Move
New to Strength Training? Exactly How to Start Your Practice at Home
Strength training is one of the most effective ways to support your long-term health. It boosts energy, improves mobility, and builds confidence from the inside out. This beginner strength training guide breaks it all down, showing you how to start a strength routine that feels approachable and empowering. (Hint: b3 Strength is the perfect place to begin.)
Whether you’re new to resistance training or looking for a sustainable way to build strength, this guide will help you take the first step. We’ll cover the mindset shifts that make your practice more effective, the role of recovery in building sleep, and a step-by-step beginner program to follow. Let’s dive in — your strongest self is waiting.
Strength Training for a Stronger Life
Strength isn’t just about lifting weights — it’s about moving through life with ease. From carrying groceries to improving posture, strength training supports your body in ways you may not even realize. Research shows that women who practice resistance training improve their overall well-being and increase longevity. In fact, a study in the Journal of Strength & Conditioning Research found that women gain strength 27% faster than men.
At barre3, we take these findings to heart. Our b3 Strength workouts are designed to help women harness these benefits through science-backed techniques and mindful movement. The result? A strength practice that’s both effective and sustainable.
Step 1: Shift Your Mindset on Strength
Strength training is about moving with purpose. The goal of our b3 Strength class is to make every movement — both in and outside your workouts — more effortless and sustainable. By focusing on quality over quantity, you develop resilience, mobility, and balance — key components of long-term health.
Beyond muscle, strength training supports your body’s overall function. A study in the Journal of the American College of Cardiology found that resistance training supports metabolic health, increases bone density, and even enhances mental clarity.
At barre3, these benefits shape our approach. Our clients experience firsthand the profound impact of building strength with intention. As one client shared, “I always leave feeling refreshed, stronger, and more mentally clear.”
This experience is proof: building strength at barre3 is about longevity, confidence, and feeling at home in your body every day. That’s why b3 Strength is designed to help you build strength in a way that’s functional, sustainable, and transformative.
Step 2: Follow This Beginner Strength Training Guide
If you’re new to strength training, it can be hard to know where to start. That’s exactly why we created the Building Strength program — a 14-day journey designed to help you build confidence, push past plateaus, and discover what you’re capable of. This program follows science-backed principles, including progressive overload, functional movement, and mindful strength.
Progressive overload — gradually increasing resistance, reps, or intensity over time, is key to building strength. Our program prioritizes movement quality and proper form while incorporating gradual progressions for sustainable results. One key move? The pushup. You’ll track your baseline number at the start of the program and reassess at the end, offering tangible proof of your growing strength.
The proof is in the results. As one barre3 Clarendon Hills client shared: “I’m taking Strength classes three times a week, and after seven months, I’ve seen a tremendous difference in my overall strength. I have osteopenia, and my last Dexa scan showed that I’m actually building new bone!” This is the power of a mindful, functional approach to strength. Ready to see what’s possible? Start the Building Strength program today.
Step 3: Embrace Recovery
Strength training isn’t about perfection — it’s about progress. And recovery is just as important as the work you put in. Your muscles need time to repair, rebuild, and grow stronger. That’s why we encourage intentional rest days and practices like meditation and breathwork.
Sleep is also a key component of recovery. Research from Iowa State University found that participants who engaged in resistance training three times a week slept an average of 40 minutes longer and fell asleep faster than those focusing solely on cardio. Similarly, findings from the Stanford Center on Longevity highlight that chronic resistance training enhances sleep efficiency and duration, making it a natural alternative to sleep medications.
The relationship between sleep and strength is deeply connected. During sleep, your body enters a crucial phase of muscle repair, with slow-wave sleep (SWS) playing a key role in growth hormone release. Sleep deprivation, on the other hand, impairs recovery and strength gains. By prioritizing restorative sleep, you’re actively supporting your body’s ability to grow stronger.
To maximize your strength gains, consider pairing your workouts with with our 21 Days to Better Sleep program. Designed to help you establish healthy sleep habits, this program supports your body’s recovery — so you wake up refreshed and ready for whatever comes your way.
The Takeaway
Strength training is one of the most effective ways to support your long-term health. B3 Strength is designed to help you build functional, sustainable, and empowering strength. Ready to begin? Your strongest self starts here. Experience your first in-studio b3 Strength class for free or enjoy 14 days of barre3 online—on us.
Strength training is one of the most effective ways to support your long-term health. It boosts energy, improves mobility, and builds confidence from the inside out. This beginner strength training guide breaks it all down, showing you how to start a strength routine that feels approachable and empowering. (Hint: b3 Strength is the perfect place to begin.)
Whether you’re new to resistance training or looking for a sustainable way to build strength, this guide will help you take the first step. We’ll cover the mindset shifts that make your practice more effective, the role of recovery in building sleep, and a step-by-step beginner program to follow. Let’s dive in — your strongest self is waiting.
Strength Training for a Stronger Life
Strength isn’t just about lifting weights — it’s about moving through life with ease. From carrying groceries to improving posture, strength training supports your body in ways you may not even realize. Research shows that women who practice resistance training improve their overall well-being and increase longevity. In fact, a study in the Journal of Strength & Conditioning Research found that women gain strength 27% faster than men.
At barre3, we take these findings to heart. Our b3 Strength workouts are designed to help women harness these benefits through science-backed techniques and mindful movement. The result? A strength practice that’s both effective and sustainable.
Step 1: Shift Your Mindset on Strength
Strength training is about moving with purpose. The goal of our b3 Strength class is to make every movement — both in and outside your workouts — more effortless and sustainable. By focusing on quality over quantity, you develop resilience, mobility, and balance — key components of long-term health.
Beyond muscle, strength training supports your body’s overall function. A study in the Journal of the American College of Cardiology found that resistance training supports metabolic health, increases bone density, and even enhances mental clarity.
At barre3, these benefits shape our approach. Our clients experience firsthand the profound impact of building strength with intention. As one client shared, “I always leave feeling refreshed, stronger, and more mentally clear.”
This experience is proof: building strength at barre3 is about longevity, confidence, and feeling at home in your body every day. That’s why b3 Strength is designed to help you build strength in a way that’s functional, sustainable, and transformative.
Step 2: Follow This Beginner Strength Training Guide
If you’re new to strength training, it can be hard to know where to start. That’s exactly why we created the Building Strength program — a 14-day journey designed to help you build confidence, push past plateaus, and discover what you’re capable of. This program follows science-backed principles, including progressive overload, functional movement, and mindful strength.
Progressive overload — gradually increasing resistance, reps, or intensity over time, is key to building strength. Our program prioritizes movement quality and proper form while incorporating gradual progressions for sustainable results. One key move? The pushup. You’ll track your baseline number at the start of the program and reassess at the end, offering tangible proof of your growing strength.
The proof is in the results. As one barre3 Clarendon Hills client shared: “I’m taking Strength classes three times a week, and after seven months, I’ve seen a tremendous difference in my overall strength. I have osteopenia, and my last Dexa scan showed that I’m actually building new bone!” This is the power of a mindful, functional approach to strength. Ready to see what’s possible? Start the Building Strength program today.
Step 3: Embrace Recovery
Strength training isn’t about perfection — it’s about progress. And recovery is just as important as the work you put in. Your muscles need time to repair, rebuild, and grow stronger. That’s why we encourage intentional rest days and practices like meditation and breathwork.
Sleep is also a key component of recovery. Research from Iowa State University found that participants who engaged in resistance training three times a week slept an average of 40 minutes longer and fell asleep faster than those focusing solely on cardio. Similarly, findings from the Stanford Center on Longevity highlight that chronic resistance training enhances sleep efficiency and duration, making it a natural alternative to sleep medications.
The relationship between sleep and strength is deeply connected. During sleep, your body enters a crucial phase of muscle repair, with slow-wave sleep (SWS) playing a key role in growth hormone release. Sleep deprivation, on the other hand, impairs recovery and strength gains. By prioritizing restorative sleep, you’re actively supporting your body’s ability to grow stronger.
To maximize your strength gains, consider pairing your workouts with with our 21 Days to Better Sleep program. Designed to help you establish healthy sleep habits, this program supports your body’s recovery — so you wake up refreshed and ready for whatever comes your way.
The Takeaway
Strength training is one of the most effective ways to support your long-term health. B3 Strength is designed to help you build functional, sustainable, and empowering strength. Ready to begin? Your strongest self starts here. Experience your first in-studio b3 Strength class for free or enjoy 14 days of barre3 online—on us.
