Press the dumbbell overhead until your arm is straight. Finally, lower the dumbbell back to the starting position and repeat. Then switch to the other side when you’ve completed all of your repetitions. I’m going to breakdown not one, not two, but THREE levels of beginner workouts that will keep you busy over the next few months. Here are a couple of options for how to split your workouts, depending on whether you’re planning to head to the gym three or four times each week.
Muscles Worked in the Squat
Rather than targeting muscle groups, it trains movements. Being available to hit the gym is almost as important as setting your goals. Those looking to promote hypertrophy and lose weight will both want to increase lean muscle mass. All these factors can greatly differ when exercises, sets, reps, and overall duration. Choosing a workout plan as a beginner can be confusing with so many different opinions floating around.
DUMBBELL BULGARIAN SPLIT SQUAT
Meanwhile, individuals seeking improvements to performance need mass-building followed by sports-specific exercises such as balance and stability. Below, Coach Milad and Ryan, the experts behind the Instagram account tailoredfitPT, share their three simple exercises to build lower back strength. Of course, as always, if you’re pregnant or postpartum, or you’re recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional. All exercises are detailed in our workout log app, StrengthLog, so you always have proper form at a glance when you’re training.
Home vs Gym Workouts
If you’re ready to make some drastic changes to the way you look and feel, let’s get started. You’ll tone up problem areas and develop lean https://www.health.harvard.edu/topics/exercise-and-fitness muscle in all the right places too. One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical training to make substantial progress as long as you put in real effort.
This 1 Month Workout Plan Is For Anyone
And that’s a good thing as it will highlight what you need to work on. Seeing as how these new exercises are slightly more complicated, I want you to take the same level of dedication into learning these. Mastering this level of exercises will make it a lot easier to transition to the more technically complicated exercises like the Barbell Back Squat and Barbell Deadlift.
Day 13: 15-Minute Beginner Pilates AND 5-Minute Walking Workout
- If you’ll be spending four days at the gym each week, you can cut your workout times down slightly to around minutes, and perform your cardio and mobility on separate days.
- There are discounts across the range so it’s a great time to add a range of dumbbells to your home setup.
- For beginners, aiming for 3 sets of 8 to 10 repetitions is a good starting point.
- I personally hired an online coach in 2014, and I’ve been with him ever since.
- This controlled descent is key to getting the most out of the exercise and building that foundational strength.
- There are three supersets in the routine, and Tardiff has included an optional finisher in case you can spare another five minutes.
So, if you have a day where your routine gets interrupted, you can still A) stretch, B) walk, and C) do your bodyweight exercises to keep the momentum going. This 4-week program comprised entirely of supersets will turn your love handl… Using proper form and focusing on gradual progression is key. Tracking your progress, such as logging your weightlifting levels or noting your running times, can also help keep you motivated to improve your personal records.
Overhead Press (30 seconds)
The second two-week phase will use all the same exercises from the first two weeks, but it’s going to get just a little harder. For each exercise, you’re going to add five more repetitions to each set. It’s okay if in some exercises you can’t add all five reps yet, just resident.com/resource-guide/2025/03/18/mad-muscles-review-transparent-pricing-real-fitness-results-in-20255 do what you can and see if you can add just one more. With this exercise, you have to move your body around the bar as opposed to moving the dumbbells around your body. This is going to increase the complexity, but you’ll see huge gains in strength and muscle gains with this one. If you moved through the first two levels of this exercise program, you should be ready to easily start performing these exercises.
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Cable flys are an excellent way to round out your chest training. The lying leg curl targets the hamstring muscles that run on the back of our thighs. This movement may look daunting to a beginner, but I assure you that despite its complexity, it is just another movement.
Get Enough Rest
If you’re in any sort of pain, stop the workout entirely. Complete the five programmed workouts when it’s convenient for you. Focus on your form and take two back-to-back rest days to recover. Simply follow the instructions of each full-body strength training workout in the Women’s Health+ Beginner Workout Plan. You can find detailed how-to instructions for each exercise in the Exercise Guide section of the PDF, and you can also watch short follow-along videos for each move later in this article. You can check out an article on Healthline.com about weight loss macros to learn more about what you should consume depending on your fitness level and goal.
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Get in a plank position with your palms flat on the ground and shoulder-width apart. From this push-up position, you can madmuscles resident either keep your legs straight or bend your knees to perform a Modified Knee Pushup. The latter is best for anyone who can’t do a Pushup with perfect form. Now that you know what to expect, let’s get started by reviewing each exercise in Level One of the best beginner full body workout.
