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| Personal
Training Resource Center
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Beginner Strength
Training Program |
As always, check
with your physician before beginning an exercise program.
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| Intended
Audience: |
Individuals with
no previous experience in strength training, or who have been
away from exercise for an extended period of time.
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| Goal of
this program: |
To strengthen all
major muscle groups of the body, especially the large muscles
of the middle of the body. These “Core” muscles
are essential to strengthen in order to ensure proper posture
and prevent injury. |
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| As
each person has individual needs, not all of the exercises may
work for you. Consult your physician prior to beginning any
exercise program. Additionally, if you have any unusual pain
or soreness during exercise, or for prolonged periods after
exercise, stop the exercise immediately and contact your trainer
and, if necessary, your physician. Expect “Delayed Onset
Muscle Soreness”, fatigue and general soreness of the
muscles, for one to three days after exercise. Soreness in the
joints themselves however, may be a sign of injury, so please
contact your trainer should this occur. |
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| Frequency: |
2-3x
a week on non-consecutive days |
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| Duration: |
Follow for up to
8 weeks, depending on consistency and strength gains. If after
3 weeks, this program has become easy, you can either double
all exercises (except for plank hold and wall sits), or move
on to the intermediate
program. Throughout the program, should select exercises
become easy, increase the weight lifted by the next smallest
increment or increase the repetitions to 15. Do not do both
at the same time, as this may be too much of an overload for
your muscles and joints. If you remain on this program for the
full 8 weeks, move on to the intermediate program.
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| Tools: |
A set
or two of dumbbells (3–8 pounds are appropriate for most
beginners, depending on general health and strength.), elastic
tubing, and a stability (physio) ball. |
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| Instructions: |
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- Warm up your body through gentle movement
- Perform the exercises in the order shown. Rest for 30
to 60 seconds between exercises if desired. Perform one
SET of each exercise. Start with 8 repetitions, working
up to 12 -15 repetitions of the exercise (unless otherwise
indicated). If the exercise seems too challenging, contact
your trainer before attempting the exercise again.
- Exercise your Lower Body
For the large muscles of the legs like the quadriceps(front
of the thighs), gluteals (buttocks) and hamstrings
- Wall Sits - 3 repetitions - 10 seconds to 30 seconds
each. Can be performed with one leg lifted to challenge
single leg balance.
- Wall Squats with physio ball - 15 repetitions - weights
can be held at your side if the exercise becomes easy.
- Supine Bridges - 15 repetitions
- Exercise your Middle Body
For the middle body, or “core” you’ll
need to strengthen your abdominal and back muscles, as well
as your waist muscles—the obliques.
- Supine Crunches & Crossovers - perform 15 repetitions
- Plank Hold - 3 repetitions. Start holding for 20
seconds and work up to 45 seconds.
- Exercise your Upper Body
The major muscle groups of the upper body are the chest,
back, shoulders, biceps and triceps. They should be worked
in this order.
- Chest - Modified pushup (on knees or on wall) up to
15 repetitions - OR - a bench press using dumbbells
either on the floor or on the physio ball - 10-12 repetitions
- Back - Kneeling dumbbell single arm row - use your
heaviest weight for this exercise—the muscles
used are large with many assistors to help lift the
weight. 12-15 repetitions - OR - Lat Pull Down using
a cable machine or elastic tubing - 12-15 repetitions
- Shoulders - This is a very vulnerable area. Caution
must be taken so that you do not injure or overuse these
muscles.
Overhead press - use lighter weights to start - 10-12
repetitions
- Biceps - Bicep curls- using free weights or elastic
tubing 12-15 reps
- Triceps - Tricep Overhead Extension - use a lighter
weight - one arm at a time. 12-15 reps - OR - if you
prefer, Triceps Kickback 12-15 repetitions using a lighter
weight.
- Cool down your body with an extended period of stretching
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March 26, 2008 |
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