Strength Training Routines for Beginners
Updated on July 28, 2007
This is a 3-day routine.
- Day 1: Upper Body
- Day 2: Middle Body
- Day 3: Lower Body
You can keep repeating, or plan it into your schedule with one day of rest (Mon=Day 1, Tue=Day 2, Wed=Day 3, Thu=Day 1, Fri=Day 2, Sat=Day 3, Sun=Rest).
No Partner Necessary: The following exercises do not require a partner.
Inexpensive Equipment: They can be done at home with just dumbbells and resistance bands (neither of which require much storage space, and both are inexpensive; resistance bands also fit well in suitcases, so you can workout when you travel). As you progress with your leg exercises, you may want to buy ankle weights to add resistance. Additionally, you may want to include a bench (a step bench is multifunctional and easily stored), but a chair or a couple of stairs can work too depending on the exercise you are performing. If you have storage room to spare and some room in your budget, you can invest in a stability ball to intensify your workouts.
Getting Started
You can print out a strength training log to track your progress from the Printables.
Upper Body
-
Chest (and Arm)
How to Perform Chest Exercises-
Bench Press
-
Pushups
-
Chest Flies
-
-
Shoulder (and Arm)
-
Military / Shoulder Press
-
Should Shrugs
-
Front Raises
-
Lateral Raises
-
Inward Shoulder Rotation
-
Outward Shoulder Rotation
-
Upright Row
-
-
Upper Back (and Arm)
-
Bent Over Reverse Flies
-
Bent Over Rows
-
Pullovers
-
Pull Downs
-
-
Arms
-
Bicep Curls
-
Triceps Extensions
-
Triceps Kickbacks
-
Inclined Dips
-
Wrist Curls
-
Reverse Wrist Curls
-
Middle Body
-
Abdominal
-
Abdominal Crunches
-
Leg Lifts
-
Twisting Crunches
-
Pulling-In Abs
-
Side Bends
-
-
Lower Back
-
Back Crunches
-
Straight Leg Dead Lift
-
Good Mornings
-
Lower Body
-
Butt
-
Hip Raises
-
-
Upper Leg
-
Side Leg Lifts
-
Thigh Squeeze
-
Squats
-
Forward Lunge
-
Leg Extensions
-
Stair Climbing
-
Leg Curls
-
-
Lower Legs
-
Calf / Heel Raises
-
Toe Raises
-
...by Feed