Getting Started with Your Beginner Resistance Training Workout

Resistance training is a great way to improve your strength, build lean muscle mass, and increase your overall fitness level. If you're new to resistance training, it can be overwhelming to know where to start. That's why we've created this beginner workout, which focuses on three sets of exercises that will help you build a strong foundation for your future workouts.

Note: It is recommended to perform each set 3-4 times, depending on your fitness level and goals.

Set 1: Bodyweight Squats, DB Overhead Press, Plank Hold

  1. Bodyweight Squats: Stand with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body as if you were sitting back into a chair, keeping your weight in your heels. Push through your heels to return to the starting position. Complete 30-45 seconds of squats.

  2. DB Overhead Press: Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Press the dumbbells overhead, keeping your arms straight, and then lower them back to the starting position. Complete 30-45 seconds of overhead presses.

  3. Plank Hold: Get into a plank position with your elbows on the ground and your hands shoulder-width apart. Hold the plank for 30-45 seconds.

Set 2: Step-Ups, DB Upright Row, Prone Cobras

  1. Step-Ups: Stand in front of a step or bench and place one foot on the step. Push through your heel to step up onto the step, then step back down with the other foot. Complete 60 seconds of step-ups on each leg.

  2. DB Upright Row: Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs. Pull the dumbbells up towards your chin, keeping your elbows high and close to your body. Lower the dumbbells back to the starting position. Complete 30-45 seconds of upright rows.

  3. Prone Cobras: Lie face down on the ground with your arms extended in front of you. Lift your chest and arms off the ground, then lower them back down. Complete 30-45 seconds of prone cobras.

Set 3: Glute Bridge, Crunches

  1. Glute Bridge: Lie on your back with your knees bent and your feet flat on the ground. Raise your hips up towards the ceiling, then lower them back down. Complete 30-45 seconds of glute bridges.

  2. Crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground, then lower them back down. Complete 30-45 seconds of crunches.

This beginner workout is a great starting point for anyone new to resistance training. Remember to start with a weight that is challenging but manageable, and focus on proper form and technique to avoid injury. As you become more comfortable with the exercises, you can increase the weight and intensity of your workout to continue challenging yourself and reaching your fitness goals.

Brian Stutson