Starting strength training can feel overwhelming, but it doesn’t have to be. Whether you're in a gym or working out at home, the key is to start small, stay consistent, and celebrate your progress. At Freyja Fit, we’ve been there too, which is why we created this step-by-step guide to help you navigate your first month with confidence.

Why Strength Training?

Strength training isn’t just about building muscle—it improves your overall health, posture, confidence, and mental well-being. It strengthens bones, reducing the risk of osteoporosis, and helps with balance, making daily movements easier. Beyond the physical benefits, lifting weights boosts your mood and relieves stress, helping you feel strong both inside and out.

Your 4-Week Strength Training Plan

Week 1: Building Foundations

Start with bodyweight exercises to master form before adding weights. Focus on movements like squats, lunges, and push-ups to build a strong foundation. Consistency is key—just showing up is a win!

Week 2: Adding Equipment

Introduce dumbbells and resistance bands to challenge your muscles. Focus on simple exercises like dumbbell squats, resistance band rows, and overhead presses. Start light and prioritize control over heavy weights.

Week 3: Exploring Compound Movements

Incorporate multi-muscle exercises like squat-to-press, Romanian deadlifts, and dumbbell rows. These movements improve overall strength and efficiency. Remember, progress is more important than perfection.

Week 4: Finding Your Flow

Create a routine that fits your lifestyle by combining full-body workouts, circuit training, and core exercises. This is about building lasting habits, so celebrate how far you've come!

Essential Form Tips

Good form prevents injury and helps you get the most out of your workouts. Start with bodyweight exercises before adding resistance. Use a mirror or record yourself to check your posture, and always move with control. Listen to your body—soreness is normal, but sharp pain is a sign to stop and reassess.

Creating Your Workout Space

Set yourself up for success with a dedicated workout area, good lighting, and organized equipment. A motivating environment makes it easier to stay consistent.

Common Beginner Questions

"Am I lifting enough weight?" Start light, focus on form, and gradually increase resistance.

"How often should I train?" Begin with 2-3 sessions per week, with rest days in between.

"What if I can’t do an exercise?" Modifications exist for every movement—there’s always an option that works for you.

Essential Equipment

To start, all you need are light dumbbells, resistance bands, a yoga mat, and comfortable workout clothes.

Tracking Your Progress

Stay motivated by tracking your workouts, energy levels, and strength gains. Keeping a journal or taking progress photos can help you see how far you’ve come.

Nutrition & Recovery

Fuel your workouts with enough protein, hydration, and balanced meals. Rest is just as important as training—get quality sleep, take rest days, and stretch regularly to support muscle recovery.

Your Next Steps

After your first month, reflect on your progress, set new goals, and challenge yourself with new exercises. The right equipment makes all the difference. That's why we've created Freyja Fit - commercial grade gym equipment designed by women, for women.