Setting on a strength training journey can be both exciting and a bit intimidating, especially if you’re a beginner. But don’t worry, I’m here to guide you every step of the way. Whether your goal is to build muscle, increase strength, improve overall fitness, or lose weight, this guide will provide you with all the essential information to get started.
Why Strength Training?
Strength training, also known as resistance training, involves exercises that improve muscular strength and endurance. Here’s why you really need to get involved:
- Preserves Muscle Mass: Helps maintain muscle while losing fat, preventing metabolic slowdown.
- Boosts Metabolism: Muscle tissue burns more calories at rest than fat tissue.
- Improves Bone Density: Strength training enhances bone strength, reducing the risk of osteoporosis.
- Enhances Functional Fitness: Improves your ability to perform everyday activities with ease.
- Supports Mental Health: Releases endorphins, which help reduce stress and improve mood.
Setting Your Goals
Before diving into the workouts, it’s important to set clear and achievable goals. Whether you want to build muscle, increase strength, improve your overall fitness, or lose weight, having specific targets will keep you motivated and focused. Write down your goals and revisit them regularly to track your progress.
Choosing Your Training Environment
At Home:
Training at home gives convenience and comfort. You can workout anytime without leaving your house, making it easier to stick to your fitness routine. To set up an effective simple home gym, consider investing in this few equipments:
1. Weight Box (50kg or 20kg):
- Contents: These weight boxes include adjustable barbell, adjustable dumbbells, and a variety of weight plates.
- Benefits: With a weight box, you can perform a wide range of exercises such as squats, deadlifts, bench presses, and more. The adjustable weights allow for progressive overload, which you need for building strength and muscle.
- Recommendation: Check out this 50kg weight box or this 20kg weight box on Amazon.
2. Exercise Mat:
- Benefits: An exercise mat provides a comfortable and safe surface for performing floor exercises like Russian twists, crunches, basically most core exercises and bodyweight workouts. It also helps protect your floors from damage during workouts, You don’t know when you might mistakenly drop the weight, Mable floors are expensive now.
- Recommendation: Find a high quality exercise mat on Amazon.
3. Training Bench:
- Benefits: You will need a training bench for exercises like bench presses, step-ups, and seated workouts. It enhances the versatility of your gym equipments, allowing you to perform a wider variety of exercises with proper support. Once you start hanging out with people who work out too, you’ll someday receive the question, ‘How much do you bench?’ and you won’t be able to answer that when you don’t even own a simple bench.
- Recommendation: Get this sturdy training bench on Amazon. It’s adjustable, which means you can use it for both incline and decline bench press.
4. Mini Bands:
- Benefits: Mini bands are perfect for adding resistance to your workouts. They are great for activating and strengthening smaller muscle groups, particularly in the hips, glutes, and shoulders. They are also lightweight and portable, making them easy to use anywhere in your home. Oh, and they’re great for achieving a fat ass if you use them for lateral walk exercises.
- Recommendation: Purchase mini bands on Amazon.
Gym:
While home workouts are convenient, gyms offer their own set of advantages:
- Access to a Wide Range of Equipment: Gyms provide various machines and free weights that can complement your home workouts.
- Professional Trainers: Commercial gyms have personal trainers who can offer guidance and personalized workout plans with an extra fee, but don’t worry, most gym clubs also have gym instructors who can offer form checks and guidance for free.
- Motivating Environment: Being surrounded by other people working out can boost your motivation and reduce distractions. the vibe usually forces you to push as hard as you can.
Understanding Equipment
- Free Weights: Dumbbells and barbells are versatile and effective for building muscle and strength.
- Machines: These provide guided movements which can be safer for beginners.
- Bodyweight Exercises: Perfect for home workouts, these exercises require no equipment and can be effective if done proper.
Beginner Friendly Exercises
Here are some beginner friendly exercises to get you started. Click on the links for video demonstrations:
- Squats (Demo): Great for building lower body strength, focusing on quads, hamstrings, and glutes.
- Push-Ups (Demo): Excellent for upper body strength, working the chest, shoulders, and triceps.
- Dumbbell Rows (Demo): Targets your back muscles, specifically the lats and rhomboids.
- Planks (Demo): Fantastic for core strength, engaging the abs, obliques, and lower back.
- Lunges (Demo): Effective for lower body strength, targeting quads, hamstrings, and glutes.
- Shoulder Press (Demo): Strengthens the shoulders and upper arms.
- Bicep Curls (Demo): Works the biceps, essential for arm strength.
- Tricep Dips (Demo): Targets the triceps, important for overall arm development.
- Leg Raises (Demo): Focuses on the lower abs, improving core strength.
- Mountain Climbers (Demo): Great for cardio and core strength, engaging the entire body.
- Russian Twists (Demo): Effective for the obliques and core rotation strength.
- Calf Raises (Demo): Strengthens and grows the calves, improving lower leg endurance.
- Bent Over Dumbbell Flyes (Demo): Targets the rear delts and upper back muscles.
- Mini Band Lateral Walk (Demo): Activates the hip abductors and glute, promoting hip stability and strength.
- V-Ups (Demo): Engages the entire core, particularly the abs and hip flexors.
Incorporate these exercises into your workouts to target various muscle groups and build a well rounded fitness routine.
Creating a Routine
Creating a structured workout routine is key to making consistent progress. Here’s a simple plan to start with, depending on how many days you can commit each week:
2 Days a Week:
Day 1: Upper Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
Day 2: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
3 Days a Week:
Day 1: Upper Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
Day 2: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
Day 3: Full Body
- Combination of all major muscle groups
4 Days a Week:
Day 1: Upper Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
Day 2: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
Day 3: Upper Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
Day 4: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
5 Days a Week:
Day 1: Upper Body Push
- Chest
- Shoulders
- Triceps
Day 2: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
Day 3: Upper Body Pull
- Back
- Biceps
Day 4: Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
Day 5: Full Body
- Combination of all major muscle groups
Key Point:
- It’s important to work each muscle group at least twice a week to see real results. That’s why you need to devote a minimum of 3 days per week.
- Each session should include 4-6 exercises, with minimum 3 sets of 12-15 repetitions each. Remember to start with lighter weights to master the form before increasing the load.
Staying Motivated
Staying motivated is mostly the hardest part of any fitness journey. Here are some tips to keep you going:
- Track Your Progress: Keep a workout journal or use a fitness app.
- Find a Workout Buddy: For many people, training with a friend makes workouts more enjoyable for them.
- Mix It Up: Vary your exercises to keep things interesting.
Ready to Start?
Now that you have the knowledge, it’s time to take action. Remember, every expert was once a beginner. Stay consistent, be patient, and enjoy the journey. Start your strength training journey with me today!
