Skip to content
FitLifeGuide

Home / Workouts / Strength Training

Strength Training

Get Stronger, Lift by Lift.

Progressive strength programs built on five movement patterns — for home and gym alike.

Explore Strength Training
woman, personal trainer, fitness, exercise, workout, strength training, coach, dumbbells, weight bench, weight training, healthy, caucasian, personal trainer, personal trainer, personal trainer, personal trainer, fitness, fitness, fitness, fitness, fitness, exercise, exercise, workout, workout, coach
crossfit, sports, fitness, training, exercise, athlete, young, healthy, workout, fit, muscular, body, people, strength, power, strong, female, sport, woman, athletic, girl, women, active, gym, exercising, weight lifting, weight, gray fitness, gray gym, gray exercise, gray training, gray healthy, gray workout, gray sports, gray body, gray power, sports, fitness, fitness, exercise, workout, sport, gym, gym, gym, gym, gym

Featured Strength Training Workout

Beginner · 40 min · Dumbbells or barbell

Squat, push, hinge, pull, carry — the five patterns that build total-body strength.

Start Workout
Popular strength training
woman, personal trainer, fitness, exercise, workout, strength training, coach, dumbbells, weight bench, weight training, healthy, caucasian, personal trainer, personal trainer, personal trainer, personal trainer, fitness, fitness, fitness, fitness, fitness, exercise, exercise, workout, workout, coachStrength TrainingDumbbell-Only BuilderIntermediate · 40 min
adult, gym, athlete, dark, energy, exercise, exercise equipment, female, fit, fitness, girl, healthy, legs, muscles, plates, strength, strong, sweat, training, woman, workout, workout gear, push, blue fitness, blue gym, blue exercise, blue training, blue healthy, blue energy, blue dark, blue workout, gym, gym, gym, gym, gym, fitnessStrength TrainingPush / Pull / Legs SplitIntermediate · 45 min
barbell, bodybuilding, effort, exercise, fitness, gym, man, muscles, person, strong, weightlifting, weights, black fitness, black gym, black exercise, black workout, gym, gym, gym, gym, gymStrength TrainingBeginner Barbell DayBeginner · 45 min

Workout Library

Explore Strength Training

Filter & Sort

3 workouts

child, play, swing, nature, happiness, fun, together, relax, summer, child, swing, swing, swing, swing, nature, happiness, happiness, happiness, happiness, fun, relax, relax, relax, relax, relax, summerStrengthKettlebell Basics25 min · Beginner · Dumbbellscpu, processor, chip, motherboard, circuit board, pc, computer, hardware, electronics, technology, smd, intel, core, i5, cpu, cpu, cpu, cpu, cpu, processor, motherboard, motherboard, hardware, intel, intelStrengthNo EquipmentCore Strength Circuit15 min · Beginner · No Equipmentfarmer walks, farmer carry, crossfit, strongman, gym, workout, training, personal trainer, fitness, walking, carryingStrengthGrip & Carry Finisher12 min · All Levels · Dumbbells

Workout Plans

3-Day Full-Body PlanThe classic beginner strength split.View Plan 4-Week Progressive PlanAdd load weekly with built-in deload.View Plan

Choose Your Goal

Strength Training Guide

Strength Training Basics, Simply Explained

Sets, reps, rest and progression — everything a beginner needs before touching a barbell.

Read the Guide

About Strength Training

Strength is built with boring consistency: a few key lifts, a little more load over time, and honest tracking. Five patterns — squat, hinge, push, pull, carry — cover the whole body.

Train each pattern one to two times weekly, rest 48 hours between hard efforts on the same muscles, and write down every session.

Strength Workout FAQ

How many days should beginners lift?

Two to three full-body days per week. More frequency helps once recovery keeps up.

How many sets and reps for strength?

Three to five sets of five to eight reps on main lifts, with two to three minutes of rest.

Dumbbells or barbells first?

Dumbbells teach control safely at home; barbells allow heavier loading later. Both build strength.

When should I add weight?

When you complete all sets and reps with good form two sessions running, add the smallest increment.

Explore More Workouts