Beginner Strength Training: How to Start Without Feeling Intimidated

Written by: Gym and Juice | July 8, 2025

Let’s be real—starting strength training can feel overwhelming. Whether you’ve never stepped into a gym or you’re coming back after a long break, it’s easy to feel like you don’t know where to begin.

But here’s the truth: you don’t have to be an athlete to start strength training. And you don’t need to lift heavy or follow a complicated plan to see results. At Gym and Juice, we make fitness feel doable, fun, and empowering—especially for beginners.

What Is Strength Training?

Strength training is any form of movement that uses resistance—like dumbbells, resistance bands, or even your own bodyweight—to challenge your muscles. It helps you get stronger, move better, and feel more capable in everyday life.

This kind of training falls under a broader umbrella called functional fitness—which simply means workouts that prepare your body for real-life movements. Whether you’re lifting your kid, climbing stairs, or reaching for a bag of groceries, functional fitness helps you do it all with less strain and more strength.

Why You Should Start (Even If You’re Brand New)

A lot of people think strength training is just for athletes or people chasing aesthetic goals—but it’s one of the best things you can do for your overall health and longevity.

Benefits include:

• Boosting your metabolism

• Building strong bones and joints

• Improving posture and balance

• Feeling more energized and confident

And yes—if you’re wondering how to grow your booty, strength training is key. Movements like squats, glute bridges, and lunges (all staples in our classes) are some of the most effective booty workouts out there.

Keep It Simple with Beginner-Friendly Moves

You don’t need to master fancy gym equipment or memorize a 12-exercise routine. Here are some go-to moves we love at Gym and Juice:

• Squats – Great for legs, glutes, and core

• Glute bridges – A must-do if your goal is to grow your booty

• Rows – Build back strength with bands or weights

• Planks – Improve core stability and posture

• Overhead presses – Strengthen shoulders and upper body

These exercises are the foundation of functional strength. They train multiple muscle groups and make everyday tasks easier.

How Often Should You Work Out?

If you're just starting out, training 2–3 times a week is perfect. Your body needs time to recover and adapt—so rest days are part of the process.

At Gym and Juice, our programs are designed with longevity in mind. We focus on functional fitness and strength-building that feels good for your body—not just what's trendy.

For those over 40 or coming back postpartum, our Fundamental Core and Small Group Strength classes offer safe, effective training that builds strength from the inside out.

Need Help Getting Started?

This is where we shine. Our certified trainers—including pre/postnatal and functional movement specialists—are here to guide you every step of the way.

Whether your goal is to grow your booty, feel stronger day-to-day, or just get comfortable moving your body again, we’ve got you covered.

Take the First Step with Us

Ready to start building strength in a way that feels approachable and fun? Join a class, meet with a trainer, sign up for our Small Group Strength Series or just drop in for a smoothie and a tour. We’re here to help you feel strong, supported, and right at home.

No intimidation. No pressure. Just real results—and real community.

✨ Gym and Juice – Where Strength Meets Community 📍 Toronto | 💪 Functional Fitness for Every Body | 🍓 Smoothies. Sweat. Support.