Hey buddy! So, you’re looking to get into strength training, huh? Awesome choice! Building strength is not just for those buff guys at the gym grunting over a barbell; it’s for everyone wanting to feel stronger, more confident, and heck yeah, even look better in a t-shirt.

Let’s not beat around the bush here – starting out can be a bit daunting. But fear not, my friend, because I’ve got your back with some simple basics that’ll help you lift off from newbie to might-as-well-be Hercules.

Let’s get into strength training workouts for beginners!

Just Start Simple

You wouldn’t jump into the deep end if you couldn’t swim, right? So, when it comes to strength training, let’s ease into it. We’re going to focus on full-body workouts, which means we’ll hit all the major muscle groups without overwhelming them.

Three times a week is a sweet spot – it gives you a day of rest in between sessions because, trust me, your muscles will be screaming for it.

Bodyweight Exercises

Bodyweight exercises are the ABCs of strength training. You’re learning how to move and control your own weight, which is pretty darn important. Plus, you can do them pretty much anywhere.

No equipment? No problem. Let’s check out some exercises:

Squats

• What They Do: Squats work your booty, thighs, and even your core.
• How To Do Them: Stand with feet shoulder-width apart, then bend your knees and lower your bum like you’re about to sit on an invisible chair. Keep your chest up and shoulders back. Once your thighs are parallel to the floor, push through your heels to stand back up. Keep your knees tracking your feet to save your joints some aches.

Push-Ups

• What They Do: These bad boys target your chest, shoulders, triceps, and core.
• How To Do Them: Start in a plank position with your hands slightly wider than shoulder-width. Lower yourself to where your chest almost touches the floor, then push back up. Too hard? No sweat – drop to your knees and work your way up. Still too hard? Lean against your kitchen worktop instead.

Lunges

• What They Do: Hello, legs and glutes!
• How To Do Them: Stand up tall, step forward with one foot, and lower your hips until both knees are bent at about a 90-degree angle. Your front knee should be directly over your ankle, and your back knee should get close to the ground – but don’t let it touch. Push back up to the starting position and repeat on the other leg.

Planks

• What They Do: A rock-solid core equals a stable body.
• How To Do Them: Prop yourself on your elbows and toes, keeping your body a straight line from shoulders to ankles. Engage those abs (think about pulling your belly button to your spine) and hold it. Start with 20-30 seconds and work your way up to 2 mins.

Introducing Weights

Alright, now that you’ve got the hang of moving your own weight around, let’s add some external weight to the mix. Enter dumbbells, kettlebells, and resistance bands – your new best friends.

Dumbbell Shoulder Press

• What They Do: These target your shoulders and upper back.
• How To Do Them: Hold a dumbbell in each hand at shoulder height, elbows bent. Extend your arms above your head without locking your elbows, then lower them back down.

Bent-Over Row

• What They Do: Your back and biceps will thank you for this one.
• How To Do Them: Slightly bend your knees, lean forward from your waist (back straight!), and let the dumbbells hang down. Pull the weights toward your waist, keeping your elbows close to your body, then lower them.

Goblet Squats

• What They Do: It’s squats with a twist, hitting your lower body and challenging that core.
• How To Do Them: Hold a dumbbell or kettlebell close to your chest. Perform a squat while keeping the weight in place. It helps keep your chest up and drill in proper form.

Deadlifts

• What They Do: The king of exercises, deadlifts work the entire posterior chain – lower back, glutes, hamstrings, and more.
• How To Do Them: Stand with feet hip-width apart, dumbbells in front of thighs. Hinge at your hips to lower them towards the ground; bend your knees slightly. Keep your back neutral, not rounded, and drive through your heels to return to standing.

Program Structure

Consistency is key, my friend. You’ll want to structure your sessions effectively. Aim for 8-12 reps if your goal is gaining strength and muscle size (also known as hypertrophy).

If an exercise feels too easy, it’s time to increase the weight.

Remember, proper form over everything – quality over quantity, always.

Here’s a simple routine to get you started:

Workout A

• Bodyweight Squats: 3 sets of 10-12 reps
• Push-Ups: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Planks: 3 sets of 20-30 seconds

Workout B

• Goblet Squats: 3 sets of 10-12 reps
• Bent-Over Row: 3 sets of 8-12 reps
• Lunges: 3 sets of 10 reps per leg
• Deadlifts: 3 sets of 8-12 reps

Alternate between Workout A and Workout B every time you hit the gym, and you’re off to a winning start.

Tips To Stick With It

• Set Realistic Goals: Don’t expect to become The Rock after a few sessions. Set small, achievable goals to keep yourself motivated.
• Track Your Progress: Write down the weights you’re lifting and try to improve over time, even if it’s just a tiny bit each session.
• Get Enough Rest and Nutrition: Your muscles grow when you’re resting and feasting, so don’t shortchange yourself in the kitchen or the bedroom (sleep, I mean!).
• Stay Patient: Strength training is a marathon, not a sprint. Enjoy the journey, and the gains will come.

Look at you, ready to conquer the world of weights! Just remember, everyone starts somewhere, and you’re on the path to a stronger, healthier you.

Take it one rep at a time, listen to your body, and don’t hesitate to ask for help or advice – whether it’s from a gym buddy or a professional trainer from Peterborough Personal Trainer.

Now go on, my iron-pumping pal – follow our strength training workouts for beginners, lift those weights, and make yourself proud!

You’ve got this!