The Top 10 Questions Beginners Ask About Strength Training (Answered!)
Starting strength training can feel overwhelming, especially with so much information floating around. Whether you're stepping into the gym for the first time or getting back into a routine, it’s natural to have questions. At Iron and Mettle, we believe in evidence-based, approachable training that helps you get stronger without the confusion. Here are the top 10 questions beginners ask about strength training - answered!
1. How Often Should I Strength Train?
According to research, 2 strength training sessions per week lasting at least 30 minutes is enough to see progress and get the benefits of strength training like improved bone density and muscle hypertrophy. This frequency allows your body to adapt while giving your muscles time to recover. If you want to train more often, you absolutely can! A well-structured program will balance intensity and rest to prevent burnout.
2. Do I Need to Lift Heavy Weights to See Results?
Not necessarily! Strength training is about progressive overload, which means gradually increasing the challenge over time. You can build strength with bodyweight exercises, resistance bands, dumbbells, or barbells. However, to get stronger, you’ll eventually need to increase resistance - whether through heavier weights, more reps, or improved technique. A program that does not track weights and reps is not evidence-based and will likely not yield long-term results.
3. Is Strength Training Safe? I’m Worried About Getting Injured.
Yes, strength training is safe when done properly. In fact, it can help prevent injuries by improving muscle strength, joint stability, and movement patterns. The key is to learn proper form, start with manageable weights, and progress gradually. Working with a coach or following a structured program can make all the difference.
4. Will Strength Training Make Me Bulky?
This is one of the most common myths. Building large amounts of muscle takes years of specific training and nutrition - working out and lifting heavy 5+ days per week for years upon years. If your goal is muscle growth, you’ll need to eat in a calorie surplus and train accordingly. If your goal is strength and endurance, your body will adapt in that direction instead. In all of our years of doing business, training hundreds of women, we have never had a client tell us they felt bulky from our program. In fact, it has been the opposite. Most of our clients feel better and more at home in their bodies after learning how to properly strength train.
5. How Do I Know If I’m Progressing?
Progress isn’t just about lifting heavier weights - though that’s one great indicator! Other signs of progress include:
Increased reps or sets with the same weight
Improved form and control
Completing workouts with more ease
Gaining muscle definition or feeling stronger in daily activities
Better endurance and reduced soreness
Tracking your lifts, whether through an app, a notebook, or a structured program (like we do at Iron and Mettle), helps you see how far you’ve come.
6. What Should I Eat to Support My Strength Training?
Nutrition plays a huge role in performance and recovery. A good rule of thumb is to eat enough protein (around 80% of your bodyweight in grams) and fuel your workouts with carbohydrates and healthy fats. Aim for at least 25 grams of protein at breakfast to start the day strong. Hydration is also key - water supports muscle function and recovery.
7. Should I Do Cardio Too?
It depends on your goals! If you love cardio, you can absolutely include it in your routine. However, if your main focus is strength, prioritize lifting and add cardio as needed for endurance and heart health. A mix of both can be beneficial, but you don’t need excessive cardio to get stronger.
8. How Long Until I See Results?
Results vary based on consistency, nutrition, and what YOU consider results! Most people feel stronger within a few weeks, and noticeable physical changes happen around 8-12 weeks with regular training. Strength training is a long-term investment that has so much to do with how you feel versus how you look. We encourage our clients to focus on long-term health and wellness and think of strength training as a necessary preventative health measure vs. just exercising to change the way they look.
9. Do I Need to Follow a Specific Program?
Yes! One of the biggest mistakes beginners make is going to the gym without a plan. A structured program ensures that you’re progressively overloading your muscles and balancing different movement patterns. At Iron and Mettle, we create programs designed for steady, measurable progress - so you don’t have to guess.
10. How Do I Stay Motivated?
Motivation comes and goes, but discipline and routine keep you consistent. Here are some tips to stay on track:
Set clear, realistic goals (e.g., adding 10 lbs to your squat in 8 weeks)
Track your progress so you can see improvements
Find a supportive community like Iron and Mettle
Make workouts enjoyable by choosing exercises you like
Remember your “why”—whether it’s feeling stronger, improving health, or just proving to yourself that you can do hard things
Start Your Strength Journey with Confidence
Strength training is one of the most empowering things you can do for yourself. Whether your goal is to get stronger, build confidence, or simply move better in everyday life, the key is consistency, progressive overload, and a solid plan. At Iron and Mettle, we’re here to guide you every step of the way.
Got more questions? Stop by the gym or reach out - we love helping beginners get started!