How to start a strength training routine

“I know I should do strength training.” 

I hear this all the time from Weight Watchers members, and honestly, it makes me smile. When I started personal training back in 2009, most people were nervous that strength training would make them “too bulky.” They stuck to aerobics because that felt safer and more familiar.

But the tide has shifted. People now understand that strength training can support longevity, weight loss, weight-loss maintenance, mental health, and lower disease risk.

If you’re new to strength training, the hardest part isn’t lifting weights — it’s knowing where to start. This step-by-step guide breaks it down so you can begin feeling confident and consistent.

Step 1: Learn the moves

Strength training has more moving parts than aerobics. With walking or biking, you simply start moving. Strength training requires a bit more structure and without some basic understanding, that structure can feel confusing. The good news is you don’t need to memorize dozens of exercises. Nearly all strength-training movements fall into four categories. Learning these gives you everything you need to build a balanced routine.

• Squat: Works the front of your legs
  Examples: bodyweight squats, goblet squats, step-ups

• Hinge: Works your glutes and hamstrings
  Examples: deadlifts, Romanian deadlifts

• Push: Works your chest, shoulders, and triceps
  Examples: push-ups, chest press, overhead press

• Pull: Works your back and biceps
  Examples: rows, lat pulldowns

When your workouts include all four, you’re training your whole body.

Step 2: Build a routine 

Your routine — a.k.a. your “training split” — is simply how you organize these exercises across the week. 

• Full body (best for beginners): 1–2 exercises from each category in a single session.

• Upper/lower split (intermediate):  On lower-body days, use squat and hinge movements.  On upper-body days use push and pull movements (3-4 movements per category).

• Squat/push/hinge pull days (advanced): Each day emphasizes one category with 6–8 exercises.

If you’re new, start with full-body sessions and aim for 2-3 workouts a week. If you’re a Weight Watchers member, we make this even simpler with fully filmed routines. Just open the WW app → Lifestyle → Fitness.

Step 3: Anticipate the excuses

You will have days you just aren’t feeling it. Anticipate the barriers, the schedule changes, the stress, and the low energy you’ll inevitably feel at some point— and decide ahead of time how you’ll navigate it using these three techniques:

Reduce friction. 

Consistency improves when workouts feel frictionless. To reduce potential barriers:

• Schedule your workouts like an appointment. If something comes up, don’t miss — just reschedule. 

• Choose workouts you can do at home with dumbbells, bands, or bodyweight.

• Pick your workout before the day starts.

• Set out clothes and equipment in advance.

• Use guided videos so you don’t have to plan or guess.

The fewer decisions you need to make, the more likely you are to follow through.

Practice acceptance.

Practicing acceptance means simply acknowledging those moments of frustration, doubt, low confidence, or feeling “off,” and choosing to act in support of your long-term goals anyway.

Shrink the workout.

When motivation is low, instead of skipping the workout, shrink it.

• Do 5 minutes.

• Do one exercise.

• Do one set.

Small sessions still count. The most important thing is building the habit of showing up. Strength grows from repeated small wins, not perfect workouts.

Step 4: Get support 

Feeling socially supported may help people stick with strength training longer. There are three types of support that make consistent strength training far more likely. Here’s how each one works:

Normative support

Normative support is the influence of the people around you. If the people closest to you strength train, it may become more natural for you to do it too. If they don’t, that’s okay, you can still build a supportive environment. Ways to create normative support:

• Take a class or try small group personal training.

• Join a WW Connect Group like my “Strength Training Support Group,” where members encourage each other daily.

The more your environment signals “this is what we do,” the easier it may become to do it.

Practical support

I often hear that time is one of the biggest barriers for members, especially those caring for others. Many people put themselves last, and that makes consistency almost impossible.

Ask for small forms of help:

• Can your partner handle dinner a couple nights a week so you can exercise for 30 minutes?

• Can a family member watch the kids during your workout?

• Can chores be rearranged or shared differently?

Affective support

Affective support is the emotional lift, the person in your life who tells you, “you’ve got this.” The person who reminds you why you started and helps you stay confident when doubt creeps in.

If you don’t have someone like that yet, borrow mine. When you join my “Strength Training Support Group” on Connect, I’m more than happy to be your cheerleader.

You don’t have to do this alone — and you don’t have to be “motivated” all the time to be consistent.

The bottom line

Starting a strength training routine doesn’t require perfection, fancy equipment, or endless motivation. It requires:

• Simple movements

• Beginner-friendly workouts

• A realistic schedule

• Support and repetition

If you’re a Weight Watchers member, guided strength training videos are available in the WW app, making it even easier to get started.

Remember: The only difference between you and someone who strength trains consistently is time.

Start small, keep showing up, and strength becomes part of who you are.