Fitness
Strength Training Basics
Your first 8 weeks of strength training at home: exercise cards, a good-form checklist and a workout log.
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Beginner fitness courses that start where you are
Practical help to build activity and strength into ordinary weeks, based on Every Move Counts, Ireland's national physical activity guidelines.
- 1 course
- Tools in every course
- Certificate included
Every Move Counts, the National Physical Activity and Sedentary Behaviour Guidelines for Ireland, was launched by the HSE in March 2024. It advises adults aged 18 to 64 to do 2 hours 30 minutes to 5 hours of moderate activity a week, or 1 hour 15 minutes to 2 hours 30 minutes of vigorous activity, plus muscle-strengthening activity on at least 2 days. Adults over 65 are advised to add activities for balance and strength on 3 or more days a week, and everyone is encouraged to sit less.
As the name says, every move counts. A brisk walk to the shop, cycling to work, gardening and climbing the stairs all add up, and you do not need a gym or a sports club to begin. Strength work is the part many people skip, and it is the focus of our beginner course: simple exercises with your own body weight or household objects, done with good form and built up slowly.
The guidelines apply to people living with long-term conditions and disabilities as well, adapted to what each person can do. If you have a heart condition, high blood pressure, joint problems, recent surgery, or you are pregnant or have recently given birth, check with your GP, physiotherapist or midwife before starting something new.
All fitness courses
Choosing a starting point
Strength Training Basics is our starting course for adults who have never lifted a weight or who are coming back after a long break. It teaches how strength training works, how to warm up, how to perform each movement safely and how to progress over 8 weeks without needing a gym.
Related courses in other topics go further for particular stages of life:
- Strength Training for Menopause, with a readiness checklist and an 8-week plan.
- Strength for Older Adults, a chair-based 12-week plan.
- Balance and Everyday Mobility, for staying steady on your feet.
New fitness courses appear in the list above once they launch.
What the fitness tools do
- Exercise card library: each exercise with setup, movement, breathing and an easier and harder version.
- 8-week plan: short sessions each week that build gradually.
- Workout log: record sets, repetitions and how hard each session felt, so you can see progress over the weeks.
- Form checklist: the points to check before you add more effort.
Stop and get advice if
Stop exercising and call 112 or 999 if you have chest pain or tightness, severe breathlessness, or you feel faint or collapse.
Stop and speak to your GP or a physiotherapist if:
- you have sharp or worsening joint pain during or after exercise
- you feel dizzy, or your heart races or beats irregularly
- you have swelling or pain that is still there the next day
Fitness courses: your questions
How much activity should I aim for?
Every Move Counts advises adults to build up to 2 hours 30 minutes to 5 hours of moderate activity a week, such as brisk walking, or half that amount of vigorous activity, plus muscle-strengthening on 2 or more days. Any amount is better than none, so start where you are.
Do I need a gym or equipment?
No. The beginner plan uses body weight and household objects such as a chair, a wall and water bottles. If you have dumbbells or resistance bands, the exercise cards show how to use them.
I have a health condition. Can I still take part?
The national guidelines apply to people with long-term conditions and disabilities too, adapted to each person. Check with your GP or physiotherapist first, and take the course to that conversation.
How long are the sessions?
The 8-week plan uses short sessions and builds slowly, so you can start with as little as ten minutes.
Is it safe to exercise in pregnancy?
For most people with no complications, yes. The HSE guidance for pregnancy is at least 150 minutes of moderate activity a week plus gentle strength, stretching and balance work, and pelvic floor exercises every day. Talk to your midwife or GP first.
Official sources
Your first session can be ten minutes
Open Strength Training Basics, read the first lesson and try two exercise cards today.