Strength training for beginners: getting started and progression

The evidence behind the Directorate of Health's advice comprises 137 systematic reviews with more than 30,000 participants. In these, strength training is associated with lower mortality, better outcomes in cardiovascular disease, lower risk of diabetes, cancer and depression, and better sleep [2]. These are associations found in the research, and they say nothing certain about what happens for the individual.

The training does not have to be complicated. The most important thing is to get started and keep it going [2].

The Norwegian Directorate of Health recommends strength training twice a week, with 15 to 30 minutes per session and at least 48 hours of rest between sessions [1].

For those who are new, the page suggests starting with one session a week under guidance [1]. The recommendation of at least twice a week applies to both adults and older people [2].

The Norwegian Directorate of Health suggests at least four exercises per session, one from each group. The examples are:

• Leg extension movements: squat, leg press or single-leg squat.
• Upper body pushing: bench press or push-ups.
• Upper body pulling: seated row, pulldown or body rows.
• Shoulders and upper back: shoulder press with weights or lateral raise.

An exercise for the abdomen and back can be added if the other exercises do not load those muscles [1].

The session can start with a warm-up set of 12 repetitions with about half of the resistance you can manage at most for 12 repetitions. Then three sets are done with the leg exercises and two to three sets with the upper body exercises [1].

The page also refers to exercise examples in Smart mosjon i arbeidslivet on helsenorge.no. It does not go into how the exercises should be performed [1]. Guidance can therefore be useful when learning the technique.

The Norwegian Directorate of Health describes 4 to 12 repetitions with the heaviest resistance you can manage for that number. The resistance can be varied between sessions: in the first session of the week 8 to 12 repetitions, in the second 4 to 8 repetitions [1].

None of the sources say that you must lift heavy from the first day. The page recommends that the start takes place under guidance [1].

For healthy adults, regular and gradually progressive strength training is recommended to strengthen muscle function, muscle mass and physical function [2]. The article does not go into detail on how the load should be increased over time, and the Directorate of Health's page describes variation in resistance more than a step-by-step plan [1][2].

How quickly you can increase therefore depends on you: your training background, how your body responds and any symptoms. A physiotherapist can help adapt this.

If you want guidance at the start, a physiotherapist can go through your training background and any symptoms, and show exercises adapted to you. You can read more about physiotherapy and personal training at Dr.Dropin.

How often should beginners do strength training?

The Norwegian Directorate of Health recommends twice a week for adults. For those who are new, it is suggested to start with one session a week under guidance [1].

How long should a strength session take?

The Norwegian Directorate of Health describes sessions of 15 to 30 minutes, with at least 48 hours between sessions [1].

Do I have to train at a gym?

No. The effect is described for different forms: home training, training with elastic bands and traditional strength training. You can use weights, machines, body weight or elastic bands [2].

How many repetitions and sets should I do?

The Norwegian Directorate of Health describes 4 to 12 repetitions with the heaviest resistance you can manage for that number. Three sets are done with the leg exercises and two to three sets with the upper body exercises, after a warm-up set [1].

The article on strength training for runners describes what the research says about strength training for middle and long distance runners. You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Styrkeuka (Strength Week). Norwegian Directorate of Health. Last professional update 28 April 2026. Link

2. Belander O. Styrketrening: viktig for helse og funksjonsevne (Strength training: important for health and functional capacity). Tidsskr Nor Legeforen. 2026;146(12). doi:10.4045/tidsskr.26.0465. Published 12 October 2026. Link