Mastering Strength Training: A Practical Guide for All Levels

Strength and resistance training play an essential role in optimizing health and longevity. In my previous post on ways to enhance your health, I emphasized why strength training is a necessary component. For many people, however, navigating strength training can feel overwhelming. 

Questions about exercises and variations, sets, and reps often cloud the picture, making it confusing—even for experienced gym-goers—to know which approach to follow, and it can discourage novices from starting at all.

Below, I’ll break down the basics of strength training, making it approachable and actionable. 

Important: If you are dealing with an injury, please consult with a licensed professional, such as a physical therapist - these parameters will need to be manipulated based on your presentation, injury, and specific goals.

What Exactly is Strength Training?

Strength training is the ability to produce enough force to move an external load. Think of it like this: if you want to carry your groceries or lift a laundry basket, you need to generate the force required to pick up that object and sustain enough force to carry it to your destination. 

While research varies on the optimal strength-training dosage, several key parameters stand out, based on findings such as those from a 2015 study in the International Journal of Sports Physical Therapy. Here are evidence-based guidelines to drive muscle hypertrophy and build strength.

Strength Training Basics: How to Get Started

To maximize muscle growth and strength, aim for multiple sets of each exercise, as this can boost strength and hypertrophy gains by over 40% compared to a single set. Here’s an easy-to-follow outline:

• Perform 3-4 sets per exercise  

• Target 8 total sets per muscle group, which usually translates to about 2-3 exercises per muscle

• Train each muscle group 2-3 times per week 

• Take each set within 5 reps of “failure”—the point where you can’t complete another rep with proper form

What is “failure”? Reaching failure means you can’t produce enough force to complete another repetition with correct form. It’s critical to prioritize form; pushing past failure with improper form can lead to injury. Generally, aim to reach failure within 5-30 reps. If you hit the high end of this range consistently, consider increasing the weight or adjusting another training variable to make the exercise more challenging.

Fine-Tuning Your Training: Adjustable Variables 

Strength training offers flexibility. By adjusting these variables, you can tailor each workout to better meet your goals:

1. Sets – These are groups of repetitions performed in a row. Increasing sets also increases training volume.

2. Repetitions – This is the number of times you complete a movement in one set.

3. Exercise Order – Changing the order of exercises or adding more movements challenges muscles in new ways.

4. Load – Increasing resistance builds strength. Add weight progressively as you get stronger.

5. Rest Periods – Decreasing rest between sets intensifies the workout by reducing recovery time, making each subsequent set harder.

6. Type of Contraction – Muscles contract concentrically (when shortening, as in lifting) or eccentrically (when lengthening, as in lowering). Eccentric contractions tend to build muscle more effectively, so incorporate these into your training with controlled, lighter-weight reps.

7. Training Frequency – How often you train a muscle group influences its recovery and growth. For most, 2-3 times a week per muscle group works best.

By understanding and applying these basic principles, you can turn strength training into a sustainable part of your weekly routine. Experiment, adjust, and refine your approach as you build strength, and remember—consistency matters most.

However, if the above information is still confusing, feel free to comment below or reach out to me for a free consultation call, and I can explain the above information in more detail. 

Remember this post is for informational purposes only and does not constitute a patient-provider relationship. Always reach out to your health care team with questions or concerns about your health.