A beginner's guide to exercise — anaerobic training and strength

1. Reps and sets#

Rep (repetition): one complete movement counts as one rep

For example, one push-up — lowering down and pushing back to the start — is one repetition

Set: several reps done in a row make one set

So “3 sets × 10 reps” means doing 10 reps, resting, then repeating that twice more, for 30 reps in total

How many reps each set should have is covered further on

2. Training weight#

Strength training often requires choosing an appropriate weight

Too light, and it may not provide enough training stimulus

Too heavy, and the movement can get out of control, adding unnecessary risk

For beginners, I’d suggest starting with a light weight you can move with control, then increasing gradually based on how it actually goes

Another common term is RM (repetition maximum)

For example, 10RM usually means that under given conditions, the most you can do with that weight is 10 clean reps

But beginners absolutely do not need to test their one-rep maximum right at the start

3. Failure and reps in reserve#

You may also have heard that “you have to train to failure for it to count”

Failure can simply be understood as: under the current conditions, you can no longer complete one more rep with acceptable form

But you don’t have to reach failure every session

A very practical concept is RIR (repetitions in reserve) — roughly how many more reps you could still do

For example, if you finish 10 push-ups and feel that two more would be hard to keep clean, that’s about RIR 2

For people just learning a movement, it’s fine to leave a few reps in reserve and focus on controlling the movement and getting familiar with training

Once you have some experience, then think about how to adjust the intensity

4. Progressive overload#

This is a very important principle in strength training

Simply put, once the body has adapted to the current training stimulus, you can appropriately increase the difficulty so the muscles keep getting new stimulus

For example:

• You could only do 8 reps at a certain weight, and later you can do 12

• You could only do wall push-ups, and later you can do incline push-ups

• You could only manage 1 set, and later you can do 2 sets reliably

Each of these counts as progress

That said, you don’t need to add weight or reps every single session

Progressing steadily matters more than rushing to break your own limits

1. Pushing movements: chest, shoulders and arms#

Common exercises:

• Push-ups

• Dumbbell bench press

• Machine chest press

• Dumbbell shoulder press

These mainly involve the chest, shoulders and triceps, with the exact involvement depending on the movement

For beginners, push-ups are a good choice

If a standard push-up is too hard, start with wall push-ups, incline push-ups or knee push-ups

If you have gym access, you can also start with the machine chest press to learn the basic way of generating force

2. Pulling movements: back and arms#

Common exercises:

• Resistance band row

• Dumbbell row

• Seated row

• Lat pulldown

• Pull-up

These train the back muscles, and also use the strength of the arms

Among them, pull-ups may be quite hard for someone with no training background at all

So there’s no need to start with pull-ups

Band rows, machine rows and lat pulldowns are equally good choices for a beginner training their back

3. Lower-body movements: legs and glutes#

Common exercises:

• Squat

• Chair squat

• Leg press

• Lunge

• Glute bridge

• Romanian deadlift

Leg training covers different movement patterns

For example, squats and the leg press mainly involve extension of the knee and hip, while glute bridges and Romanian deadlifts emphasise driving from the hips

With no training experience, you can start with chair squats and glute bridges

Once you’re familiar with the movements, gradually add load

4. Core training#

Common exercises:

• Plank

• Dead bug

• Bird dog

• Side plank

Core training is often misunderstood as simply training the abs

In fact the core involves multiple muscle groups around the abdomen, back and pelvis, and helps with trunk stability and control

For beginners, movements like the plank and dead bug are enough as a starting point

Of course, if your main goal is clearly visible abs, you also need to consider overall body fat level

Simply doing endless crunches won’t reduce belly fat on its own in large amounts

Fat loss still happens across the whole body

1. Not going to the gym: you can train at home#

If you don’t have the conditions to go to a gym for now, or just want to try strength training at home first, that’s completely fine

Using your own body weight, or a pair of dumbbells, you can start plenty of basic training

If you have no equipment at all, start with this video

• The ultimate no-equipment full-body home workout, beginner-friendly to help you find your rhythm fast

• Channel: 贫穷健身

It shows how to train the whole body at home with bodyweight movements, and is fairly friendly for beginners who don’t know which exercise to start with

You don’t need to buy a pile of equipment just to begin — start with movements you can actually complete

If you have a pair of dumbbells, try this one

• 30 dumbbell muscle-building exercises for home (with a sample plan)

• Channel: 卓叔增重

It contains plenty of dumbbell exercises suited to home training, which you can pick from according to your goals

But don’t feel you have to do all thirty movements in one session just because the video shows thirty, haha

At the start, pick a few that suit you, learn to use the equipment correctly and control the movement — that’s enough

2. Going to the gym: learn the equipment first, then train#

If you can get to a gym, I’d still recommend giving it a try

Gyms have plenty of machines whose weight is easy to adjust, able to meet the needs of different body parts and goals

But walking in for the first time to all those machines, it’s true you may not know where to begin

Start with this equipment introduction video

• Beginner training basics 02: a guide to gym equipment

• Channel: 卓叔增重

It mainly introduces the fixed machines in a gym, along with the characteristics of barbells, dumbbells and other equipment

After watching, you’ll at least have a basic understanding of the training environment in a gym

If you want to go further into how to arrange training, try this

• How should a beginner train at the gym? A one-week full-body plan, plus very practical equipment tutorials

• Channel: Gummy桃姨

It covers equipment use and basic training arrangements suited to beginners, and can serve as a reference for your first gym session

But whichever video you choose, adjust the weight and difficulty to your own condition

The first time you use unfamiliar equipment, read the instructions first, and ask a coach on site if you can

If a movement really doesn’t work for you, lower the difficulty or look for an alternative

There’s no need to exhaust yourself — getting familiar with a few basic movements and finishing your first session is already great

1. How many times a week?#

The World Health Organization recommends adults do muscle-strengthening activity involving major muscle groups on at least two days a week

For beginners, you can try two full-body sessions a week, with recovery time between them

For example:

This is just an example — you can start according to your own habits

If you already run or have other exercise habits, you can slot strength training in among them

2. How many sets per exercise?#

For someone with no experience at all, start with 2–3 sets per exercise and increase gradually

Many beginner programmes use 8–12 reps per set as a reference range, but that number isn’t an absolute standard

Some bodyweight movements work with different rep counts, and some training is measured by duration instead — the plank, for example

When training, choose a difficulty where you can control the movement and that offers some challenge

As your body adapts, then consider adding sets or weight

3. How long to rest between sets?#

Start by trying 1–2 minutes, and adjust according to intensity and how well you recover

If a movement leaves you clearly out of breath, or you can’t complete the next set with control, rest a bit longer

There’s no need to force your rest periods shorter just to chase a so-called training density

4. When should you add weight?#

Say you’re using 10 kg dumbbells for a movement and can only manage 8 reps per set

After a period of training, you can reliably do 12 reps, and feel you still have something left

That’s when you can try adding a little weight

But remember: after increasing the weight, you should still be able to keep the movement controlled

References:

• WHO: physical activity recommendations

• American Heart Association: strength and resistance training

1. If I don’t get sore after training, was it a waste?#

Of course not

When you first start training, suddenly increase your volume or try a new movement, delayed onset muscle soreness is fairly common

It usually appears gradually from several hours to about a day after training, and may be more obvious over the following day or two

If you can gradually complete more reps, use a more suitable weight, or control the movement more skillfully, all of that is progress

Conversely, if you feel clear joint pain, sharp pain or discomfort that keeps getting worse during training, you should stop that movement and look into why

2. If I want to lose weight, do I still need strength training?#

I’d recommend including a moderate amount of strength training

While managing body weight, we want to reduce excess fat as much as possible while maintaining muscle mass

Strength training provides the stimulus to maintain muscle, and combined with a reasonable diet and enough protein it helps improve body composition during weight loss

As for exactly how to eat and how much protein you need per day, we can leave that to a later nutrition article

3. Do you have to train to failure?#

No

The 2026 ACSM evidence review found that whether training reaches momentary muscular failure does not consistently determine strength or muscle growth outcomes

That said, training still needs to provide enough stimulus — if you always use a weight that’s too easy, progress may stall

For beginners, learning the movements well and then gradually increasing the challenge already gives you plenty to work on

4. Can bodyweight training really build muscle?#

Yes

As long as the difficulty provides enough stimulus, bodyweight training can also improve muscle strength and, under the right conditions, promote muscle growth

Push-ups going from wall to incline to standard, for example, is one way of gradually raising the difficulty

As your strength improves, you can also continue with resistance bands, dumbbells or gym machines

Which form you choose mainly depends on your goals, interests and circumstances

5. Do you need to warm up before training? Should you stretch after?#

Warming up appropriately is recommended

And ideally warm up the muscles you’re about to train, with the movements you’re about to use — that helps the body get into the training state better

For example, before training chest you can do some dynamic shoulder work first, then warm up with lighter bench press sets

Before training legs you can do bodyweight squats and work the hips and ankles, then gradually increase the training weight

This preparation helps the body adapt to the exercise that follows, especially when the training weight keeps going up

During training, don’t hold your breath and strain for long periods either — beginners especially should keep a natural, controlled breathing rhythm

As for stretching afterwards, I’d also recommend arranging it appropriately according to your own needs

You can do gentle static stretching for the muscles you’ve just trained, holding each for about 15–30 seconds, without chasing any feeling of pain

Static stretching can help improve flexibility and range of motion, and if your body feels better after stretching, it’s absolutely fine to keep it as a habit

References:

• American Heart Association: warm-up and cool-down

• Cochrane: stretching before and after exercise, and muscle soreness

• 2025 systematic review of static stretching and flexibility

1. MuscleWiki#

The MuscleWiki exercise database

You can look up exercises by body part or equipment, and the site also provides demonstrations

For beginners who’ve just encountered a gym and don’t even know the machines’ names, it’s fairly convenient

2. NHS Strength Exercises#

The NHS home strength training guide

A basic training guide published by the UK National Health Service, including low-barrier movements like chair stands and wall push-ups

It suits people with no training background at all who want to try something at home first

3. American College of Sports Medicine (ACSM)#

The official ACSM website

This is a professional organisation dedicated to researching and promoting knowledge in sports medicine and exercise science

If you’re interested in strength training research, training methods and health-related knowledge, you can read further in its public materials

4. E3 Rehab#

E3 Rehab resources

It mainly covers rehabilitation, pain, strength training and physical function

For people who want to understand joint load, sports injuries and rehab training better, it works as further reading

Of course, whether it’s a website or a fitness creator, there’s no need to treat every single thing they say as an absolutely correct conclusion

When you hit a specific question, it’s best to combine several reliable sources with your own situation