Beginners’ Strength Training Guide

Article by Mohamad Al

Any type of Strength Training for Beginners has to include the following factors; a few sets which can be between 1 to 3 sets, 12 to 20 repetitions, relatively light weights, and relatively short rest intervals.

All these strength training factors complement each other in regards to the novice or beginners’ strength training.

When starting new, your body will respond greatly to strength training with the above simple factors which might last from 2 months to 6 months.

And after that, you need to change those numbers to a more specific-oriented goal and avoid staying on a plateau because your body will adapt sooner or later.

Another important factor that many beginner women entering the strength training field is having one thing in mind in terms of focusing on one area and they neglect the other areas in the body and end up with less than an optimal balance of strength.

So, for example, although you want to improve your arms like the triceps, then you also want to exercise your biceps even though it is not under your radar.

Don’t neglect your legs because you want to look good around your upper body.

Or, don’t focus on your six abs, and neglect the core muscles which lie deeper and beneath the abdominal rectus muscle.

Here is Women’s Strength Training for Beginners

Monday

Back and Biceps (2 sets, 15 repetitions, Rest 45 seconds)

- Dumbbell Rowing (Horizontal rowing movement for back)

- Lat Pull-down (Vertical pulling movement for back)

- Barbell Biceps Curls (biceps)

Tuesday

Legs & Core (2 sets, 15 repetitions, Rest 45 seconds)

- Static Lunges (unilateral leg training)

- Dumbbell Squats (bilateral leg training)

- Side Bridge (for oblique muscles)

- Prone Elbow Bridge ( for trans versus abdominis and six abs)

- Floor Crunches (six abs)

Wednesday

Chest, Shoulders, and Triceps

- Dumbbell Bench Press or Push-ups (primarily chest and secondary

triceps)

- Dumbbell Triceps Extension (Triceps)

- Side Dumbbell Raises

- Overhead Dumbbell Presses

Thursday

Active Rest where you take this day off from strength training and perform some

type of recreational (tennis, hiking, or soccer) activity.

Friday

Repeat Monday’s strength training routine

Saturday

Repeat Tuesday’s strength training routine

Sunday

Repeat Wednesday’s strength training routine

You can also add one or two exercises for your neck and calves (lower leg area)

to any of the above strength training beginners’ days.

About the Author

Mohamad is an online entrepreneur. Visit his website on fitness for women where you’ll find fitness information you can benefit from. Do you want to learn how to quickly and easily create an online business? If so, check this out: internet marketing training