they don’t know how to use. If that’s you, that’s completely fine. If you happen to have a pair of dumbbells gathering dust in the corner, brilliant, we’ll use those. If you have nothing at all, that’s fine too.
It’s my job to meet you wherever you are. I’m not going to hand you a kit list or a programme full of exercises you’ve never heard of. The most important thing (the only thing that matters in the beginning) is that you show up and give it a go.
Everything else can be figured out from there.
The Three Movements I’d Put in Almost Every Beginner’s Programme
You don’t need a complicated plan to get started. In fact, the simpler the better. Here are the three movements I come back to again and again with new clients:
Squats. I’ll bet you sit down and stand up every single day. A squat is just a more intentional version of that. It works your legs, your glutes, and your core, and it’s one of the most functional movements you’ll ever do.
Rows. Most of us spend a lot of time hunched forward – over a desk, a phone, a steering wheel. A row pulls your shoulders back and down, strengthens your upper back, and counteracts all of that. Your posture will thank you.
Balance work. This one surprises people, but it’s non-negotiable for me. If we don’t practise balance, we lose it, and it’s something we all need for the rest of our lives. Starting early makes a huge difference.
These three movements, done consistently and progressively, will build a solid foundation. You don’t need ten exercises. You need the right ones done well.
The Biggest Mistake Beginners Make (It’s Not What You Think)
A lot of the women I work with grew up in the 80s and 90s, when fitness culture was all “no pain, no gain.” They come to me expecting it to feel horrible. They think it’ll be a chore they just need to get through, that they should be out of breath and dripping with sweat to prove it’s working.
Strength training is different.
You can go at your own pace and still build muscle and bone density. You can reframe it as quiet time that’s just for you – a chance to build headspace, not destroy it. It doesn’t have to be gruelling.
In fact, one of the most common questions I get from new clients is: “Am I working hard enough? I don’t feel done in at the end.”
That’s actually the point. Strength training should add to your life and give you energy – not take it away.
My client Jen is a perfect example. She came to me convinced she wasn’t working hard enough unless she needed a lie-down after every session. She was also changing her workouts every week, which feels like variety, but actually makes it really hard to get stronger. I asked her to trust me and stick with the same programme for six weeks.
By week three, she was hitting personal bests every session and feeling energised instead of exhausted. She finally got it.
Don’t be too concerned about intensity to begin with. Just get started, aim to keep showing up, and you’ll thank yourself in four to six weeks when you see how far you’ve come.
How to Know When to Increase the Weight
This is something a lot of beginners wonder about, and the answer is simpler than you’d think.
All my clients start with a rep range – let’s say 8 to 12 reps per set, for two or three sets. If you’re consistently hitting three sets of 12 reps and it’s feeling like less than an 8 out of 10 effort, that’s your signal. You could probably handle a bit more weight, even if it means doing fewer reps to begin with.
That’s progressive overload in practice. It doesn’t have to be complicated. It just means gradually asking a little more of your body over time, so it keeps adapting and getting stronger.
Gym vs. Home: Which Is Better for Beginners?
Honestly? It depends entirely on where you’re comfortable exercising.
Some people hate the idea of working out at home and need to physically leave the house to get into the right headspace. Others find the gym intimidating and do their best work in their living room. Neither is wrong.
The important thing is having a plan you’ll actually stick to, and one you can progress with. The best workout is always the one that happens.
What If You Have a Bad Back, Dodgy Knees, or Have Been Told to “Be Careful”?
You don’t need to do anything that causes you pain. Full stop.
Starting slowly is key – build your confidence with movements you can do comfortably, and seek guidance whenever you’re unsure. There are so many options when it comes to strength training. There will be one that suits your body and your needs; we just need to start there and build from it.
Building strength actually supports your joints and helps protect your bones. The goal is never to push through pain, it’s to find what works for you and build from that foundation.
What to Expect in Your First 4–8 Weeks
Weeks 1-4 are about building a foundation. You’ll be learning movements across each muscle group and each plane of motion. You’ll start to develop body awareness, build that mind-muscle connection, and – perhaps most importantly – build some confidence.
Don’t expect dramatic physical changes in this phase. That’s not what it’s for. This is where you lay the groundwork that makes everything else possible.
After the first month, you’ll start to progress some movements – partly for variety so you don’t get bored, and partly to give your muscles new stimulus so they keep building. From there, it becomes increasingly personal. Everything gets tailored to how you feel as you get more and more in tune with your own body.
Still Have That Little Voice Saying “But Can I Really Do This?”
In 15 years of coaching women, I’ve worked with women who all felt exactly that way at some point. Every single one of them.
That’s where good coaching comes in. Find someone you trust, ask your questions, and take it one session at a time. You don’t need to have it all figured out before you start.
If you’re not sure where to begin, you’re welcome to book a free call with me, or download my 2 Session Strength Kickstart – a simple, free programme designed to get you moving with confidence, no equipment required.
You can do this. I’ve seen it happen hundreds of times. The only thing standing between you and getting started is the decision to begin.
If you’re ready for a different approach to personal training – one built on honesty, sustainability, and genuine understanding of women’s experiences – let’s talk about how my 1:1 Coaching or Strength Essentials programmes might serve you.
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
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