If You’re New To Lifting Weights… Start With Full Body Workouts.
If You’re New To Lifting Weights… Start With Full Body Workouts.
Here’s why.
Something I notice regularly in the Women Who Lift Weights community is women starting strength training and being surprised by how sore they are.
“My legs are so sore I can barely walk.” “My arms are still sore three days later.”
Some soreness when you start lifting is completely normal. But being absolutely destroyed after every workout isn’t the goal.
Often, the problem is simple: you’re doing too much, too soon.
You Won’t Be So Sore.
One of the biggest mistakes new lifters make is doing too much, too soon.
Hitting one muscle group with tons of exercises will leave you extremely sore and dreading your next workout.
Full-body training spreads the work across your entire body, so you build strength without destroying yourself.
That means less soreness, better recovery, and more consistency. And consistency is what actually gets results.
Getting Started With Strength Training
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Train Your Body As One System.
When you first start lifting, it’s easy to fall into the trap of thinking you need to train one muscle group at a time — chest one day, arms the next, legs after that. It’s the split you’ll see plastered all over social media, so it feels like the “right” way to train.
Body-Part Split:
Chest day. Arm day. Leg day. Repeat.
Full-Body Strength Training:
Squat. Hinge. Push. Pull. Carry. Core.
Your body doesn’t move in parts — and it doesn’t get stronger that way. Every real-life movement, from carrying groceries to picking something up off the floor, relies on multiple muscle groups working together, not in isolation.
Training your whole body, every workout, builds balanced strength, better movement, and a stronger, more capable you. It also means you’re reinforcing each movement pattern more often throughout the week, instead of only touching a muscle group once every 5-7 days.
Learn Movements. Not Just Muscles.
When you’re new to lifting, don’t worry about trying to find an exercise for every individual muscle. Start by learning the fundamental movement patterns of strength training.
Squat
Hinge
Push
Pull / Row
Carry
Core
Learn these movements. Practice them. Get stronger at them.
Your muscles are still doing the work — but instead of building your workouts around individual body parts, you’re learning how to make your whole body stronger.
Don’t Just Learn Exercises.
Learn How To Lift.
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If You’re New To Lifting… Keep It Simple.
Do Enough — Not Too Much.
You don’t need to destroy yourself to make progress.
Train Your Whole Body.
Build strength as one complete system.
Learn The Movements.
Squat. Hinge. Push. Pull. Carry. Core.
Start Simple. Learn To Lift.
Get Stronger.
