Almost everyone can benefit from strength training. It can improve your posture, support healthy joints, prevent injury and even help with weight management. But, getting started can be confusing, especially with the glut of information online.

To simplify things, I asked Samantha Cubbins, manager of Gymshark’s UK Lifting Club and a trainer with 20 years of experience, where to start.

“I like starting from the middle outward,” says Cubbins. That means encouraging beginners to build core strength, then mastering foundational movement patterns—like pushing, pulling, squatting and hinging at the hips— the building blocks for most exercises. You may like

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