If you are someone who has never worked out before or you’ve never done any kind of strength training, don’t feel bad, there’s lots of people just like you. As someone who has been helping people for quite awhile to get in shape through strength training and many other ways, I get it when people don’t know how to get started. This is why I’d like to share with you a great strength training plan that is ideal for beginners and it’s one that you can actually do at home.
When it comes to strength training, beginners shouldn’t be trying to do exercises like Scorpion pushups or Bosu side lunges or any other hugely difficult strength training exercises. Yes, these more difficult exercises have their place but not if you’re a beginner and want to make strength training something you’ll stick with.
Simple Workout Plan
This home workout plan is one that you’ll be able to enjoy the same benefits that come with any strength training program you can do in the gym. Some of the benefits include:
• Mood enhancing
• Lower blood pressure
• More bone mass
• Firm up trouble spots
How to Get Started
For this strength training program you’ll need a stability ball or a chair along with a pair of three to five pound dumbbells. You also need to have a low step or box for a couple of these. You also will want to do this strength training routine two times a week and do one set of either 12 to 15 reps for each move in order. You should rest 30 to 60 seconds between the exercises. After three weeks you can increase the weight and do two sets.
This exercise is one with a stability ball but if you don’t have one you can also do it with your back pressed against a wall. This exercise focuses on your butt and legs.
Stand with your stability ball between your back and a wall. Walk your feet forward until they are slightly in front of your hips and then put your hands on your thighs. Once you’ve done that squat down until your thighs are parallel to the ground. Rise up onto the balls of your feet and reach your arms overhead as you rise up. Return to your starting position and rest.
This great exercise for beginners that targets the back and core. Take a dumbbell in both hands and get down on your hands and knees with your wrists under your shoulders. Next, extend your right leg behind you and then bend your left elbow and draw the weight toward your left side. Lower the weight to complete the first rep.
Do this 12 to 15 reps making sure to switch sides to complete the set.
Curl to Press
This is an exercise that targets the biceps and shoulders.
Hold a dumbbell in both hands and then either sit on a stability ball or a chair making sure that your knees are bent and your feet are on the ground. Extend your arms at your side with your palms facing forward. Next, curl the weights toward your shoulders and then rotate your palms away from you as you press the weights straight above you. Reverse this motion to return to your starting position.
Fly to Tris
This is a great exercise for beginners that focuses on the chest and triceps.
Lie on the ground face up with your knees bent and the heels of your feet on a stability ball or on a chair. Hold a dumbbell in both hands and extend your arms over your chest with your palms facing one another and making sure your elbows are slightly bent. Lower the dumbbells out to your sides and then return to your starting position. After that, bend your elbows and lower the weights toward your head. Finally extend your arms back to the starting position.
This strength training exercise doesn’t require anything but you. Lie face up on the ground with your knees bent 90 degrees and aligned over your hips with your arms extended at your sides. Make sure your palms are on the ground. Next, pull your abs in and then slowly lower your left foot and stop just before your foot touches the ground. Raise your left leg to its starting position and repeat on your right side to complete a rep.
Upper Body Push
This is one that requires that you do three sets with 10 to 12 reps and rest 60 seconds between your sets.
You’ll need a box, bench, or a step that is just slightly wider than your shoulders. Make sure that it’s in line with your shoulders. Now slowly lower your body until your chest almost touches the bench. Make sure to pause at the bottom and then push yourself back up to your starting position as fast as you can.
For beginners you should do this exercise for three sets with each set containing 10 to 12 reps on each side, resting for 60 seconds between sets.
Stand in a staggered stance with your front foot on a step or box. You need to have your feet two to three feet apart with your front knee bent slightly. You will want to slowly lower your body as far as you. Pause for a second and then push back up to your starting position as fast as you can. Do all the reps on one side and then do the same number of reps with your other foot.