Equivalent of c25k for strength training for complete beginner (at home)?

[Strengths]

I'm mid 40s and keep hearing how it's very important to do some strength training at my age. I've been trying to find out what that should be, but I'm pretty overwhelmed by the amount of information there is out there.

Does anyone know about anything similar to the c25k running programme, which starts out from absolute zero and builds up?

I'm starting completely from scratch, so I'd like something that starts really gently like c25k does. Although I'm relatively fit (I swim quite a bit), I know that going straight into a long workout for new muscles would mean being unable to walk for days.

And what exactly should I be building up to? I have no interest in pushing myself any more than is needed to be healthy: I'd like to be able to do the strength equivalent of "running 5km", I have no interest in the equivalent of a marathon!

I like that the c25k programme avoids having to think about what to do each time, it's a structured programme that will ramp up for you.

I know a PT would be ideal (also because of the risk of injury), but realistically I would feel way too self-conscious doing this in front of anyone.

I know I sound picky, but I'm not great at staying motivated, so I'm trying to be realistic about what will work. I'm more than happy to pay for content, but it would have to tick all the boxes. There seems to be so much content out there that I thought I'd have no trouble finding something, but I'm struggling!

I like Hailey Happens - she has a neat app that walks you through progressive programmes designed for women over 35. She has some free programmes as well as paid content. Her programmes are the first I have stuck with as I like the variety and the way they build up difficulty.

I would love to know this too! I did C25K twice and found the structure really helpful. Hope someone can help with a strength / weights version. I am late 50s.

Thanks Una! Hailey Happens sounds promising, but it does look a bit more intense than I would like to start with. Their beginner Power programme is 5-6 days a week of 60-70min workouts and includes HIIT and SIT days, which I don't think I want to get into. There are 30-40min alternatives and I could ignore the HIIT and SIT, but $199 is a lot to pay if I'm not using all the content!

The Start Strong programme sounds more manageable but isn't running at the moment. I might give their free trial a go when it does.

Have a look at Caroline Girvan on YouTube. She is great. I also love Juice and Toya.

MegSquats on YouTube & Insta will take you to her free introductory programme
Before the Barbell.

It's designed for complete beginners and Meg's ambition is to get a barbell into the hands of every woman.

She's a really straightforward and knowledgeable fitness coach, competed in CrossFit and then got into powerlifting, where she competed. Her thing is strength not aesthetics.

There are a heap of fitness influencers out there, but she's the real deal.

Also pop in to The Weights Room here on MN, read, and then ask advice! Loads of weight lifting enthusiasts there.

Haha OP, I've just read your post, and actually wondered if my brain fog was so bad I had posted on MN and forgotten! This was an exact conversation I had with a colleague last week. There's a definite market for this. Super basic but progressive.
I would also add to this that although I'm happy to watch videos to see correct form, I don't really want to do video workouts. A bit like C25K I kind of want a written program so on day 1 week one I do x exercise 20 times, that kind of thing.
So I'm following with interest but not actually being helpful, sorry

Controversial but I would say not Caroline Girvan for a complete beginner - even her starter programme is quite hard and she doesn’t explain form enough for a beginner.

I like Madfit for starter level weights, but I’m not sure if she does a programme to follow like C25K.

I saw this website couchtofitness.com a while ago and thought it looks like a good idea, but never tried it personally. It looks like it’s more general exercises than weights though.

Thinner leaner stronger. There are 2 books. 1 is a guide and 1 a workout log for a year. The guide includes the first part of the program. Very straightforward imho. The only thing thing I'd recommend is getting your form right with a PT first.

A bit like C25K I kind of want a written program so on day 1 week one I do x exercise 20 times, that kind of thing.

MegSquats offers this in both Before the Barbell (which gets you from bodyweight to dumbbells to a barbell) and her main programme, Stronger By the Day. SBTD is a brilliant app - about $US90 per year.

The other one to look at is Rachel Henley - "Blitz your Bits" - check her out as HenleyFitness on Instagram. Her specialty is helping people get over their gym newbie fears. She's also very funny!

Completely agree with pp about Caroline Girvan..she is not for beginners ime! It beats me why anyone would suggest her for complete beginners

Very useful, thanks! I've been looking for similar.

I think you are right, there is a gap in the market for complete beginners. Honestly, I think you would be best working on the self-consciousness thing so you could get some help - there are loads of outdoor park strength classes round me, mainly women of all ages and states of fitness.....

Otherwise, you could start with the strength exercises here (like C25k, NHS) https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how-to-videos/ but it isn't a daily programme.

And/or do a Pilates programme. Pilates is bodyweight strength and a good way to get going I think. You could try Lottie Murphy 24 day challenge

and she has a paid channel if you like her and want more content - or try an in person class? You do need to do more of Pilates to see progress than if you were strength training in a gym.

I agree about MegSquats being great but do think some f2f feedback on form would be helpful to really progress with weights.

Also, I'm afraid I think the reason there is a gap in the market is because f2f feedback and demos so important with strength training. Even the railing rows in that NHS video - exactly where you put your feet and hands, how much scapular control you use...it will really matter.

I use the 7 minute workout app. You can skip a few of the exercises at first and then add them in as you feel more able. You can then repeat the session so you’ve done 15 mins. It’s a great little programme and exercises all muscle groups.

Are you looking for something to do at home or in a gym? If at home, the peloton app has a 6 week beginner strength programme called 'discover strength' which is aimed at absolute beginners. I've done it recently and found it great! I think you can get the peloton app free for 30 days to try it out.

@PrincessPeaches123 I have ordered the Thinner Leaner Stronger book, thank you. @LittleBigHead I didn’t know there was a Weights Room on MN, I will go and lurk, thank you.

Don't just lurk! Join in!

Its worth looking at Kayla Itsines Sweat app and the free trial there, or something similar. They usually have beginners programs that include a mix of bodyweight and light weight so you get used to the form before building up the weight for compound movements.

This is a great, starting completely from scratch, almost no equipment, beginner routine that also gives some good reading on why you're working your muscles as well as how.

BWF Primer – Nick-E.com

Agree Meg squats. But also agree a PT would be much better. A good PT would put you at your ease and make them watching feel ok. I don't especially like being watched, and I get watched in great detail as improving form is a big part of my sport, but my coach will watch out of my line of sight and be subtle about it.

I would strongly second PP advice about seeing a PT - there are many that will come to you (if you have space) or have gyms in own home/rent gyms where they have exclusive use so there are not others to make you feel conscious. When looking at the cost of some of these programmes, you are much better of spending on an initial number of sessions to get your form right so you work the right areas and don't end up with an injury plus helping create a programme for you. If you struggle with motivation, the regular session will also keep you accountable to start with.

After this, by all means go to an online programme if you believe you will be able to commit to it. Personally, I really struggle and have found that attending regular training sessions is far more effective.

Yes @confusedaboutcalories I really need someone in my ear, telling me "Right fucking now" when I'm on my 10th (out of 20) upside down burpee. Or setting up my bar for me and getting in my ear to lift my next 1 rep max.

But alternatively @LittleBigHead mine would never say things to me like that, as I'm super motivated and that would annoy me, but I do need someone to answer lots of questions, help with weight choices and make sure the gym environment is comfortable for me. A good PT will adapt their style to the client. I'm sure mine would be good at swearing in someone's ear too, if that's what they needed.

I'm not being picky, it's just that was the kind of thing put me off having a PT as I thought I'd get shouted at. But mine doesn't shout at me (except to cheer me on in competitions).

Something like this would be great. I'd prefer a version for gym machines. Everything I've looked at starts much harder than I'm looking for with about an hour of exercises and I don't know how to know I'm covering all areas.