Strength Training Exercises | All benefit from this free training

Weight, strength training exercises can create for you a fat burning metabolic furnace.

Don't worry, you do not need to build huge muscles for this to work (unless for some reason you want to).

Simply make a mental commitment to strength training (also called weight training, resistance training, weight lifting, or weightlifting) and see how it can transform your body.

Our free programs are suitable for everyone from beginners to those who are more advanced.

Young or older, male or female, everyone experiences the health benefits of training.

If you let go of uncertainties or excuses, you will soon feel as if there were unseen forces coming to your aid. Weight loss will be only one of the MANY health benefits.

This type of training will not only transform your body, and improve your overall health in numerous ways, it will also enable you to achieve weight loss that lasts AND eat more food without gaining weight.

So, let's learn more!

Introduction to the training

In case you may think that there are other options than strength/weight training for permanent weight loss, there aren't.

You can lose weight without these exercises, but you won't keep the weight off. Diets without exercise can work well, but they don't result in permanent weight loss (unless you carry on dieting indefinitely).

In the strength (weight, resistance, weightlifting) section of our website, we offer individual pages about:

  • training orientation
  • training for all
  • training for beginners
  • training tips, part 1 and part 2
  • weight lifting routines for intermediates
  • exercising safely during training
  • information about workout shakes/drinks.

Did you know that only 1 in 50 people who are overweight or obese lose body fat and keep it off? It's more difficult for most people to sustain weight loss than to lose weight initially. You, too, can be one of the winners if you will eat well and exercise well. We explain on this website exactly how to do that.

As stated earlier, strength training exercises can create for you a fat burning metabolic furnace that can transform your body -- you will look good and feel good -- and you will be able to eat more food without gaining weight.

As you may already have learned for yourself, programs for permanent weight loss that are not centered on weight, strength training exercises don't last.

We write elsewhere on our website about the general benefits of exercise and we also discuss the principles for training safely; that page link awaits you near the bottom of this page.

We also discuss how to structure your overall physical training program, including frequency of training.

If you wish to see that information, it is on our Weight Loss Exercise Programs page. You will find the direct link to that page on our site map/index, which is listed at the bottom of the menu/navigation buttons, to the left of this page.

[It is wise to seek the approval of your own physician or medical adviser before beginning any exercise program, especially if you have any known condition or disease.]

Becoming good at training requires practice. If you are serious about achieving permanent natural weight loss, then commit yourself wholeheartedly to these exercises.

You may have decided that you don't like exercise. However, weight, strength training exercises will enable to lose far more body fat and it will stop the fat from returning. Simply decide to get all your "buts" out of the way and commit to weight, strength training exercises by resolving to make the effort.

sidebar quotation from Andrew Weil, M.D.: "[S]keletal muscles constitute a metabolic furnace . . . Anyone wanting to lose or control weight should, in addition to eating less and exercising more, try to increase lean body mass--by weight training, for example--in order to keep the metabolic furnace burning bright."

How to begin strength training exercises

Well, one might perhaps find a master/expert willing to train you. How, though, if you are not a master, would you recognize a master? Someone who is big and strong might just be that way genetically, or even a drug abuser.

Some personal trainers are excellent. Other personal trainers, however, may not understand enough about what they recommend, despite seemingly impressive credentials.

HOWEVER, if you are a beginner, or an intermediate, then we hope that you'll find the ideas on this website a very useful place to begin.

So, a good way to start is to improve your own understanding by reading, watching, listening, and testing. After all, who knows your body better than you do?

If you challenge yourself mentally as well as physically, it will make your training more interesting and, over time, more effective. Your body changes as it ages, and your training should change as well.

The chief purpose of the ideas in this section of our website is to stimulate your thinking about training. If you are already a strength-training master, you probably won't learn anything on this page. Even intermediate trainers may not learn much on this page.

General overview

If you are a beginner to these training exercises and don't know what you are doing, you may be worried about injuring yourself or you may feel intimidated.

Just walking into a gym for the first time is intimidating!

Well, such fear is normal. If you are stuck on it, you'll never become strong. The key to overcoming a fear of injuring yourself through training is to realize that, done correctly, strength training is very safe.

Especially when you avoid the quick, difficult lifts such as the Olympic lifts (that are avoided on all the routines recommended here), there is never any reason to injure yourself seriously during training.

Major injuries are avoidable if you use the rules for training safely that we write about. If you follow those rules and pay attention to what you are doing, your workouts will be safe.

In case you find an exercise unusually painful, difficult, or impossible to do, we also provide some alternative exercises.

If you break any of those rules or become distracted, you may injure yourself. So, really, whether or not you get injured is up to you. There's no substitute for your own judgment.

Your body is what it is. Nurture it. Don't fight it or try to force it to do something impossible. Resolve to work with it.

It's possible to use your own body to do strength training exercises if you prefer that to lifting weights. An excellent book, if that option interests you, is Lauren & Clark's You Are Your Own Gym.

When lifting weights, use impeccable exercise form and controlled rep speed, in other words, do your reps without momentum. Keep complete written records.

The central idea is progressive resistance: increase your intensity a little each workout.

Sufficient small steps in the right direction will eventually result in impressive strength gains.

Those strength gains correlate with increased lean muscle mass. Keep focused on making strength gains by training well. All things being equal, the more muscle you have, the lower your percentage of body fat will be.

As you continue to eat well and exercise well, your body composition will improve. You will automatically become more trim.

Why not make permanent fat loss a reality in your life?

The initial workouts recommended later in this section are full-body routines that are appropriate for beginners. Remember, if you have been training regularly for less than a year, you are a beginner.

We also mention some important safety precautions with respect to certain exercises.

There are also some recommendations (including workouts) for intermediate trainees. For example, we explain how to determine the most effective number of reps for you per body part.

It is beyond the scope of this website to provide guidance on how to perform all the various exercises properly. By far, the best books on this critical topic are Stuart McRobert's The Insider's Tell-All Handbook on Weight-Training Technique and his more recent Build Muscle Lose Fat Look Great.

We encourage you to study one of his books. If you purchase a copy, you can consult it as you work your way through a routine.

If you are a beginner, perform strength training exercises the way that McRobert teaches and don't do any exercise that isn't in one of McRobert's books.

Think of it this way: you will be unable to make good progress if you are injured. Yes, you may be able to do some training around an injury, but, surely, it's much better not to get injured in the first place.

McRobert emphasizes SAFETY, and that's a big reason why we recommend his books. It's much easier and less painful to learn from the mistakes of others than to make your own, right?

What are the best strength training exercises?

The best ones for achieving permanent weight loss are the ones that build the most muscle mass.

These are the "compound" exercises that involve more than one joint (as opposed to "isolation" exercises that involve just one joint).

In general, beginners should do whole body routines that use basic, compound exercises such as squats, deadlifts, presses, rows, dips, and pull-ups or pull-downs.

It's great to be able to train intensely, in other words, with a heavy load, which is the amount of weight moved against resistance.

However, if you are a beginner, you haven't yet conditioned your body to train intensely. If you nevertheless begin by training intensely, you'll hurt yourself.

In practice, everyone seems to understand this; beginners are, in fact, reluctant to train intensely—with good reason.

If you are a beginner, it will take some months before you are able to train intensely. There's no rush.

Begin properly by using a light load with impeccable form and perfect reps. This is much more important than the volume (the number of reps and sets) you do.

Please be patient: you are laying a foundation for a lifetime of beneficial training. Your training (and the correct diet) is the central to achieving permanent weight loss. Please nurture your enthusiasm for it!

Our web pages related to strength training

In this section of our website we have the following pages:

  • 1. Strength Training Exercises main page (this page)
  • 2. Training Orientation
  • 3. Weightlifting Exercises Main Page
  • 4. Weightlifting Program Beginners
  • 5. Weightlifting Tips, Part 1
  • 6. Weightlifting Tips, Part 2
  • 7. Exercising Safely
  • 8. Workout Protein Shakes
  • 9. Weightlifting Routines Intermediates

You will find the direct links to those pages on our site map/index, which is situated at the bottom of the menu/navigation buttons, to the left of this page.

Meanwhile, to get you started see

Strength Training (orientation)

Weightlifting Exercises

Recommended books for strength training

The books are available at some good bookstores, especially and usually in Kindle and paperback form, sometimes as hardbacks. If you found this page informative, these books are excellent further reading.



On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness.
We suggest only books that we have read and can wholly commend.

Centers for Disease Control and Prevention

Below is a link to a useful article from the Centers for Disease Control and Prevention. Research has shown that strength training exercises are both safe and effective for people of all ages, including those who are not in perfect health.

CDC article about strength training for older adults

15-minute beginner weight strength training exercises

A link to the external video, for those who might want to save it.

This completes the page. We do hope that you found it useful.

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