Strength Training for Beginners

Personal Training, Workout Trainers & Certified Fitness Trainers

If you’re looking for personal trainers near you to help you implement our free 12-week transformation plan, look no further than the fitness experts at Gold’s family fitness center. Our fitness trainers offer strength training for beginners, as well as cardio workouts that can include everything from boot camp-style exercises to high intensity interval training. When considering personal training, the American Council on Exercise recommends meeting personally with trainers to decide if they are someone you like and could get along with, and to ask the trainer for personal references especially for clients who share goals similar to your own. Once you find a workout trainer who meshes with your personality, you can get down to the business of transforming your body and your eating habits with this 12-week plan.

Introducing the Free 12-Week Transformation Plan for America

Get 12 weeks of free workouts and meal plans that can help you steer clear of the Fitness Cliff!

Every January, millions of Americans make the oldest New Year’s resolution around: Lose weight and get in shape. They dust off their gym bags and head back to the cardio machines determined to really make it work this year. That resolve is usually short-lived. By Gold’s Gym’s own research, February 24—also known as Day One of the Fitness Cliff—is when gym check-ins begin to steadily decline. So this February, in an effort to help America steer clear of the Fitness Cliff, Gold’s Gym is giving anyone a free, customized 12-week workout plan. Based on your fitness goals, the plan includes week-by-week daily workouts, along with a weekly menu. All you have to do is answer a few simple questions and your 12-week path to a new fitness legacy will begin arriving in your email inbox. If you’d like to get even more out of your 12-Week Transformation Plan, bring it in to the Gold’s Gym nearest you to get a free appointment with a Gold’s Gym personal trainer who can customize your 12-week plan even more to meet your needs. Robert Reames, Gold’s Gym Fitness Institute trainer and author of Make Over Your Metabolism, is one of the experts who helped create the logic and framework for these plans. He’s here to give even more insight into why Gold’s Gym created these plans and how to make the most of them.

The Philosophy Of 12 Weeks

For over a decade, the Gold’s Gym Challenge has been changing lives and transforming bodies throughout the nation within just a 12-week period. In 2014, the average Challenge participant lost 12 pounds and 10.3 inches off their body—and that is only the average. The female and male overall winners lost a combined 87 pounds and 36.5 inches. “When you commit to a 12-week program, it’s the perfect length of time to explore how the ebbs and flows of your life affect your training,” Reames explains. “So you can explore how to maintain a healthy lifestyle and excel for the long term.”

Each plan integrates a variety of different workouts designed to meet your goals, whether that’s getting leaner, stronger or just healthier. No matter which plan is right for you, you’ll walk away with a better knowledge of cardio routines (which might vary between bootcamp sessions and treadmill sprints) and strength-training methods (like circuits and supersets). “Anyone who follows one of these 12-week plans is going to come out with a strong mental momentum that will help sustain their transformation,” Reames says.

The Reason For Menus

There’s an old saying among fitness experts, You can’t out-train a bad diet. That’s why each plan includes weekly menus to help guide you toward the best choices possible on your fitness journey. Each week has six full days of meals and snacks, with calorie counts included, so that you can adjust the portion size based on your daily calorie goal. We encourage you to relax the rules a bit on one day of the week of your choosing. (For a daily calorie calculator, check out

“This is an education in eating,” Reames says. “These meals and snacks will educate you on the concept of a well-balanced meal—having a protein, a good carbohydrate, a good source of fat and lots of fiber—that maximizes fullness and nutritional value.”

Follow the menus to the letter or use the meals and snacks as helpful examples to plan your own weekly diet.

The Best Ways To Stay Motivated

First off, find a partner to help you on your fitness journey. Multiple studies have shown that having a buddy, a cheerleader or a trainer can be key to sticking with a workout program. The biggest question is which do you need?

“Ask yourself if you’re a self-motivator. If the answer is yes, you might just need a cheerleader,” Reames says. “But if the answer is no, then ask yourself if you just need the motivation of knowing a buddy is waiting for you at the gym or if you need the accountability of a trainer.” Either way, Reames suggests that anyone starting a 12-week program should check in with a fitness professional to make sure they are starting off on the right foot. “Professional guidance is always invaluable and worth the money.”

His other major motivation tip: Take it one day and one meal at a time. “Know that even if you get off track for one day or two weeks, you haven’t failed,” Reames explains. “Don’t even think of it as getting off track, it’s just a natural ebb.”

The Last Word

Reames emphasizes: “At the end of the day, what we’ve given you in your 12-Week Personal Transformation Plan is a roadmap for a better lifestyle through fitness and proper nutrition. If you follow it and absorb it, you’ll come away with the most important skill of all: Weight control. Weight loss is temporary; the Holy Grail is weight control.”

Partner with a Gold’s personal trainer near you if you are ready to put this 12-week body transformation plan into action, and benefit from the extra motivation and inspiration that working out with a personal fitness trainer at your local Gold’s gym provides. This plan can include strength training for beginners, and a personal trainer can help you learn proper form and technique when doing the exercises. And personal training can help you with other goals like increasing your flexibility, gaining energy or training for a 5k. Your workout trainer can help you set SMART goals: Specific, Measurable, Attainable, Realistic and Timely.

When looking for personal trainers near you, suggests your make sure your personal fitness trainer has been certified by at least one of the major national organizations, such as the American College of Sports Medicine, the American Council on Exercise, the National Strength and Conditioning Association or the National Academy of Sports Medicine. And whether searching for strength training for beginners or knee stretches for running, choose a personal trainer who specializes in the activity or exercise style you prefer, if possible, for even better results. Personal training can help you maximize your time at the gym, and when you combine it with the solo workouts and healthy eating plans provided to you by this 12-week program, you can get results fast. Our workout trainers, who have all passed the Gold’s Gym Certified Fitness Trainer certification, are ready to help you on your journey to improved health and fitness.