Strength training workout routine for beginners

If you’re new to strength training, it’s essential to start with a workout routine tailored to your fitness level. This beginner’s routine will help you gradually build strength and muscle mass to avoid injury.

A good strength training routine for beginners will start with a few basic exercises and gradually add more challenging exercises as you become stronger. It’s essential to focus on proper form and technique to avoid injuring yourself. Be sure to consult with a personal trainer or fitness instructor to ensure you’re doing the exercises correctly.

Another essential thing to keep in mind when starting a strength training routine is to make sure you’re eating enough protein. Protein is essential for building muscle mass, so make sure you include plenty of high-protein foods in your diet. Good protein sources include chicken, beef, fish, eggs, and dairy products.

If you’re ready to start strength training, follow this beginner’s routine and be sure to focus on proper form and technique. And most importantly, have patience – it may take a while to see results. But if you stick with it, you’ll soon see an increase in strength and muscle mass.

Strength training workout routine for beginners: Top 10 Exercises

If you’re new to strength training, it’s essential to start with a workout routine tailored to your fitness level. This beginner’s routine will help you gradually build strength and muscle mass to avoid injury. The following workout is designed for three days per week. You can complete the exercises in any order, but make sure to rest at least one day between each workout.

• Deadlift: 3 sets of 8-10 reps
• Bench press: 3 sets of 8-10 reps
• Bent-over row: 3 sets of 8-10 reps
• Squat: 3 sets of 8-10 reps
• Shoulder press: 3 sets of 8-10 reps
• Lat pulldown: 3 sets of 8-10 reps
• Seated row: 3 sets of 8-10 reps
• Curl: 3 sets of 10-12 reps
• Triceps extension: 3 sets of 10-12 reps
• Abdominal crunch: 3 sets of 12-15 reps

Warm-up

Before starting your strength training workout, it’s essential to do a warm-up to prepare your muscles for exercise. Warm-up by doing some light cardio and dynamic stretching.

Cardio

Start with five to 10 minutes of light cardio, such as walking or cycling.

Dynamic Stretching

Do five to 10 minutes of dynamic stretching, which warms up your muscles and increases your range of motion. Dynamic stretches include lunges, squats, bear crawls and arm circles.

Deadlift

The deadlift is a compound exercise that works several muscle groups, including the glutes, hamstrings, quads and lower back.

To do the deadlift:

1. Stand with your feet hip-width apart, hold a weight in your hand and let it hang in front of your thighs.
2. Bend at your hips and lower your torso until the weight is below your knees.
3. Keep your back flat, glutes squeezed and drive through your heels to lift your torso and the weight back to the starting position.

Bench Press

The bench press is a compound exercise that works for several muscle groups, including the chest, triceps and shoulders.

To do the bench press:

1. Lie on your back on a bench, hold a weight in each hand and let them hang at arm’s length by your sides, palms facing forward.
2. Push the weights straight up until your arms are fully extended, but don’t lock your elbows.
3. Lower the weights back to the starting position.

Bent-Over Row

The bent-over row is a compound exercise that works for several muscle groups, including the back, biceps and shoulders.

To do the bent-over row:

1. Hold a weight in each hand and let them hang at arm’s length by your sides, palms facing inward.
2. Bend at your hips and lower your torso until it’s almost parallel to the floor.
3. Keep your back flat, pull your shoulder blades together and row the weights towards your chest.
4. Reverse the motion and return to the starting position.

Squat

The squat is a compound exercise that works several muscle groups, including the glutes, hamstrings and quads.

To do the squat:

1. Stand with your feet hip-width apart, and toes are pointing forward. Hold a weight in each hand and let them hang at arm’s length by your sides, palms facing forward.
2. Bend your knees and lower your hips until your thighs parallel the floor.
3. Keep your back flat, glutes squeezed and drive through your heels to lift yourself back to the starting position.

Shoulder Press

The shoulder press is a compound exercise that works several muscle groups, including the chest, shoulders and triceps.

To do the shoulder press:

1. Sit on a bench with a weight in each hand, palms facing forward.
2. Lift the weights straight overhead, extending your arms fully.
3. Lower the weights back to the starting position.

Lat Pulldown

The pulldown is a compound exercise that works for several muscle groups, including the back, biceps and shoulders.

To do the lat pulldown:

1. Sit on a bench with a weight in each hand and let them hang at arm’s length by your sides, palms facing inward.
2. Pull the weights down to the sides of your chest, keeping your elbows close to your body.
3. Reverse the motion and return to the starting position.

Curl

The curl is a compound exercise that works the biceps muscles.

To do the curl:

1. Stand with your feet hip-width apart and hold a weight in each hand with your palms facing forward.
2. Bend your elbows and curl the weights as close to your shoulder as you can.
3. Reverse the motion and return to the starting position.

Triceps extension

The triceps extension is a compound exercise that works the triceps muscles.

To do the triceps extension:

1. Sit on a bench with a weight in each hand and let them hang at arm’s length by your sides, palms facing inward.
2. Extend your arms straight overhead, then lower them back to the starting position.
3. Keep your back pressed firmly against the bench and your elbows close to your body throughout the exercise.

Abdominal crunch

The abdominal crunch is an isolation exercise that works the abs muscles.

To do the abdominal crunch:

1. Lie on your back on the floor and place your hands behind your head, keeping your elbows pointed out to the sides.
2. Bring your shoulder blades off the floor and curl your torso toward your thighs.
3. Pause briefly and then return to the starting position.
4. Keep your lower back pressed firmly against the floor throughout the exercise.

Conclusion

There you have it – a comprehensive guide to compound exercises. These exercises work for multiple muscle groups at once, so they are a great way to get a total-body workout in a short amount of time. Try incorporating some of these exercises into your following workout routine and see how you feel!