How to Start Strength Training: Our Guide to Building Strength, Confidence & Longevity.
- Nikky Gibbons
- 15 hours ago
- 4 min read
Updated: 13 minutes ago
When you hear "strength training," people will still picture bodybuilders or the weights section of a commercial gym packed with grunting lifters. But if you want to know the real truth: strength training isn’t just for athletes (or the grunt brigade), it’s one of the most powerful and transformative tools for anyone, regardless of age, gender, or experience.
Whether you want to move better, feel stronger, improve posture, support fat loss, or simply start to build a better relationship with your body, if you ask us, strength training is the foundation. And at The Fitness Collective, we firmly believe it’s never too late to start.
So, why does Strength Training matter more as you get older?
Well, as we age, our bodies naturally begin to lose muscle mass (a process called sarcopenia), bone density, and mobility. Sarcopenia is the age-related loss of muscle mass, strength, and function. It typically begins around age 30 (!!) and increases after you hit 60. On average, adults tend to lose about 3–8% of muscle mass per decade — unless they actively work to prevent it. However, good news - strength training directly combats all of that and the benefits extend well beyond training at the gym.
The Benefits for all and specifically why it's so good for men and for women.
Across the board, for every body, it;
Improves bone density, therefore reducing the risk of osteoporosis.
Boosts metabolism, which means more lean muscle = more calories burned, even at rest.
Supports joint health and mobility, which, as you get older, is essential for pain-free movement.
Enhances balance and coordination , helping to prevent falls and injury.
Builds confidence, everyday tasks that started to get a little harder, get easier once again.
For Men, building strength helps;
Supports healthy testosterone levels.
Helps combat age-related weight gain and muscle loss.
Strengthens the heart and reduces visceral fat, therefore protecting long-term cardiovascular health.
*Visceral fat is the harmful fat stored deep around your organs that increases your risk of disease, but with consistent strength training, good nutrition, and lifestyle habits, it’s highly reversible.
For Women, building strength supports;
Counters the natural drop in oestrogen in menopause, protecting against bone loss.
Supports hormone balance, mood, and energy levels.
Helps maintain a lean physique to give shape and tone.
Where and how to start?
Starting anything new can be intimidating, but good news - you don’t have to go it alone!
Our Small Group Personal Training sessions are the perfect place to begin. You’ll learn proper technique in a friendly, coach-led environment where everything is tailored to your ability and goals. It’s all the support of personal training, with the added motivation and energy of training alongside others on their own journey.
Our experienced Coaching Team will support you in building confidence in the basics, such as squats, deadlifts, and presses. And you'll benefit from your own personal TFC Coach on hand to guide you, answer questions, and make sure you're progressing safely.
It's not just about exercise - fuelling your body correctly is just as important.
It's not as well-known as you think, but you can’t out-train a poor diet. However, with the support of your TFC Coach to ensure training and nutrition align, the results will speak for themselves.
Prioritise protein. It's recommended that you aim for 1.2–1.6g per kg of bodyweight to support muscle recovery and growth.
Balance your calories. Whether your goal is fat loss, strength, or maintenance, the right fuel is key.
Hydrate well. Aim for 2–3 litres of water a day to support performance, recovery, and energy levels.
Why recovery is an essential part of training.
Recovery isn’t just a break from training, it’s where the real progress happens. When you lift weights or push through a challenging session, you’re creating small amounts of stress and micro-tears in your muscles. It’s during rest times away from the gym that your body repairs, rebuilds, and comes back stronger. Without adequate recovery, you risk fatigue, poor performance, plateaus, and even injury. If your goal is to train consistently, build strength, and feel your best, recovery isn’t optional; it’s essential.
So what can you do?
Aim to get 7–9 sleep hours a night to allow your body the time it needs to repair and reset.
Incorporate movement on rest days: think outdoor walks, yoga, or stretching.
Take time to de-stress through meditation, slow deep breathing for 3-5 minutes, digital download time or simply spending time with like-minded people to laugh, talk, and connect! Your nervous system plays a big role in how well you perform and recover.
Track Your Progress.
Tracking your lifts, reps, and how you feel helps you stay consistent and motivated. Whether it's increasing your deadlift, mastering a push-up, or feeling more energised day-to-day, we know how much those wins add up.
At The Fitness Collective, you’re never left to figure it out alone. Your coach is with you every step of the way, helping you track your performance, adjust your programme when needed, and celebrate your progress as it happens.
And with tools like MyZone, used in all TFC sessions, you’ll have real-time feedback and performance data to help you train smarter and stay on track.
Consistency Over Perfection - every time.
Forget the “all or nothing” mindset. You don’t need to do everything perfectly. The most important thing is to show up consistently. Strength is built slowly, steadily, and sustainably.
And if you’ve ever felt nervous stepping into a gym, you’re not alone. That’s why we’ve built a community environment and a safe space to train. Supported by expert coaches and surrounded by people who genuinely encourage you to succeed.
Final Thoughts.
Strength training isn’t just about looking better, it’s about living better. It’s about building a body that moves well, feels strong, and supports the life you want to live - now and in the years ahead.
So, if you’re ready to take that first step or you just want to try one of our free small group personal training sessions, we’re here to guide you. At our West Bridgford personal training gym, it’s not just about training - it’s about helping you build lasting strength, confidence, and real, sustainable results.
Book your free taster session - find out for yourself the benefits of our Small Group Personal Training sessions 👇
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