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Strength Training Basics

Lift smarter: sets, reps, rest and progressive overload explained.

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Featured Articles

The best of Strength Training Basics, hand-picked by our coaches.

Woman lifting dumbbells with focus during a gym strength workout

Strength Training for Beginners: Sets, Reps and What Actually Works

New to lifting? Here is the plain-English version of sets, reps, rest and progressive overload — and the plan to start with.

Apr 8, 20252 min read

Movements

Popular Exercises

Master these moves — they build the most strength per minute.

Person performing a push-up

Push-Up

ChestTricepsShoulders

Athlete pressing a barbell on a bench

Chestintermediate

Bench Press

ChestTricepsShoulders

Man doing pull-ups on an outdoor bar

Pull-Up

Athlete lifting a barbell during a deadlift

Deadlift

HamstringsGlutesBack

Plans

Recommended Workouts

Sessions that fit this topic — follow along from home.

Strength superset training in the gym

Strengthintermediate

25-Minute Strength Superset

25-Minute Strength Superset — a intermediate strength session (25 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

25 minDumbbellsGym

Black and white photo of a gym leg day training session

Strengthintermediate

35-Minute Leg Day

35-Minute Leg Day — a intermediate strength session (35 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

35 minDumbbellsGym

Focused weightlifting grip during an arm workout

Muscle Gainintermediate

30-Minute Arm Day

30-Minute Arm Day — a intermediate strength session (30 min) for muscle gain. Equipment: dumbbells. Train at home, in the gym or outdoors.

30 minDumbbellsGym

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Related Topics

Beginner Fitness Fitness Fundamentals Workout Planning Strength Training Basics Cardio Basics Flexibility & Mobility Recovery & Rest Fitness Mistakes Home Fitness Basics Gym Basics Fitness Motivation Fitness Safety

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