Are you new to strength training? Are you looking for a guide to navigate you through strength training? Strength training for beginners is often not an easy task.
One of the hardest things throughout my fitness journey has been to know the best way to strength train. Starting all types of strength training exercises with no directions left me drained.
If I had not gotten proper knowledge on how to strength train as a beginner, I would have never seen any progress. You can strength train 7 days a week but if it is not done properly, you will likely not succeed.
What are the benefits of strength training workouts?
Strength training has several advantages. According to Healthline, some of these benefits are:
- Boosts your metabolism which promotes weight loss.
- It burns calories which in turn reduces body fat.
- Lowers cholesterol.
- Boosts cognitive functions (brain health).
- Promotes bone density and muscle growth.
- Improves balance and stability.
- Helps your health by enhancing your mood and reducing mood swings.
- Builds lean muscle mass.
- Decreases symptoms and chances of having certain serious illnesses like HBP and arthritis.
Strength training tips for beginners
Here are a few tips for you, a beginner:
Buy quality equipment
Ensure that you invest in good quality equipment when strength training. A lot of strength training exercises require no equipment. Nonetheless, you should get some workout equipment.
If you’re working out at home, equipment like kettlebells and dumbbells are good to start with.
Have regular workouts
Create a schedule and strength train regularly. Start from strength train 3 days a week and work your way up to 5.
Lift the correct weights
Make sure you lift the right weights. This depends on the exercise and how long you have been strength training. Increase weights as your progress with your fitness journey. You can also get fitness advice on weights from a fitness expert or personal trainer.
Be consistent with your exercises
Stick to the same exercises when you are just getting started. There is no need to do something different each day of the week.
Stretch after every workout
Stretching immediately after a workout is important. It improves your flexibility, helps in muscle recovery, and promotes blood flow to your muscles. Also, use a foam roller to prep your muscles before every workout.
Get adequate rest
Working out every day will likely leave you burnt out and fatigued. You have to give your body time to recover, repair, and replace muscle lost.
If you intend on practicing these tips, you are definitely on the right track for strength training.
What do beginners need for Strength Training?
Strength training is essential. It helps make your body stronger and promotes muscle endurance. Most strength training exercises for beginners need no equipment. However, others require equipment like are kettlebells, workout mats, dumbbells, stability balls, jump rope, and resistance bands.
Buying these types of equipment might be needless if you work out at the gym. But you should invest in a few of these pieces of equipment if you work out at home.
What is a good beginner strength training workout?
There are many beginner-friendly strength training works. Here are a few good exercises that helped me as a beginner and will be perfect for you.
Strength training without weights
Benefit: This exercise helps in your leg muscles and ab development.
- -Lie down face up.
- Raise your hands above you with your feet up at 90 degrees.
- Straighten your leg so that your heel is an inch above the floor.
- Take starting position and switch to another leg.
Benefits: Improves your back muscles and helps you maintain that flat tummy.
- Take a press-up position and rest on your forearms.
- Straighten your back, tense your abs, and gluts
- Make sure your hips don’t sag.
3) Slide plank
Benefit: Awesome for improving your lower back muscles.
- Lie on your left side and straighten your legs.
- Support your body weight on your forearm.
- Your body should be straight and you stay in the position for a while then switch sides.
4) Lower back curl
Benefit: Helps reduce back pain as it works on your back muscles.
- Lie face down with arms at your sides.
- Raise your chest with your arms straightened to the back.
- Raise your head as you move.
- Return to starting position, repeat.
5) Bodyweight Glute Bridge
Benefit: Gives you a stronger and firmer glute (butt).
- Lie face up with bent knees.
- Push through your heels to push your hips up.
- Halt in that position for a while before returning to the original position to repeat.
6) Lateral Bounds
Benefit: Improves your heart rate and builds lower body strength.
- Take a squatting position.
- Jump up high using one (right) leg and far to your left foot.
- Land and hold position for a few seconds.
- Return, switch and repeat.
Strength training with weights
Benefit: This is a good exercise for cardio.
- Hold a robe at the end.
- Use your wrists to pass in around your body while jumping to enable the rope to pass under your feet.
Benefit: Helps in building upper body muscle.
- Stand straight up with a dumbbell in each hand.
- Lift dumbbells side by side slowly till they reach shoulder level.
- Lower back down to your sides and repeat.
Dumbbell calf raise
Benefit: This exercise builds calf muscle.
- Stand straight and hold dumbbells.
- Place the balls of your feet on a step while your heels touch the floor.
- Raise your heels and hold up.
- Lower down to starting position and repeat.
Benefit: Improves biceps or arm muscles.
- Hold a dumbbell in each hand while standing.
- Keep your elbows still and curve the dumbbells to -your body at shoulder level.
- Lower to starting position and repeat movement.
Dumbbell floor press
Benefit: Helps with your upper body muscles and gives you a bigger chest.
- Hold a dumbbell in each hand and lie flat on the floor or mat.
- Straighten your arms to push dumbbells upwards.
- Bend your elbows to lower them and repeat.
Benefits: Helps you build bigger arms.
- Hold dumbbells at your sides.
- Curl the dumbbells up to your shoulders.
- Lower and repeat.
Using a couple of these exercises will definitely give you an amazing workout experience. This will help you meet your fitness goals.
Beginner Strength Training for weight loss
To lose weight, you need to burn more and consume less. You will lose about 1 or 2 pounds every week with consistency. Ensure that your weight loss workout includes cardio, stretching, and strength training.
Strength training and cardio are effective in helping you achieve your goals. This is because they increase your metabolism which in turn burns calories and promotes weight loss.
Amazing Strength Training Exercises for Weight loss
Squats are the most recommended strength training exercises for weight loss. This is because they are fast at burning calories. It tones your thighs, calf muscles, back muscles, and arms. It also improves your overall body condition.
Take regular works every week. This makes your body active and helps burn calories and body fat. Your walk should be at least 40 minutes.
This exercise requires full-body movement as it uses the entire body core. It increases upper and lower body strength while burning calories.
Push-ups are also another strength training exercise for weight loss. This exercise is great for building arm muscles and upper body strength.
This is awesome for your heart rate and burns a lot of calories over short periods.
What should you eat?
Eat as healthy as possible! Track your macros if you want to see those numbers reducing on a scale. This means calculating your carbs, protein, and fats.
It is advisable you go on a high protein and low carb diet to lose fats. Your body uses up fats stores for energy when you reduce carb intake.
You can always check out macros calculators online to properly calculate your macros. Also, limit your intake of processed foods like fast foods and sweetened drinks.
Benefits of weight training in weight loss
- Burn calories and body fat.
- Increases your metabolism which aids in weight loss.
- Improves your balance, flexibility, and stability which enhances your workout experience.
How often should a Beginner Strength train?
How often you should train can depend on how fast you achieve your fitness goals.
If you intend to get maximum results from your strength training, you should try to strength train at least 3 times a week. Frequent strength training encourages muscle growth.
Also, structure your workouts and modify them as you improve in strength training. Not modifying or doing the same exercises will leave you with the same results at the end of every week. You can determine how often you should workout based on your level:
As a beginner
You are starting so, train for 2 to 3 days. If you push yourself too hard you might sustain an injury or give up because you can’t keep up with the pace.
Here, you have a mastery of the workouts. You can now train for 3 to 4 days.
At this stage, you are a pro at strength training. You can strength train for 4 to 5 days.
You should try not to overwork yourself as a beginner. Even if you want to achieve your goals fast, try to start small and stay consistent. Change your training setup as you see fit and you will see improvements.
Strength Training Glossary Terms for entry-level
A strength training glossary is the alphabetic list of words related to strength training.
Strength Training Glossary Terms.
1. Compound exercise
This is when you use more than one muscle group to carry out an exercise.
Lifting phase of an exercise where the muscle contracts.
Point during an exercise when you have fully exhausted your working muscles and can no longer do any other reps.
How many times you carry out a full workout per week.
A particular style of doing an exercise.
6. Free weights
These are workout equipment like kettlebells, dumbbells, and barbells.
The scientific term for an increase in muscle mass and strength.
Degree of effort you put into sets of your workout.
9. Isolation exercise
An exercise that isolates and focuses on a single muscle group.
This refers to your whole body or a group of muscles.
11. One rep Max (IRM)
This is the heaviest weight you can lift in a single repetition.
A systematic plan of your training program.
13. Personal best (PB0)
Your best performance of a particular exercise. This can mean the reps done and the number of weights lifted.
14. Rated Perceived Exhaustion. (RPE)
Scale to measure the intensity of an exercise on a scale of 1 to 10. 10 being strenuous and 1 easy.
How many times you repeatedly carry out an exercise.
Your break between your sets to aid in muscle recovery.
Group of reps you do before a pause or rest.
Someone watching an exercise partner closely to offer help if need be.
19. Strength training
Building your muscle force with resistance training.
Alternating between two exercises until you complete your sets.
The mass of workout equipment like a dumbbell or kettlebell.