The beginners’ introduction to strength training

At Physically Fit, we want to see everyone in the gym and enjoying their training – and that includes people who are new to fitness.  

We know first-hand just how daunting it can be to get started. Newbies have access to a million different training programs – a quick Google search brings up a tonne of options! – but as someone who has never trained before, how do you know which one to choose, and more importantly, which one is the best fit for you?

This is precisely why our team came up with our Introduction to Strength Training. It takes you from absolute beginner to intermediate level over the course of 9 months. Now, this may seem a long time to be on the same program, but this program is completely different to a bog-standard routine because it’s broken down into three 3 month stages. And within these stages, the program is broken down further into 4 week blocks. This means you won’t get bored doing the same things over and over again, and the variety of exercises will also challenge you to push yourself and create your own strength goals, however simple or ambitious they might be. 


Stage 1 

Stage 1 is for our absolute beginners. It will take you through a twice-a-week training schedule that introduces you to all the basic exercises and teaches you which body parts you are targeting (and why). Over the three separate 4-week blocks within the program you will learn how to increase volume and intensity within your workouts in a safe and effective way. 

Once you have completed Stage 1, you should be ready to move onto Stage 2. But if you feel that you would rather stick with this program for a while, you can also do that by repeating block 3 on the program.

If you have been going to the gym for a little while and feel you’re already past the twice a week phase, you can skip straight to Stage 2.


Stage 2

Stage 2 is our introduction into the ‘big 3’ lifts: squats, bench presses and deadlifts. This program is structured over 3 days and will give you a much better understanding of how different body parts work together; how to increase your strength levels; and how to push your strength and muscle endurance levels even further. Throughout the course of the three 4 week blocks, you will become very proficient in all three of the big lifts and will really start to feel much more confident with your training and within yourself. 


Stage 3

The final stage will be the most challenging yet the most rewarding. At this point in the program, we will shift you onto a 4-day-a-week training schedule – so be prepared to buckle down! To mix things up, you will learn overhead pressing techniques to complement your big lift skills. 

In this final stage, we will also introduce you to some of the more advanced techniques of strength and hypertrophy training, including drop sets and supersets.

Once you have completed all three stages of this series, we guarantee you will be much more confident at the gym; you’ll have a real sense of what you want to achieve with your training; and a much clearer idea of how far you want to push yourself. 

When the 12 week program is up, we recommend asking us to create a more personalised program for you that will be structured to your precise needs and goals. We’ll base your regime on everything you’ve learned in the last 9 months, along with your own strengths and weaknesses. 

You can purchase your Introduction to Strength Training program via our online shop. If you have any questions, or want a little more information before you commit, just drop us a message here.