Muscle strength program and strength training for beginners (2023)

This is one in a line of regularsBodybuildingSoftware. Each program is optimized for a specific outcome, including general fitness, weight loss, body shaping, and sport-specific programs.

This strength and muscle program is not just for beginners. You should use it when you want a formalized and concise program after a casual weight experience. As the name suggests, it is a complete program forbase strengthmimuscle development. This can be used in off-season training if your sport includes strength elements.muscular strength and endurance, which suits many sports. Check with your trainer to make sure this doesn't conflict with other exercise priorities. Training programs are always most effective when they are specifically tailored to the individual and their goals.

It is worth reading the introductory information on strength training before starting this or any other program. The workouts use standard weights and machines found at most gyms. All exercises can be done at home if you have themproper home fitness equipment. In case of prolonged immobility, a medical examination and discharge is recommended. Look out for injured or dysfunctional joints. Get medical advice before starting weight training if this applies to you.

The basic program includes:

  1. Heating
  2. squattingleg press)
  3. Supinochest pressure)
  4. earth survey
  5. Crunch
  6. seated cable row
  7. Press triceps
  8. pull sideways
  9. pressure in the head
  10. bicep thread
  11. Cool down, stretch

The warm up

Warm up with 10 minutes of aerobic exercise. This can be done by walking or running on a treadmill, stationary bike, elliptical trainer, or stepper. Extend this to 30 minutes depending on your fat loss needs. Strength athletes must train for at least 30 minutesHerzmoderate-intensity exercise three times a week to promote aerobic fitness. It is not necessary to do this at the same time as the weight session.

Warm-up exercises are important to get blood flowing to the heart, lungs, muscles and lubricating fluid, and to prepare the joints for action.Any weight exercise should include a light weight warm-up, practicing the same form as strength training. Sixty percent of the training weight is suitable for warming up.Stretching is not that important before exercise and is better done after exercise. A few light stretches won't hurt.

The exercises

If you're new to strength training and free weights, you might want to start with leg presses instead of squats, especially if you're not accompanied by a trainer, spotter, or spotter. Still, there's no reason to be intimidated by the squat exercise. It doesn't have to be done in a squat rack or power rack with the big bar and free weights, although barbell-only squats are a good way to practice form. Small barbells or dumbbells or a Smith machine can provide security for the beginner. The same applies to the heavy barbell bench press, which can be replaced with lighter dumbbells or barbells. The key is not to lift too much weight too soon.

Series, reps and starting weight

You start the first week with 1 set of 12 reps for each of the 9 exercises. By workout 8, you should have progressed to 3 sets of 12 reps for each exercise. The weight you start with is enough to do a set of 12 reps to failure with good form, which means the 12th rep is all you can do without needing to rest. This is called 12RM (one repetition max).

There are several formulas to calculate this starting weight, but trial and error works too. If you're new to free weights, this will also get you started. Try an obviously light weight for the warm-up, then switch to something heavier for the workout set. By the third set, you should have the weight set at 12RM. If not, just go ahead and update the weight at the next session.

The rest time between series is variable depending on your goals. Longer rest periods, preferably about two minutes or longer, are required for strength rather than muscle size (hypertrophy). For hypertrophy and muscular endurance elements, a shorter pause generally works best, around 45 to 90 seconds. Because this program is designed for a combination of strength and muscle building, rest for a minute if possible. Longer breaks between sets are sometimes a problem in busy gyms, but a break of more than a minute is fine if that's what you need to get going.

if you see something like thatSquats: 150x3x12, 60 seconds, means 150 pounds (or kilograms, depending on the source) for 3 sets of 12 reps with 60 seconds rest between sets.

training frequency

This program is designed for 3 training sessions per week for 6 weeks. If you feel that 3 workouts is too much for time or fitness reasons, try to get at least 2 workouts per week. In both cases, the order of progression is as follows:

This program is based on 18 sessions made up of 6 weeks of 3 sessions or 9 weeks of 2 sessions of 9 exercises.

Here's how it works (set X reps for each exercise, rest seconds):

  • Session 1 - 1 x 12, 60 seconds
  • Session 2 - 1 x 12, 60 seconds
  • Session 3 - 1 x 12, 60 seconds
  • Session 4 - 2 x 12, 60 seconds
  • Session 5 - 2 x 12, 60 seconds
  • Session 6 - 2 x 12, 60 seconds
  • Session 7 - 2 x 12, 60 seconds
  • Sessions 8-18 – 3 x 12, 60 seconds

After session 12, consider increasing the weight for specific exercises. If you can comfortably do more than RM 12 movements, increase the weight slightly, say 2 pounds for isolated muscle exercises like triceps and biceps and 5 pounds for compound and muscle group exercises, large muscles like squats and deadlifts. When using dumbbells, this applies to everyone. Do not increase the number of sets above 3 at this point.

Pay attention to flexibility here. If you are an experienced casual lifter starting an organized program, you can start with 3 x 12s from the start. If you're new to weights and have some fitness issues, start with one set and slowly work your way up. Just doing 1 set of 9 exercises won't take long, maybe just 30 minutes including a warm up. Adding an extra 20 minutes of cardio before or after the weights would be time well spent at this stage. After reaching the full stretch in the program,Aerobic training is best done before weightsor in a separate session.

How to track your strength training progress

order of exercises

The order of the exercises should be maintained as above despite strong gyms. This sequence was designed with large muscle groups.compound exercisesFirst thesmaller muscle isolation exercisesthen and alternately "push" and "pull" to achieve a session that alternates muscle groups and modes of action as much as possible to allow maximum recovery and recovery of the different muscle groups. Some compromises were necessary. Don't get too caught up if you can't hit that streak. In gyms it is not always possible to access equipment when needed. In the scheme of things, it's not fatal.

Here are some examples of compound, isolation, and push-pull exercises.

  • Squat - Compound - Push
  • Seated Row - Compound - Pull
  • Tricep Extensions - Isolation - Press
  • Latzug – Compound – Push
  • Overhead Press - Compound - Push
  • Bicep Curl - Isolation - Pull Up

How to survive and progress

  • overload managementThe foundation of strength and conditioning is progressive overload. It takes some skill to judge the point at which overloading (increasing the weight or adding more sets or reps) increases capacity but doesn't leave you too sore, sick, or tired to continue. That's why it's very important to start slow and build up. When in doubt, take a break, miss a session, but don't change program details, reps, and phrases if you can avoid it. Squats and deadlifts can be very tiring, so be careful not to lift too much weight at first.
  • Pre-y-Post.Second, don't skip the warm-up and cool-down. These are important to your continued health and progress. If you feel pain with any movement, don't do it. See a doctor or therapist as soon as possible if it persists.
  • Diet and Nutrition.Third,eat welland maintain adequate fluid intake for exercise and conditions.

Both beginners and casual practitioners can expect an increase in strength and some muscle size, as well as increased muscular endurance.You can continue this program beyond 18 weeks, increasing the load as your strength and capacity increase. However, further progress may depend on changes in exercise variety, frequency, and time. The next phase should be an interim program designed to build on the progress already made.

3 women share how strength training has boosted their confidence

5 sources

Verywell Fit uses only quality sources, including peer-reviewed studies, to back up the facts in our articles. read ourspublishing processfor more information about how we review our content and keep it accurate, reliable and trustworthy.

  1. McGowan CJ, Pyne DB, Thompson KG, Rattray B.Warm-up strategies for sport and exercise: Mechanisms and applications. sports medicine. 2015;45(11):1523-46. doi:10.1007/s40279-015-0376-x

  2. American College of Sports Medicine position. Resistance training progression models for healthy adults.Sports science medical exercise.. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670

  3. Fink J., Kikuchi N., Nakazato K.Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy.Clin Physiol functional pictures. 2018;38(2):261-268. doi:10.1111/cpf.12409

  4. Thomas DT, Erdman KA, Burke LM.Joint Statement of the American College of Sports Medicine. nutrition and athletic performance. Sports science medical exercise.. 2016;48(3):543-68. doi:10.1249/MSS.0000000000000852

  5. Hong, AR, Hong, SM, Shin, YA.Effects of resistance training on muscle strength, endurance, and motor unit based on ciliary neurotrophic factor polymorphism in male college students. J Sports Sci Med. 2014;13(3):680-688.

VonPaul Rogers
Paul Rogers is a personal trainer with experience in a variety of sports including track and field, triathlon, marathon, hockey, tennis and baseball.

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