The Early Stages Of Strength Training As A Beginner

Practically any methods of strength training will increase the strength of a beginner during the first few months, on the condition that intensity is kept at a safe level.

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This is a major reason why inexperienced trainers manage to have initial success with clients and continue to attract attention.

It is crucial to remember that strength increases in beginners is due to the neuromuscular or learning effect of training.

After that, strength increases occur in the usual pattern:

1) Enhancement in intermuscular coordination - the overall co-operation of different groups of muscles. This happens over the first 2-3 weeks of training.

2) Enhancement of intramuscular coordination - increased cooperation of the fibres in a particular muscle group. This continues for 4-6 weeks.

3) Increase in muscle hypertrophy (muscular size) - This increase in strength is due to new growth in muscle tissue. This occurs during the next 6 - 12 weeks.

4) Stagnation - The rate of improvement now decreases noticeably. For continued progress, you need to determine whether the stagnation is due to neuromuscular or muscle growth components and then adjust the exercise programme accordingly.

With this, the knowledge of a highly experienced trainer becomes necessary, especially as trial and error can decrease sports performance and lead to pain or injury.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.