Strength Training for Beginners: What to Expect at 870 Fitness

Are you new to strength training? Ready to start lifting but not sure where to begin? At 870 Fitness, we’re here to help you build strength, confidence, and a solid foundation for long-term fitness success. Whether your goal is to tone up, gain muscle, or improve overall health, this guide will set you up for success and help you avoid common mistakes.

Why Strength Training?

Strength training isn’t just about lifting weights—it’s about enhancing your overall health and performance. Here’s what you can expect when you incorporate it into your routine:

✔ Boosted metabolism – Burn more calories even at rest.

✔ Stronger bones & joints – Reduce injury risk and improve mobility.

✔ Increased confidence – Watch your progress and feel empowered.

✔ Better daily performance – Carry groceries, climb stairs, and move through life with ease.

Step 1: Learn the Basics

Before you start lifting, it’s important to understand proper form and technique. Strength training at 870 Fitness includes a variety of free weights, machines, and functional training equipment—all designed to help you train effectively. Here are a few beginner-friendly exercises to start with:

🟢 Squats – Builds lower-body strength and core stability.

🟢 Deadlifts – Strengthens the back, hamstrings, and glutes.

🟢 Bench Press – Develops upper-body pushing power.

🟢 Lat Pulldown or Pull-Ups – Builds back and bicep strength.

🟢 Planks – Strengthens the core for overall stability.

Step 2: Start with Light Weights & Focus on Form

One of the biggest mistakes beginners make is lifting too heavy too soon. Proper form should always come before weight. At 870 Fitness, we offer top-notch equipment and a supportive environment to help you learn safe lifting techniques and prevent injuries.

💡 Pro Tip: Start with bodyweight exercises before adding weights. Once your form is solid, gradually increase resistance.

Step 3: Follow a Structured Workout Plan

Walking into the gym without a plan can be overwhelming. To make the most of your time at 870 Fitness, follow a simple workout structure:

Day 1 – Full Body Strength (Squats, Rows, Shoulder Press)

Day 2 – Upper Body Focus (Bench Press, Bicep Curls, Lat Pulldown)

Day 3 – Lower Body & Core (Deadlifts, Lunges, Planks)

💡 Pro Tip: Give muscles at least 48 hours to recover before training them again.

Step 4: Avoid These Common Mistakes

🚫 Skipping Warm-ups & Cooldowns – Always prep your muscles before lifting and stretch afterward.

🚫 Relying Only on Machines – Free weights help engage stabilizing muscles for better results.

🚫 Training Without Rest – Muscles grow during recovery, not just in the gym.

🚫 Comparing Yourself to Others – Focus on your journey, not what others are lifting.

🚫 Ignoring Nutrition – Strength training and protein-rich meals go hand in hand.

Step 5: Take Advantage of 870 Fitness Perks

At 870 Fitness, you’ll have access to:

✅ Expert-designed strength training equipment

✅ Functional training areas for real-world strength

✅ Tanning services included in your membership

✅ Massage & cryotherapy for faster recovery

✅ 24/7 access so you can train on your schedule

Get Stronger at 870 Fitness!

We’re excited to help you get stronger, move better, and feel your best. Whether you’re just starting out or looking to refine your technique, 870 Fitness has everything you need to succeed.

📌 Ready to take your fitness to the next level? Stop by 870 Fitness in Marion, AR, or sign up today to get started!

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