Strength
Training Workout for Beginners
Strength training is an important part
of improving your overall fitness, and for women, it can mean much more. In
addition to numerous health benefits, adding weights to your routine can become
a form of personal development that builds strength in all areas of life. Join
us over the next two weeks as we celebrate strength training and the strength
of all women, no matter their size or life circumstance.
Gone are the days where endless cardio
was the answer to improve your body composition. Today, there is no question
that weight training is imperative for fat loss, strength gains, bone-density
improvements, etc. But the gym can be an intimidating
place, especially for those who are new to resistance training. Free weights,
barbells and cable machines all look like torture devices to a newcomer, and
the fear of “looking silly” or like you don’t know what you’re doing may hold
you back. Here are a few tips and six beginner exercises targeting each major
muscle group to get you started.
Remember…
-Don’t be
afraid of what you may look like to other people while exploring new equipment.
Most people training in the gym are way too focused on
themselves to really notice anything else. That’s the
great part about self-improvement—you tend to be self-absorbed in the moment,
which is exactly how it should be!
-At some
point, everyone in that gym picked up a weight or got on a new machine for the
first time. You have to start somewhere, so the sooner you start, the sooner
you will be an advanced exerciser and able to help someone else new with a few
tricks.
-People with
a passion for fitness will not judge. Every January, I hear excuses about how
people will not start exercise yet because they do not want to look like “a New
Year’s resolutioner.” Those of us with a drive,
motivation and passion for fitness will be the first to tell you that seeing
new people in the gym is motivating to us! It means that you are ready to take
that step to get healthier. Anyone who gets upset at new
people in the gym is not worth your time. Fitness is not exclusive, nor
is it a privilege. It needs to be a priority. So when I see new people in the
gym, I get a little happier, because that is one less person
who will suffer the consequences of being unhealthy due to weight or inactivity.
Plus, exercise improves your mood in the long run, and
this world could use more happiness.
PROGRAMMING
For your
first time in the gym, choose a weight that is relatively light so you can
establish your stability and baseline strength. Do 10 to 15 repetitions with a light weight, and if you are stable and comfortable,
increase your weight for your second and third sets. Ideally, for optimal
strength and muscle growth, you need to “feel the burn” on those last few
repetitions. Improvements happen when you step outside your comfort zone, so
choose a weight that fatigues your muscles in 10 to 15 repetitions. Repeat each
exercise for three sets. You can move in a circuit, combining three or more
exercises and resting a short time between sets. Or,
if your gym is very crowded, do one exercise at a time and rest for 30 seconds
between each set. Start with at least two days per week and gradually progress
to three. Working with an ACE Certified Fitness Professional is also a great
way to stay motivated and achieve your health and fitness goals. You can find a
trainer in your area by using the Find an ACE Pro tool.
A BEGINNER'S ROUTINE
Dumbbell
Single Arm Row
This is a
great exercise to target the posterior deltoids, as well as the biceps. Place
one hand and knee on a bench to support the body and let the opposite hand hold
the dumbbell directly under the shoulder. Keeping the back straight and head in
a neutral position, pull the elbow up and back along the side of the body.
Bring the dumbbell up as high as possible, squeezing the shoulder in toward the
midline of the body. Variations: Keep the elbow out to the side and
pull the dumbbell up and out at a 90-degree angle. You may also choose to keep
the elbow in with the row and then extend the elbow at the top of the motion
for an extra emphasis on the triceps.
Dumbbell
Shoulder Press
Dumbbells
are great because they require muscular stability, and recruit slightly more
muscles than you would doing the same exercise on a machine. Start with two
light dumbbells. To avoid injury, focus on establishing shoulder stability
before attempting to lift a heavy weight. Face a mirror and hold the dumbbells
up with your palms forward on either side of your head, elbows bent at roughly
90 degrees. Slowly press the dumbbells up and over your head. Hold the top position
for a second and then lower back down to either side of your head. Repeat your
first set of 10 to 15 repetitions. If you feel comfortable, increase the
dumbbell weight for your second set. Variations: Use a barbell, or vary the position of
the dumbbells, for slightly different movement patterns. You can also work
unilaterally by doing one arm at a time, which also adds a little core work to
your press.
Stability
Ball Squat
Squats work
the major muscles of the legs, including the quads, hamstrings and glutes, and
can help improve your daily activities if you use proper squat mechanics. For
beginners, training your body to move properly can be hard at first. To
simulate proper movement pattern, grab a stability ball and place it against a
wall. Lean your back against the ball so it is positioned
on your lower back. Place your feet shoulder-width apart and about 12 to 18
inches in front of your hips, so you really are leaning against the ball. Place
your hands on your hips and bend your knees, keeping your weight on your heels
as you squat down. Push your hips back, keep your chest up and finish when your
thighs are parallel to the floor. Press through your heels to stand back
up. Variations: Hold dumbbells in each hand, or
incorporate biceps curls or shoulder presses during the squat to kill two birds
with one stone.
Dumbbell
Chest Press
Hold a
dumbbell in each hand and sit on a flat bench. Slowly lie back so that your
head is supported at the end of the bench. Bring the
dumbbells up to either side of your chest, elbows bent at about 90 degrees and
palms facing forward. Slowly press the dumbbells up and together over your
chest. Pause at the top, and with control slowly lower them back down to either
side of your chest, elbows at bench level. Variations: Use a barbell or change the position of
your hands to parallel to target different muscles. You can also use an
inclined or declined bench to change up the movement.
Stability
Ball Crunch
Sit on a
stability ball and roll forward so that the ball rests comfortably in the small
of your back. Your shoulders and bottom should be unsupported on either side of
the ball. Support your neck with your hands, find a spot on the ceiling and
keep your eyes fixed on that spot to keep you from tucking your chin to your
chest during the crunch. Squeeze your abs and do a crunch, but only sit up
about halfway or about 45 degrees from horizontal. This keeps your abdominals
engaged during the whole movement. Lower back down until your torso is
horizontal or you feel a slight stretch through your abs. If you are accustomed
to doing crunches on the floor, doing them on the ball will feel a lot more
challenging. Variations: Hold a light medicine ball or dumbbell
for added resistance, or try crunches on a BOSU for a similar movement that
uses slightly different muscles. For an extra challenge, try adding a slight
torso twist at the top of the movement to target the obliques.
Lunge
Lunging is
an activity that you probably do many times per day without realizing it, such
as bending down to tie your shoe or getting out of your car, so keeping these
muscles strong and functional is important. Stand with your feet together and take a
big step forward with your right foot. Bend both knees to lower your body close
to the ground. Keep your chest up and the right knee directly over your right
foot, so that your shin stays vertical. Push off your right heel and step your
feet back together for a basic forward lunge. Repeat 10 repetitions per leg.
You can do all reps on one leg and then switch or alternate legs. Variations: Instead of stepping forward, try
stepping backward in a reverse lunge. You can also try continuous walking
lunges. For more resistance, hold dumbbells in your hands or place a
barbell over the back of your shoulders.
***The
woman performing the exercises in these photos is an advanced athlete and
participates in strength training on a regular basis.
AUTHOR
Riana Rohmann, CSCS, has her B.S., in exercise physiology from
CSU San Marcos. She started her fitness career as a high-level gymnastics coach
and progressed into personal training, which led to her position as a Combat
Fitness Specialist for the Marine Corps. She is also a national level NPC
Figure Competitor, as well as a coach. She has over 12 years of experience in
the professional fitness industry. Riana writes articles and blogs for various
publications including ACE, Livestrong.com AZ Central Health and Fitness, TheNest Woman and Sexy-Strong.com.