Thinking About Strength Training? Here’s What You Might Be Wondering

Getting started with strength training can feel a little daunting. Whether it’s confusion about how often to train, worries about getting too bulky, or uncertainty over what exercises to do, many people have similar concerns when starting.

So, to help put your mind at ease, we’ve answered some of the most common questions we hear from beginners just like you.

And of course, if you ever fancy talking it through in more detail, one of our friendly coaches would be delighted to help.

Simply click the button below to book a free chat.

How often should I be strength training?

Rather than asking what’s optimal, we recommend asking: what’s realistic for me to do consistently, week in and week out?

If possible, aim for two sessions per week as a starting point. That’s enough to begin making steady progress. Three sessions are ideal for most people, but if one is all you can manage right now, that’s perfectly fine too. One well-planned session is far better than none, and for beginners, it can still deliver noticeable results.

What if I don’t want to get bulky?

Getting that so-called “bulky” look actually takes a great deal of time, effort, and very specific training and eating habits. It’s not something that will happen accidentally.

Instead, strength training will help you feel stronger, more energised, and more confident in your body. Your muscles may become more defined, but you’ll also move better, sleep better, and generally feel better. That’s the true benefit.

Can I tone specific areas, like my stomach or legs?

Unfortunately, the idea of “spot-toning” is a bit of a myth.

To appear more ‘toned’, your body needs a combination of lower body fat and more lean muscle. You can build muscle in specific areas (say, your glutes or shoulders), but you can’t control exactly where your body loses fat from. That’s largely down to genetics, hormones, and your unique physiology.

In short: focus on whole-body strength and let your body do the rest.

How many rest days should I have between workouts?

Ideally, it’s good to have at least one rest day between your strength sessions. That gives your muscles time to recover and grow stronger.

However, if your schedule means you need to train on back-to-back days, that’s absolutely fine too. You may just want to be a touch gentler in your second session, depending on how you’re feeling.

The key thing is consistency—not perfection.

Do I need to follow a specific programme?

You don’t have to follow a programme—but it really does help.

A structured plan ensures you’re doing the right mix of movements, with the right level of challenge, and enough progression to keep you improving. Without it, it’s easy to fall into the habit of picking random exercises and wondering why nothing’s changing.

That said, the most important part is simply showing up, training with intent, and sticking with it. The results will come—with time.

Am I too old to start strength training?

Absolutely not.

In fact, strength training becomes even more important as we get older. It helps to maintain muscle mass, support healthy joints, improve balance, and reduce the risk of injury or falls.

Our programmes at Patch are fully adaptable, and we work with people of all ages and backgrounds. If you’ve got concerns about your joints or injuries, we’ll start gently and build things up slowly, at a pace that suits you.

It’s never too late to begin.

How soon will I see results?

This will vary from person to person, but many people begin to notice changes within four to six weeks.

You might feel stronger. Your posture may improve. Daily aches could start to fade. These are all wonderful signs that your body is responding to the training.

If you’re more experienced, changes might come a bit more slowly, but at that point, factors like nutrition, recovery, and programme design become even more important—which is where our expert coaches can really support you.

Ready to Begin?

We know starting something new can feel a bit intimidating, but at Patch Fitness, we’re here to guide you every step of the way—with encouragement, structure, and a plan that actually fits your life.

If you’ve got more questions or simply want to chat about how strength training could work for you, why not book a call with one of our coaches? We’d love to help you get started.