The Strength Shift: Why Lifting Weights Is the New Running (and How to Start)

7. Getting Started: How Much, How Often?

Starting something new can feel intimidating, but the sweet spot for progress is within reach of even the busiest schedules. Most experts—including celebrity trainers and university researchers—agree: two or three strength sessions each week is enough to see meaningful change. These can be short (20-40 minutes), and you don’t need advanced moves to begin. Focus your first sessions on mastering proper form using light weights or even just bodyweight. Don’t worry about lifting heavy right away; safety (and confidence) starts with small, repeatable wins. Many beginners benefit from group instruction or short sessions with a personal trainer—both offer an extra boost of support and gentle accountability. The takeaway? Progress comes from what you can sustain, not from pushing to exhaustion. Consistency is your superpower.

8. Progressive Overload: Your Path to Growth

One of the most empowering parts of strength training is how clearly you see and feel improvement. The secret is "progressive overload"—gradually increasing the challenge to your muscles over time. This might mean adding a couple of pounds to a lift, squeezing in a few more reps, or refining your form so each movement feels purposeful. A good rule of thumb? Aim for 10-15 repetitions using 70-80% of the heaviest weight you can manage for a single repetition. If that sounds too technical, don’t stress. Start lighter, master your technique, and only ramp up when it feels right. There’s no finish line or "perfect number"—just steady, compassionate progress that honors your body’s cues and possibilities.