Posted on August 26, 2020 by Jenny Cromack
During lockdown some of you may have started exercising for the first time and now may be thinking of joining a gym. If you’re interested in doing some strength training but don’t know where to start then here is a simple beginners strength workout just for you!
Joining a gym can be daunting, I’ll be honest I’ve worked in the industry for over 20 years and even I still feel a little nervous when I walk into a gym I haven’t used before, so it’s understandable to be nervous if you haven’t used a gym before. When people first join a gym, they often stick to cardio machines….they may really want to use the strength kit, but the strength training areas often look a bit scary and it’s easier to stick with something which we feel a bit more comfortable with such as running or walking on a treadmill or using the bike.
So, if you’re dying to do a bit of strength training and use the free weights, here is a simple beginners strength workout for you to try which focused on using dumbbells. If you are unsure of any of the exercises be sure to ask one of the personal trainers or coaches where you train to help.
Rowing Machine at 60% effort x 3-5 minutes. Followed by, 2 circuits of each of the following body weight exercises – squats x 10, lunges x 10 forwards, 10 x backwards, press ups x 10, glute bridges x 10.
As this beginners strength workout is just that….a workout for beginners, it’s essential to start with a weight where you can execute the technique 100% correctly. Don’t compromise your technique for your ego and try to lift more and then have poor technique.
Start with 2 rounds of each exercise then over the weeks increase to 3-4 rounds and then begin to increase the weights. Rest for 30-60 seconds between each set.
- DB/KB Goblet Squat x 10-12 (It’s essential that you can execute a body weight squat correctly before you begin this exercise).
- DB Lunges x 10 each leg
- Body Weight Glute Bridges x 12
- DB Chest Press x 10-12
- DB 1 Arm Row x 10-12 each arm
- DB Shoulder Press x 10
I cannot stress how much it is essential to get your technique correct with these, not only will you reap the rewards strength and physique wise but you’ll also minimise your risk of injury so do get some coaching on the exercises if you need.
Remember to finish your workout with a cool down too, stretching each of the muscle groups you’ve worked for around 15-20 seconds.
This blog from Beth also has some great tips about getting back into the gym too!