1. Why Strength Training? (Even If You're a Beginner)
Strength training isn’t just for athletes or bodybuilders, it’s for anyone who wants to move better, feel stronger, and support their long-term health.
-Boosts metabolism and energy
-Supports joint health and injury mitigation
-Improves confidence and mental wellbeing
-Builds lean muscle, not just size
📍If you’re in Liverpool and want to train in a supportive, no-ego environment, the right coaching can make all the difference.
Check out The Lab Liverpool
📚 Backed by Research
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A 2012 review by Westcott et al. found strength training improves cardiovascular health, insulin sensitivity, bone density, and reduces lower back pain, all especially relevant for beginners looking to improve general wellbeing.
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Steele et al. (2021) conducted a meta-analysis showing that resistance training significantly reduces symptoms of depression and anxiety. Importantly, the benefits occurred across a range of populations and didn’t require high-volume or advanced lifting programs, a key message for anyone starting out.
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In Hunter et al. (2004), researchers highlighted how resistance training helps maintain muscle mass and resting metabolic rate, especially during aging. This supports the idea that strength training isn’t just about appearance, it’s about staying functional and independent.
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Kovacevic et al. (2018) found resistance training improved sleep quality and duration, especially in individuals with disrupted sleep. Improved sleep supports recovery and mental sharpness, benefits most beginners don’t realise they’re signing up for.
💬 Coach’s lens: We’ve seen beginners reduce joint pain, improve posture, lift heavier than they ever thought possible, and walk away feeling better in their bodies after just a few weeks.
🧠 This article is built on both subjective insight from coaching hundreds of beginners at The Lab Liverpool, and objective findings from leading strength training research.
Check out some of our members success stories here:
Claire’s Story: From Burnout to Strength at The Lab Liverpool
Tim’s Story: From Desk Job Fatigue to Energy, Strength & Better Sleep
Rhian’s Story: From Gym Nerves to Confidence
2. Why So Many Beginners Struggle (and What to Do Instead)
🔴 Program hopping or changing routines too frequently without a clear plan
🔴 Lifting too heavy, too soon, chasing soreness or “beasting it”
🔴 Relying only on isolation work without learning foundational movement patterns
🔴 Lifting with poor technique or no warm-up
🔴 Training 5-6x per week with no time to recover
💬 Coach’s insight: Beginners often think they need to earn their place by training harder. But training smarter gives better results, and reduces injuries.
3. What Beginners Should Focus On
Train 2-3x per week
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Enough to build strength and skill without burning out
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Echoes advice from Mike Boyle and Dan John: “If it’s important, do it often. If it’s not, don’t do it.”
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Full-body sessions let you practice key movements more frequently
Master the Fundamental Movement Patterns
Start with:
• Squat - e.g. goblet squat
• Hinge - e.g. hip thrust or RDL
• Push - e.g. dumbbell press or push-up
• Pull - e.g. ring row or lat pulldown
• Carry - e.g. suitcase or farmer’s carry
• Groundwork/Core - e.g. deadbug, plank
💬 Coach’s note: If you can squat, hinge, push, pull, carry, and control your body on the floor, you're covering 90% of what most people ever need.
Don’t Chase Variety, Chase Competence
Eric Cressey promotes mastery through “repetition without repetition,” minor refinements rather than constant novelty.
📚 Grgic et al. (2018): Training each muscle group twice per week yields more hypertrophy than once per week.
💬 Real-world crossover: We don’t change your program every week at The Lab. We change how you perform it. That’s what leads to results.
Use RPE to Train Smart, Not Max Out
📚 Schoenfeld et al. (2016) and Nóbrega & Libardi (2016): Training to failure isn’t necessary, especially for beginners.
📚 Davies et al. (2016): Training velocity drops as fatigue builds, beginners benefit more from sub-maximal loads and crisp technique.
💬 Coach’s lens: You can make progress without red-lining. Our beginners lift at 6-7/10 effort, enough to get stronger, not wrecked.
4. Do You Need a Personal Trainer to Start?
Not necessarily, but a good coach helps you avoid frustration and injury.
A Liverpool-based personal trainer can:
✅ Teach you to lift safely and confidently
✅ Build a plan tailored to your goals
✅ Help you stay consistent and accountable
💬 If 1-to-1 coaching isn’t your thing, small group training (like at The Lab) gives structure, support, and community, without the premium price tag. Here's What to Expect from The Lab's 6-Week SGPT Kickstart
5. What to Avoid as a Beginner
🚫 Copying influencer workouts, they often lack structure, progression, and individual relevance
🚫 Training to failure too often, beginners grow best with submaximal, repeatable efforts and better technique focus
🚫 Switching workouts too frequently, your body needs time to adapt, and novelty isn’t always productive
🚫 Chasing soreness, feeling sore isn’t a reliable sign of progress; it’s often linked to poor recovery, overdoing novelty, or excessive eccentric loading
🚫 Letting ego dictate the weight, trying to lift too heavy too soon compromises technique and long-term gains
🚫 Neglecting warm-ups and mobility, a few focused minutes at the start can significantly reduce risk of injury
🚫 Ignoring recovery, muscles grow when you rest and fuel properly, not just when you train
💬 Coach’s note: Many beginners assume soreness equals effectiveness. But we often see better results when clients train at a manageable effort and leave the session feeling capable, not broken.
📚 Kraemer & Ratamess (2004): Emphasise progressive overload over chaos.
📚 Nóbrega & Libardi (2016): Submaximal training = better long-term results for beginners.
6. Strength Training in Liverpool: What to Look For
✅ A no-ego gym that supports beginners
✅ Coaches who explain why not just how
✅ A program that builds consistency, not confusion
Our system is grounded in principles and adapted for everyday people, not just athletes.
💬 Final Word
Starting strength training can feel intimidating, but with the right principles and support, it becomes a lifelong asset.
Whether you're a total beginner or returning after time off, we've helped hundreds of Liverpool locals build confidence, capability, and consistency.
Related Articles You Might Like:
Why Strength Training Is Important for Women
📚 References
- Hunter, G. R., McCarthy, J. P., & Bamman, M. M. (2004). Effects of resistance training on older adults. Sports Medicine, 34(5), 329–348.
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
- Westcott, W. L., et al. (2012). Strength training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.
- Davies, T. B., Orr, R., Halaki, M., & Hackett, D. A. (2016). Effect of movement velocity during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 47(4), 701–709.
- Nóbrega, S. R., & Libardi, C. A. (2016). Is resistance training to muscular failure necessary?. Frontiers in Physiology, 7, 10.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
- Grgic, J., Schoenfeld, B. J., Latella, C., et al. (2018). Resistance training frequency and muscle hypertrophy: a review of available evidence. Journal of Science and Medicine in Sport, 21(3), 251–259.
- Kovacevic, A., et al. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Medicine Reviews, 39, 52–68.
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 1–6.
- Cressey, E., & Fitzgerald, M. (2008). Maximum Strength: Get Your Strongest Body in 16 Weeks. Hachette.
- John, D. (2013). Intervention: Course Corrections for the Athlete and Trainer. On Target Publications.
- Boyle, M. (2016). New Functional Training for Sports. Human Kinetics.
- Steele, J., et al. (2021). Resistance training and mental health: A meta-analysis examining the effects of resistance training on anxiety and depression symptoms. Sports Medicine, 51(3), 523–537.
