Fitness
Strength Training Basics
Your first 8 weeks of strength training at home: exercise cards, a good-form checklist and a workout log.
C$19.99Buy
Beginner fitness courses that start where you are
A beginner strength course shaped by the Canadian 24-Hour Movement Guidelines, with clear exercise cards, an 8-week plan and a log that shows your own progress.
- 1 course
- Tools in every course
- Certificate included
The Canadian 24-Hour Movement Guidelines for adults aged 18 to 64, developed by the Canadian Society for Exercise Physiology with support from the Public Health Agency of Canada, look at the whole day. They suggest at least 150 minutes a week of moderate to vigorous physical activity, muscle strengthening activities at least twice a week, several hours of light activity including standing, no more than 8 hours of sitting and no more than 3 hours of recreational screen time, plus 7 to 9 hours of sleep. Adults 65 and older are also encouraged to do activities that challenge balance.
Many people manage some walking but never get around to the strength part, often because it feels technical. Strength Training Basics takes the guesswork out: bodyweight and light-weight exercises you can do at home, how to check your form, and a plan that builds gradually over 8 weeks. You do not need a gym membership.
The guidelines also note that progressing towards any of these targets brings some health benefits, so a short session still counts. If you have a heart or lung condition, joint problems, recent surgery or are pregnant, check with your family doctor or nurse practitioner before starting a new exercise plan.
All fitness courses
Choosing a starting point
Strength Training Basics is the place to begin if you are new to strength work or coming back after a long break. Each week adds a little more, and the form checklist helps you move with control before you add weight.
- Aged 65 or older? The healthy aging topic has chair-based strength and balance courses written for later life.
- Pregnant or recently gave birth? Canada has separate activity guidelines for pregnancy and for the first year after birth. See the pregnancy and postpartum topics before starting.
- In perimenopause or menopause? The menopause topic includes a strength plan that can be adjusted on days when symptoms are worse.
What the fitness tools do
- Exercise card library: each move with set-up, the movement, common mistakes and an easier or harder option.
- 8-week plan: two or three short sessions a week, building gradually so muscles and joints can adapt.
- Workout log: record sets, repetitions and how hard each session felt, then see your progress on a chart.
- Form checklist: a quick check of posture, breathing and range of movement before you make an exercise harder.
Stop and get advice if
Stop the session and check in with a doctor or nurse practitioner if you have:
- pain, pressure or tightness in your chest, or unusual shortness of breath
- dizziness, light-headedness or a racing or irregular heartbeat
- sharp joint pain, or pain that is worse the next day rather than easing
- a new injury, or swelling that does not go down
Call 911 if chest pain does not settle with rest, or if you see stroke warning signs: one side of the face drooping, weakness in an arm, or speech that is slurred or confused.
Fitness courses: your questions
Do I need a gym or equipment?
No. The plan starts with bodyweight exercises. A sturdy chair, a wall and a pair of light dumbbells or filled water bottles are enough to progress.
How often should I do strength exercises?
The Canadian 24-Hour Movement Guidelines suggest muscle strengthening activities using major muscle groups at least twice a week, alongside 150 minutes of moderate to vigorous activity across the week.
What does 150 minutes a week look like?
It could be 30 minutes of brisk walking on five days, or shorter bouts spread through the day. Moderate activity makes you breathe harder while you can still talk.
Is it normal to feel sore after a session?
Mild muscle stiffness for a day or two after a new exercise is common and usually eases as you adapt. Sharp pain, joint pain or soreness that gets worse are signs to stop and get advice.
Can I follow the plan while pregnant?
Canada's pregnancy activity guideline recommends at least 150 minutes of moderate activity a week over at least 3 days, plus pelvic floor training. Some conditions mean exercise is not advised, so check with your health care provider first.
Official sources
Your first session can be ten minutes
Pick three exercise cards, do one round today and record it in your workout log.