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As we start to think about what 2026 may bring, you may already be thinking about some fitness goals and health-focused resolutions for the year ahead.
Building strength might be high on your list, but new research conducted by Censuswide on behalf of Nuffield Health shows that many people are still unsure how to get started.
The survey of 2,000 UK adults revealed that although 28% of respondents said strength training was their favorite type of workout, 26% said they did not/would not feel confident using gym equipment, while 34% admitted they felt embarrassed when using it.
If you’re eager to experience the benefits of strength training this year, but aren’t sure where to start, Sam Quinn, Head of Personal Training Nuffield Health, Here to help.
Here are his top tips to help you make the year 2026 a success when you start strength training – and maintain consistency and progress along the way.
Start with bodyweight exercises
“If you’re starting as a complete novice, you don’t even need a gym membership,” says Quinn. “Try some bodyweight exercises first – like squats, core exercises, single leg exercises like lunges or lateral lunges or press-ups – as these are all going to help build fundamental physical strength.”
Set short, medium and long term goals
“Having short, medium, and long-term goals will help you stay consistent throughout the year,” says Quinn. “You may have a long-term goal to deadlift 100 kilograms, but your short-term goal is to make sure you go to the gym twice a week.
“Then a medium term goal might be that you’re going to work for the holidays in April and then allow yourself to rest before going in again.”
add some resistance
“If you have a gym membership, use some of the fixed resistance machines there or add some resistance bands for starters,” advises Quinn. “Then as you become more advanced, move on to more traditional power lifting-based exercises like squats, deadlifts and bench presses.”
don’t be too hasty
“I think the biggest mistake that beginners often make is trying to lift too heavy a weight too quickly,” says Quinn. “Lifting really heavy weights with poor technique can lead to injury, so it’s important to gradually increase weight over time and focus on technique.
it’s a day of rest
“If you don’t have rest and recovery days you will experience cognitive and physical fatigue, or you may get injured and not be able to achieve your goals,” says Quinn. “Therefore, it is important to organize your training appropriately and take appropriate rest days into account, so that you can allow yourself to recover properly.”
Keep your training fun and varied
“It’s important to have variety in your training,” says Quinn. “Keep it varied by training with friends and trying different classes, because sticking to squats, deadlifts and bench presses, for example, will get boring very quickly.”
midpoint review
“It’s good to work on a long-term goal, but remember to review your training,” advises Quinn. “If you’re not able to maintain consistency in training, ask yourself, am I enjoying this training? Is it working for me? How can I change or adapt my training?”
monitor your progress
“Sometimes when life gets busy you can forget how far you’ve come, so make sure you’re monitoring your progress,” advises Quinn. “For example, if you want to deadlift 60 kilograms and are just starting out with the bar, keep track of your progress. Seeing progress can help give you a little confidence boost to move forward.”
Think about the mental benefits
“Strength training is a huge confidence builder,” says Quinn. “I meet people all the time who are unfit or overweight but as soon as they start training their self-esteem starts to rise.
“If you feel stronger, you feel more confident. Therefore, strength training can have a massive impact on people’s perception of themselves and how they carry themselves.”
Consider a Personal Trainer
“Having a qualified personal trainer helps ensure that the exercises will be safe and effective,” says Quinn. “There is a lot of conflicting information out there, so make sure you are getting factual information and a program that will suit your ability.
“A trainer can also help identify what potential problems you may have and provide you with alternative exercises.”
prioritize protein
“Along with your training, try to eat a healthy, balanced diet and make sure you’re consuming enough protein,” advises Quinn. “Protein helps you recover from exercise, so I would aim for a daily intake of 1.1 to 1.5 grams of protein per kilogram of body weight.”