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Thanks for reading and sharing my Beginner’s Guide to Strength Training! I’ve created the sample workout below to incorporates the principles discussed in the article. I’ve designed the program to use just dumb bells that you can find at just about any gym or that your may have at home. If you plan to purchase dumb bells, I would recommend getting an adjustable set or at least a pair of 20 pounds, a pair of 10 pounds, and a pair of 5 pounds dumb bells. But again, you can adapt the workout to apply the principles we’ve covered to whatever equipment you have on hand.
I’ve broken this program up into 3 days, with each day targeting a different movement type. I would recommend taking a break of a day between each session, so for example Day 1 would be Monday, Day 2 would be Wednesday, and Day 3 would be Friday; but you can do the workouts consecutively. Each workout should take you approximately 30 minutes. Click here to download a spreadsheet for tracking your progress.
Day 1
Movement Types: Bend and Lift, Single Leg, and Twist
Sets: 3
Reps: 10
Rest between sets: 1 minute or less
Goblet squat: Hold one dumb bell up to your chest, holding it like a goblet. To squat, begin the movement by pushing the hips back first rather than just bending at the knees. Keep your head and chest raised high, and squat down so that your thighs go parallel to the ground. Push up from the heel and push your hips forward squeezing your glutes (butt) at the top to return to the standing position.
Deadlift: Place the dumbbell on the ground, resting on it’s head. Similar to the squat, begin the movement with the hip hinge, pushing the hips back and bending at the knees to reach down and grab the dumbbell. Keeping your butt low and your chest high, drive from the heels and stand up, bringing the hips forward and squeezing the glutes at the top of the movement. Repeat to lower the dumbbell back down.
Forward Lunge: Hold two dumbbells in your hands. Step forward with your right leg and lower into a lunge position so that your right thigh is about parallel with the ground. Push back up from your heel and not your toe to return to a standing position. Repeat with the left leg. That’s one rep.
Hay baler: Hold a light dumbbell with both hands at your right hip. Have a slight bend in the knee and keep your hips pointed forward. Twist at your waist as you raise the dumbbell across your body and over your shoulder, just like you were holding a pitchfork and throwing hay over your shoulder into a pile. Repeat on the left side.
Day 2
Movement Types: Push
Sets: 3
Reps: 10
Rest between sets: 1 minute or less
Bench press: Holding both dumbbells, lie back onto a bench. As an alternative, you may use a stability ball or even the floor to lie on. Drive the dumbbells up toward the ceiling, locking out your elbows at the top of the movement. Lower the weights back down. Keep the dumbbells in line over your chest as you complete the movement. If you’re not able to keep the dumbbell balanced over the chest during the raising and lowering of the dumbbell, then consider lowering the weight until you can keep the movement in a constant range of motion over the chest.
Push Up: Come into a plank position with your hands lined up under your shoulders with arms extended and elbows locked out. Lower your body down to the floor so that there is a gap between your chest and the floor no more than the side of a fist. Push yourself up, locking the elbows out. If you need to modify the movement, consider pushing up from a bench rather than the floor. Since push ups require more muscular endurance, you may not be able to complete all 10 reps in a set at first. If you are not able to complete 10 reps in the sets, take a short break and complete all 10 reps for the set.
Shoulder press: Hold both dumb bells up to ear level, with elbows flared out to the side. Push the dumbbells up over head toward the ceiling, locking out the elbows at the top. Lower back down to ear level, and repeat.
Tricep kick back: Holding a dumbbell in one hand, lean over so that your torso is almost parallel with the ground. You may brace yourself on a chair or bench. Draw your elbow in toward your torso so that your arm is bent. “Kick” the dumb bell back by extending your arm back and locking out at the elbow. Repeat with your other arm.
Day 3
Movement Types: Pull
Sets: 3
Reps: 10
Rest between sets: 1 minute or less
Bent Over Row: Place the dumbbell on the ground. Bend over by setting the hips back, and try to get your torso to parallel with the ground. You can brace yourself on a bench or chair. With your arm extended, reach down and grab the dumbbell. Pick it up by pulling your elbow up toward your torso, focusing on squeezing your shoulder blades together. Repeat on the opposite arm.
Lateral Raise: Standing up, hold two lighter dumbbells at your side. Keeping your arms straight, lift both arms out to the side, bringing your hands to shoulder height. Lower your hands back down to your side. Next, while keeping the arms straight, raise both hands in front of you with palms facing each other, lifting the dumbbells to shoulder height. Lower your hands back down to your side. Finally, keeping both arms straight, pull your shoulder blades together and lift your dumbbells behind you. Return both hands to your side. That’s one rep.
Bicep Curls: Hold both dumbbells by your side with your palms facing forward. Bend one arm and curl the dumbbell up to chest level. Slowly lower back down to your side. Repeat on the opposite arm. Note, if you have to throw your whole body into the curl and can’t control the weight going up or down, then the weight is too heavy, and you may want to consider using a lighter weight.
I hope this workout plan helps you with your journey to a stronger, fitter you. If you have questions, please leave a comment below.
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