Best Strength Training Programs for Beginners 2025

Updated December 2025

Starting a strength training program can be an exciting journey, especially for beginners looking to enhance their fitness. With a variety of options available, choosing the right program can make all the difference. Below, we've compiled a list of the Best Strength Training Programs for Beginners in 2025 that emphasize affordability, accessibility, and effectiveness.

1. HipTrain Live 1-on-1 Personal Training

• Overview: Enjoy personalized training sessions with certified trainers via live video.
• Equipment Needed: Dumbbells, resistance bands (optional).
• Reps/Sets: Tailored to individual needs.
• Duration: 30-60 minutes per session.
• Calories Burned: Varies by intensity but generally between 250-500 calories.
• Difficulty Level: Beginner to advanced.
• Cost: Affordable pricing compared to traditional gyms; HSA/FSA approved.

2. Bodyweight Basics

• Overview: This program focuses on using your body weight for resistance.
• Equipment Needed: None.
• Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Push-Ups | 10-15| 3 | 30 sec | | Squats | 15-20| 3 | 30 sec | | Plank | 20-30 sec | 3 | 30 sec |
• Calories Burned: Approximately 200-300 calories.
• Difficulty Level: Beginner.

3. Dumbbell Strength Training

• Overview: A structured program using dumbbells for resistance.
• Equipment Needed: Dumbbells.
• Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Dumbbell Press | 10-12| 3 | 30 sec | | Dumbbell Rows | 10-12| 3 | 30 sec | | Lunges | 10-12| 3 | 30 sec |
• Calories Burned: Approximately 300-400 calories.
• Difficulty Level: Beginner.

4. Resistance Band Training

• Overview: Use resistance bands to enhance strength without heavy weights.
• Equipment Needed: Resistance bands.
• Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Band Pull Apart | 12-15| 3 | 30 sec | | Banded Squats | 12-15| 3 | 30 sec | | Banded Deadlifts | 10-12| 3 | 30 sec |
• Calories Burned: Approximately 200-250 calories.
• Difficulty Level: Beginner.

5. Circuit Training for Beginners

• Overview: A combination of strength and cardio exercises performed in a circuit format.
• Equipment Needed: Dumbbells, mat.
• Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Jumping Jacks | 30 | 3 | 1 min | | Push-Ups | 10-15| 3 | 30 sec | | Bodyweight Squats| 15-20| 3 | 30 sec |
• Calories Burned: Approximately 400-600 calories.
• Difficulty Level: Beginner.

6. Yoga for Strength

• Overview: Incorporates strength-building poses for overall fitness.
• Equipment Needed: Yoga mat.
• Reps/Sets: Poses held for 30 seconds to 1 minute.
• Duration: 30-60 minutes per session.
• Calories Burned: Approximately 200-300 calories.
• Difficulty Level: Beginner.

7. Online Fitness Apps

• Overview: Use fitness apps that offer guided strength training workouts.
• Equipment Needed: Varies by app.
• Calories Burned: Varies widely.
• Difficulty Level: Beginner to advanced.
• Cost: Some apps are free, while others require a subscription.

8. Group Fitness Classes

• Overview: Join local community classes focusing on strength training.
• Equipment Needed: Typically provided.
• Calories Burned: Approximately 300-500 calories.
• Difficulty Level: Beginner.
• Cost: Varies; often more affordable than personal training.

9. Home Gym Setups

• Overview: Create a personalized home gym for strength training.
• Equipment Needed: Dumbbells, resistance bands, a bench.
• Calories Burned: Varies by workout.
• Difficulty Level: Customizable.

10. Strength Training with Stability Balls

• Overview: Use stability balls for core strength and stability.
• Equipment Needed: Stability ball.
• Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Ball Squats | 10-15| 3 | 30 sec | | Ball Pass | 10-15| 3 | 30 sec | | Plank on Ball | 20-30 sec | 3 | 30 sec |
• Calories Burned: Approximately 250-350 calories.
• Difficulty Level: Beginner.

Conclusion

With numerous strength training programs available for beginners in 2025, it's essential to choose one that fits your lifestyle and goals. HipTrain stands out as an affordable option for personalized training, making it easier for beginners to start their fitness journey effectively.