A beginner's guide to strength training (and your first Boom class)

If you've never lifted weights before, walking into a gym can feel intimidating. There's equipment you don't recognize, people who seem to know exactly what they're doing, and a worry that everyone will notice you don't.

Here's the truth: everyone started somewhere. And strength training is one of the most approachable ways to get fitter, because you can start exactly where you are. This guide covers the basics, plus what to expect at your first group class at Boom.

What is strength training?

Strength training means working your muscles against resistance. That resistance might be your body weight, dumbbells, kettlebells, a barbell or resistance bands. Over time, as your body adapts, you gradually increase the challenge.

Strength training isn't just about big muscles. For most people, the goal is to feel stronger in everyday life: carrying groceries, picking up kids, moving furniture, hiking, or simply feeling more capable in your own body.

The basic movement patterns

Most strength workouts are built from a handful of basic movements. Learn these, and you'll recognize almost everything you see in a gym.

• Squat: Bending at the knees and hips, like sitting into a chair.
• Hinge: Bending at the hips with a flat back, like picking something up from the floor. Deadlifts are a hinge.
• Push: Pushing weight away from your body, like a push-up or overhead press.
• Pull: Pulling weight toward your body, like a row.
• Lunge: A split stance with one leg forward and one back.
• Carry: Holding weight and walking, like carrying heavy shopping bags.
• Core: Holding your trunk steady, like in a plank.

Beginner principles that matter

Form first, weight second

Learn each movement well before you add weight. Good form helps you get more out of every rep and lowers the chance of tweaking something.

Start lighter than you think

Choose a weight that lets you finish your reps with good form and feel like you could do a couple more. You can always go heavier next time.

Progress gradually

As something starts to feel easier, add a little: a few more reps, a slightly heavier weight, or one more set. Small, steady increases add up.

Rest and recover

Your body gets stronger between workouts, not just during them. For most beginners, two or three strength sessions a week with rest days in between is a great place to start.

Expect some soreness

It's common to feel a bit sore a day or two after your first few sessions. That usually fades as your body gets used to training. Sharp pain is different. If something hurts in a sharp or unusual way, stop and tell your coach.

What to expect at your first Boom group class

Boom Fitness Culture is built around group weight training and functional fitness, with a simple promise: personal training without the intimidation. Here's what that means for your first visit.

A coach is there to guide you

Group classes at Boom are coached. Coaches like Teresa and Donny explain the movements, watch your form and offer adjustments. You won't be left to figure it out on your own.

The workout is made to be scaled

Teresa writes every workout herself and changes it weekly. In a group setting, each person adjusts the weight, reps or movement to fit their level. Lighter weights or simpler versions are always an option, and that's completely normal.

You'll be welcomed

The Boom community is a real "gym family." Members are friendly, and they remember what it was like to be new. Don't be surprised if someone introduces themselves or cheers you on.

Tips for your first day

• Arrive a few minutes early. It gives you time to meet the coach and get settled.
• Tell the coach you're new. Mention any injuries or concerns, too.
• Wear comfortable clothes and athletic shoes.
• Bring water.
• Ask questions. There's no such thing as a dumb question in a coached class.
• Go at your own pace. Your only job on day one is to learn and have a good experience.

If you have a health condition, an injury, or are pregnant, check with your doctor before starting strength training.

Not ready for a group yet?

That's okay too. Boom also offers one-on-one and small group training, so you can learn the basics with more individual attention before joining a larger group. Or, try our 20-minute no-equipment workouts at home to build confidence first.

Whichever route you choose, our gyms in Lehi and Pleasant Grove are open 24/7, and our members give us a 4.8-star rating for a reason.