If I could go back in time and give myself advice on my first day of strength training, I’d probably say: Hey, maybe don’t start with weights that make you question your life choices.

Nine weeks in, I now realize how little I knew in those first two weeks. I was excited but also clueless struggling through workouts, sore in muscles I didn’t even know I had, and expecting to wake up with biceps overnight (spoiler: that didn’t happen).

So, here’s what I’ve learned since then, and what I wish I’d known from the start:

1. Strength Gains Happen Before Muscle Gains

In those early days, I felt stronger but didn’t look any different. Turns out, that’s normal. Your body first improves at recruiting muscle fibers before actually building new ones. So if you’re starting out and wondering why your muscles aren’t popping yet give it time.

2. DOMS is No Joke

I knew soreness would be a thing, but I underestimated just how bad it would be. Sitting down? Pain. Walking upstairs? Also pain. Lifting my coffee cup? Surprisingly painful. But DOMS (Delayed Onset Muscle Soreness) is temporary, and your body adapts. Now, I’m still sore but the I can’t move days are fewer and farther between.

3. Form > Ego

In the first two weeks, I lifted heavier than I should have (classic rookie mistake). What I’ve since learned? Good form is everything. Going too heavy too soon just invites injury and bad habits. Now, I focus on moving well first then adding weight.

4. Food is Fuel

Strength training made me hungry which at first, I thought meant I was doing something wrong. Nope, just my body needing more fuel. Now I prioritize protein and whole foods to support muscle recovery (but yes, pizza still happens).

5. Patience is Key

I expected to see noticeable muscle growth in two weeks. Reality? It takes longer. The real progress isn’t just in the mirror it’s in feeling stronger, moving better, and knowing that every session builds on the last.

Final Thoughts

If you’re just starting out, don’t stress if you feel overwhelmed. We all start somewhere. Stick with it, focus on progress over perfection, and most importantly enjoy the process.

Now, excuse me while I go attempt a proper deadlift without looking like a collapsing bridge.

Check out my latest video where I reflect on my first two weeks of lifting what I did wrong, what I learned, and what I’d do differently.