Where to Start If You’ve Never Lifted Before
Let me guess, you’ve thought about lifting weights, but something keeps holding you back.
Maybe you’ve said one of these before:
“I need to lose a few pounds first.”
“I’ll start once I have more time.”
“I wouldn’t even know what to do in there.”
I’ve heard every version of it!
Here’s what I want you to know: you don’t need to get in shape before you start strength training.
Strength training is HOW you get in shape.
Why It Feels So Hard to Start
Most women haven’t been taught how to lift.
We grew up thinking cardio was the key - smaller, lighter, thinner.
So when someone says, “you should start strength training”, it feels like they’re speaking another language.
Then add in walking into a gym full of people who look like they know what they’re doing!
Intimidating right?
But here’s the thing: even the people who look confident now had a day one. They just kept showing up long enough to feel comfortable.
So Where Do You Actually Start?
Start smaller than you think you need to.
You don’t need fancy programming or a five-day split. You just need consistency, the basics, and the patience to feel a little awkward at first.
If you’re brand new, focus on these 5 movement patterns that cover your entire body:
Squatting
Hinging
Pushing
Pulling
Carry
Every good program builds from those. Start with a weight that feels manageable, the last couple of reps should feel hard. Then, add a little more weight over time. That’s what we mean by “progressive overload.”
Think of it like this: you’re teaching your body a new skill. Repetition is where confidence comes from!
How Often Should You Lift?
If you’re just getting started, two to three full-body workouts a week is a great foundation but it still requires consistency and effort. You can’t just “fit it in when it’s convenient” and expect results. The women who get stronger treat those sessions like appointments, they show up, even when they don’t feel like it.
So, aim for:
2-3 full-body strength sessions per week - focus on getting stronger, not just “moving.”
Daily movement - walks, mobility work, or something that gets your body moving.
Recovery that supports progress - sleep, hydration, protein, and stress management.
Consistency is what it’s all about! Strength training is challenging. It’s supposed to be. But if you keep showing up, you’ll start to feel the payoff - stronger, more energy, and that quiet confidence that builds when you know you’re putting in the work.
Other Things That Help
Let’s be honest, starting is one thing. Sticking with it is another. Lifting a few times and then ghosting your workouts won’t get you stronger. You have to show up for yourself, even on the days you’d rather skip it.
Here’s what makes a real difference:
Fuel properly. Whether your goal is fat loss, muscle gain, or maintenance, make sure you’re eating enough to support your training and recovery. Protein at every meal, balanced carbs and fats, the goal is to fuel, not just cut.
Learn what muscles you’re working. That mind-to-muscle connection matters more than most people realize. Don’t just go through the motions feel the movement, know what you’re training, and make every rep count.
Track your progress. Keep a simple log of what you lift, how many reps you do, and how you feel. You’ll start seeing small wins long before you see the results in the mirror..
Stay patient. Progress isn’t always visible right away. You’ll notice it in your energy, your confidence, and the way everyday things start feeling easier. That’s the kind of change that lasts.
SO…
You don’t have to “earn” your spot in the gym.
You belong there, even if you’re learning.
Especially if you’re learning.
Start where you are.
Use what you have.
Do what you can.
You don’t need to be perfect, but you do need to be consistent. Strength doesn’t just happen because you wish for it. It’s earned through the work you put in when nobody’s watching.
You’re going to have days where it feels awkward, heavy, or slow. That’s normal. Keep going anyway. You’ll be amazed at how much changes, not just your body, but your confidence, energy, and how you carry yourself.