7 Principles To Keep In Mind Before Starting Strength Training

If you’re brand new to training, it can seem daunting to know where to begin. Which program should I start with? How to choose my weights? How many times a week should I train? Do I need to hire a coach? Do I need to take these crazy supplements? How much should I be progressing at the start? 

It’s easy to get caught up in trying to buy the right gear before starting or hiring the best trainers and coaches. Following a program is one thing but changing your habits and the wiring of your brain is an entirely different beast. That’s why crash diets or workout challenges are so popular. The nature of these challenges is setting a deadline which makes it easier for you to see it through. There’s the “golden ticket” at the end you’re trying to get to without the consideration of the aftermath. The thing about these challenges and short-term diets is that they’re aggressive and unsustainable for a reason. These habits aren’t created from a mindful practice and not by raw desire from within. You have to WANT these changes. Just doing it because you think it will help you get to where you want to be faster is not a reason to bring it into your life. 

Adopt changes in your habits and lifestyle for long-term effects. As much as training is very outcome-based, getting grounded in the small habits that create your foundation is what’s MOST essential. 

Here are 7 principles to keep in mind before starting your strength journey.

1. Movement mechanics over everything. 

It’s easy to get caught up in the desire to push heavy weight right off the bat. You might be able to see some progress at the start (thanks newbie gains!) but this isn’t a wave you’ll be able to ride for very long. Every movement is a skill before it’s an exercise. Mastering the skill of moving in the best way possible without any potential dysfunction ensures a proper foundation you can build upon as you begin to increase in strength. Having great movement mechanics also enhances your ability to develop more strength in the long run. The more efficient your movements are, the less energy leaks your body will experience when performing these exercises. At light weights, every movement should feel relatively effortless. If something feels off, it may be due to inefficiency or lack of range of motion somewhere in your body. Making sure you address them before beginning your strength program will mitigate the risk of future injuries or hitting a plateau.  

2. Simple training before complex methods. 

Starting off with the basics of strength is just as important as prioritizing proper movement mechanics. It’s always fun to look up to the elite and observe how they train. However, consider the number of years of practice and training have under my belt. They’ve earned the right to train certain variations and to test their bodies in certain ways. As appealing as it might be to jump into an advanced levee program, mastering the basics is essential to your progress. For example, you can build up your fitness level doing a standard bodybuilding style split incorporating lower body and upper body days. Follow a standard rep range for a variety of push/pull exercises and gradually increase your ability to tolerate and recover from certain intensities. Over time, this will help create a solid foundation which you can start to branch out from and explore other more advanced methods of training. 

3. Supplements are to “supplement”. 

You’ve most likely encountered that one guy from your local gym that claims he’s taking the highest-grade creatine and best whey isolate on the market—yet doesn’t have much to show for it. Getting any additional recovery support from substances other than whole foods will only benefit you to the extent to which you’re pushing your training. Supplements aren’t going to magically get you to pack on lean mass. Nor are they going to help you set a new deadlift PR. Supplements are there to give you a little extra boost in recovery so your body doesn’t have to work so hard to rebuild itself from training-induced damage. You can’t trade high-grade supplements for a lack of proper nutrition. Your training progress is directly correlated to your ability to recover from a previous day’s work—not how much work you’re able to do. Spending all your money at the local supplement shop right as you begin a strength training program might not be the best use of your funds. Train hard and recover as best you can before considering stocking up on tubs of powder. 

4. You can’t out-train a bad diet. 

This one ties into the previous point above. Just as you can’t replace eating a proper diet with supplementation, you can’t out-train a poor diet. Of curse, fuelling your body with an adequate amount of calories to perform well is crucial. But eating “whatever you feel up to” without considering the impact on inflammation or gut health is a rookie mistake. Eating is inherently a metabolic stressor. If you’re going to ask your body to perform at a high level in the gym, it needs to have the best quality fuel available to utilize. Think of it this way: your Ferrari will only be able to go as far as the quality of the fuel it’s given allows it to. At some point in time, it will start to damage the car from the inside out. The same thing applies to your diet. You might be able to get away will a slightly sub-optimal diet for a little while. However, you’ll be able to go harder for a more extended period of time if the quality of your nutrition is the best of the best. A good place to start is eating enough protein (1g per pound of body weight), complex carbohydrates  (potatoes, rice, oats), and healthy fats for hormone support (monounsaturated and polyunsaturated sources such as olive oil, nuts, seeds, avocados). 

5. 20% of your day is spent in the gym. 

The intensity of your training will of course play a very big part in how quickly you progress and build strength. Not going heavy enough or doing enough volume might not warrant the results you’re looking for. On the flip side, only focusing on how much you’re doing in the gym also isn’t the best recipe for success. The time you spend in the gym is a sliver of the total hours you have in your entire day. How you spend the rest of those waking hours could make or break the progress you see in the gym. Are you getting quality hours of sleep? Are you sedentary for the majority of your day? How much physical, emotional, and mental stress are you managing? How much time are you dedicating to recovery on the physical and mental side of things? As previously mentioned, you will only see progress from your training if you’re able to adapt to the stimulus you expose your body to while in the gym. Keep in mind how you spend the rest of your waking hours to see the changes you’re looking to see. 

6. Hiring a coach can help get the ball rolling. 

Thanks to the internet and living in the 21st century, you can access any information you need as simply as the click of a button. The trick is knowing which sources are credible and which are full of nonsense. Deciphering which program to follow and which methods to incorporate into your training plan can be daunting. Just as you wouldn’t diagnose yourself without leaning on a medical expert, you shouldn’t just follow “any” program from your latest Google search. Seeking out guidance from an industry expert is a sure way of taking the thinking out of what you should or shouldn’t be doing at the start of your strength training. Working with a coach can also teach you what to look out for when you’re training (making sure your positions are solid, how to choose your weights, and how to load your barbell). These experts have dedicated their time to perfecting their craft to help people like you get stronger and become fitter. Leaning on their knowledge will only enhance your experience and help you build more confidence. 

7. Look for changes beyond the numbers.

Data is everything when starting a new program or training plan. However, as much as numbers can run the show, there are plenty of ways to observe whether or not you’re progressing from the training you’re doing. It’s easy to get caught up in seeing the numbers climb week over week. It’s motivating and extremely gratifying! When you encounter moments when the weights aren’t increasing as quickly as before or perhaps you’ve hit a standstill, getting discouraged is a very natural feeling. Remind yourself there are so many other ways to measure progress and sometimes those turn out to be bigger wins than anything else. Has your body composition changed? Do you feel as if your clothes fit differently? Has your confidence improved? Are you getting compliments from others around you? Do you feel as if life tasks are easier to perform than before? Do you feel as if your baseline health has improved? FEELING stronger is a huge indicator that what you’re doing is working. Your numbers may not change a whole ton especially later down the road so focusing on the small wins aside from the weight on the bar is what will make you keep coming back. 

In summary…

Strength training is a lifelong journey and will evolve at every step and every stage you grow through. You’ll learn something new about yourself at every turn and will surprise yourself more times than you can count. As you begin this new endeavour, your greatest assets will be patience and consistency. No matter how good, bad, or ugly it gets, keep showing up and be gracious to yourself.

10 years from now, you’ll be grateful you did.