• Nate Johnson

How To Strength Train

If there was a magic pill you could take that would let you burn more fat at rest, have more energy, and improve all areas of health…would you take it?

Of course you would! Unfortunately there’s no pill out there for that. But there’s something almost as good:

Strength Training

By strength training 2-3 days per week for 30-45 minutes, you can radically transform your body, health, and lifestyle. So here's a comprehensive look at how to strength train.

1. Choose 6-10 Lifts That Work Your Entire Body and Master Them

One of the big mistakes people make is changing up their routines too much. You’re much better off choosing 1-2 exercises per muscle group, mastering those exercises, and get as strong as possible on them.

Here’s a list of my favorite exercises:



-Bench Press

-Shoulder Press

-Dumbbell Row


-Ab Wheel

-Dumbbell Curl

2. Do 2-3 Full Body Workouts With 3-5 Exercises Per Week

I like to split my workouts into 2 days- Workout A and Workout B.

It looks like this:

Workout A:

Squat- 3 Sets

Bench Press- 3 Sets

Pull-Ups- 3 Sets

Dumbbell Curls- 3 Sets

Workout B:

Dead Lift- 3 Sets

Shoulder Press- 3 Sets

Dumbbell Rows- 3 Sets

Ab Wheel- 3 Sets

3. Do 6-12 Reps Per Set

Write down what you do in each workout in a notebook. Once you can do all 3 sets with 12 reps, add 5 pounds and start over at 6 reps. Each workout try to add at least 1 rep to 1 of your sets.

4. Rest 1-2 Minutes Between Sets

Rest is super important when strength training. Take AT LEAST 1 minute between sets. This ensures you’re ready to give all your effort to each set.

5. Use Perfect Form

This should really by point #1. Strength Training is hands down the most effective type of exercise, and it’s the closest thing to the Fountain of Youth that we have. But it’s crucial you do each exercise properly.

If you’re serious about adding strength training into your health and fitness plan but don’t know what to do, we advise you to contact a trainer. Investing in 6-12 months of training will set you up for a lifetime of strength training success.

Not sure who to contact? Check out www.steelstrengthtraining.com. We would love to have you come by our gym in downtown Birmingham for a free consultation! Give us a call at 205-705-9591.