Από Strength Training Routines For Beginners
If you’re new to strength training, you’ll want to start with a simple program that works each muscle group two non-consecutive days per week. During this phase, choose a weight that is too light to lift for more than a few reps.
You’ll also want to focus on proper form during each exercise. That’s because poor technique can lead to injuries and slow your progress.
Full-body workouts
A full-body workout is a great way for beginners to build muscle and learn proper weight training form. It is also the most effective way for beginners to train because it allows them to perform a large number of exercises and repetitions without getting worn out. This is important for beginners because they will not be able to recover between sets as quickly as an advanced lifter.
In addition, this workout will help beginners to hone their mind-muscle connection. This will make sure they are targeting the muscles they should be targeting and not allowing other muscles to swoop in and take over. This is also helpful for preventing injuries, especially as beginners are still working on their technique.
A full-body workout is an excellent choice for beginners because it trains all major muscle groups in one session. This is an efficient approach, and it also saves time. However, it may not be the best option for those who want to focus on specific muscle groups or movement patterns. For those lifters, a body part split may be more appropriate.
Bodyweight exercises
Bodyweight exercises can be a great option for beginners looking to get into fitness. They don’t require expensive equipment or gym memberships, and they can help you develop a solid base strength level before moving on to weighted exercises.
You can also build muscle with bodyweight exercises if you use the right progressions and techniques. For example, you can start by doing push-ups on your knees before moving on to incline push-ups or tricep push-ups. Similarly, you can start by doing air squats before moving on to Bulgarian split-squats or pistol squats.
This workout routine created by Fagan is a great way to get started with bodyweight exercises for beginners. It includes five easy exercises that target the upper body, lower body, and core. The upper-body workout incorporates a Superman pull-down and a reverse shoulder press, while the lower-body workout targets the hip extensions with a glute bridge. The core workout includes a plank and a side crunch.
Beginners should start by warming up for about 10 minutes before starting the circuits. Warm-up exercises should be light and easy to perform, such as jogging in place, arm circles, and leg swings.
Dumbbell routines
For a great upper-body workout, try these dumbbell exercises. They’re easy to perform at home or on the go and are a good way to get in some extra strength training without taking too much time out of your day.
Start with your feet hip-width apart and hold a weight in each hand by your sides with the palms facing each other. Keep the arms close to your body and then extend them above you with a straight back. Pause at the top and then lower your arms back down to the starting position. Repeat for 10 reps each side.
Another effective upper-body exercise is the shoulder press. Start with the dumbbells clean on the shoulders and then lower them behind your head, keeping a tight core and flat back. Once you reach your hips, lower into a front squat and then drive through the feet to stand up. This will help strengthen the chest, biceps, and back muscles. This will also engage the core muscles and help improve balance.
Resistance band workouts
Unlike barbells or dumbbells, resistance bands are portable. They’re durable and roll up to about 10″, which makes them easy to carry with you on workouts or road trips. They’re also great for targeting muscles that are difficult to hit with bodyweight training or free weights, like the triceps.
Beginners can start with low-to-medium intensity bands and gradually increase their resistance over time. This allows them to build strength and avoid plateaus. It’s important to choose the right band level, as you want to make sure that it challenges your muscles in the correct way.
To try this full-body, four-move routine, you’ll need two resistance bands (one light to medium and one heavier). Anchor the band at hip height, then step into it with one foot and grab onto it with the other. Move against the resistance of the band, keeping a slight bend through your elbow and controlling the movement all the way up to shoulder height. Pause for a count at the top and then slowly return to the starting position.
Circuit training
Circuit training is a great workout for beginners because it helps you target different muscle groups in one session. It also helps you avoid the boredom that often comes from using a single machine for an entire workout.
It involves performing a series of exercises back to back with minimal rest between each exercise. Typically, circuits include 8-10 exercises. However, the number of exercises will vary based on your goals and experience level.
There are many types of circuit training workouts, including timed, competition, and repetition circuits. A timed circuit requires you to perform each exercise for a certain amount of reps or time, then rest before moving on to the next exercise. This type of circuit is ideal for beginners because it helps you track your progress.
A competition circuit is similar to a timed circuit, but you challenge yourself to complete as many reps as possible within the set time. This type of circuit is suitable for intermediate and advanced levels and is an excellent way to challenge yourself.
Beginner strength training machines
There are a few simple gym machines that beginners can use to build strength. For example, the leg press machine is ideal for beginners because it helps you establish correct form while building muscle. In addition, it allows you to perform lower body exercises without the need for a partner.
Another great option is the seated cable row, which targets your back muscles and glutes. To do the exercise, position the seat so that your knees rest on the pads while you hold the handles or sides of the machine for stability. Then, slowly pull the bar or handle towards your chest, squeezing your shoulder blades together as you do so.
Beginners should also choose a workout plan that works all of the muscle groups in their body, rather than just one or two. This will help reduce the risk of injury and ensure that all areas of the body are getting stronger. Suzy, an expert trainer with Sweat, has created a few full-body beginner workouts that can be done on alternate days to build muscle and strength.
Kettlebell exercises
Kettlebell exercises are a great way for beginners to work their entire body. They are especially effective for targeting the core and upper body. However, many newcomers struggle with the proper form and technique of kettlebell exercises. This can lead to injury. To avoid this, follow these tips:
Begin with a light kettlebell and stand with feet shoulder-width apart and toes turned out slightly. Imagine screwing your feet into the floor, and don’t move them out of position. Squat as deeply as you can without your tailbone tucking under.
The single-arm kettlebell row is a full-body exercise that also challenges your core and shoulder stability. It also coaches the hip hinge movement pattern that is essential for the kettlebell swing. Stand with your feet wider than shoulders and a kettlebell between them, then push your butt back and hinge at the waist to reach down and grasp the handle with both hands. Squeeze your shoulder blades, core, and glutes to create tension.
Conclusion
A beginner’s weight training program should incorporate compound exercises that target multiple muscles simultaneously, to maximize muscle growth. These include leg exercises (like squats), pushing movements from a vertical position (such as overhead presses and bench press) and pulling movements in a horizontal plane (like rows and pull ups). These should be the foundation of any beginner’s weight training routine.
Beginners should aim to perform one or two sets of each exercise. The goal should be to fatigue the target muscle group by the last two reps of each set. This is called muscular endurance training. Once you are able to comfortably complete the recommended number of repetitions, the next goal is to increase the amount of resistance or intensity.
It is important to note that beginners need to give their muscles adequate rest between workouts. This allows for recovery, which is essential for muscle growth and performance. Failure to rest muscles between training sessions can lead to stagnation or even injury. Therefore, it is advisable to schedule two non-consecutive strength training sessions per week .
