Just starting out...

Here is a simple strength training guide for beginners:

Strength Training Tips for Beginners

• Start Slowly: Begin with lighter weights to focus on form and technique.

• Warm Up: Always start with a 5-10 minute warm-up to prepare your muscles.

• Focus on Form: Proper form is crucial to prevent injuries and maximize effectiveness.

• Rest Between Workouts: Allow at least 48 hours of rest between sessions for the same muscle group.

• Stay Consistent: Aim for 2-3 strength training sessions per week.

Basic Strength Training Exercises

1. Squats: Great for building leg and glute strength. Start with bodyweight squats.

2. Push-Ups: Works the chest, shoulders, and triceps. Modify by starting on your knees if needed.

3. Planks: Core-strengthening exercise. Hold for 20-30 seconds and gradually increase time.

4. Dumbbell Rows: Use light dumbbells to work the back and biceps.

5. Lunges: Effective for leg and core strength. Start with bodyweight lunges.

6. Overhead Press: Use dumbbells to strengthen shoulders and upper arms.

Sample Weekly Workout Plan

• Day 1: Squats, Push-Ups, Planks

• Day 2: Rest or light cardio

• Day 3: Lunges, Dumbbell Rows, Overhead Press

• Day 4: Rest or light cardio

• Day 5: Repeat Day 1 exercises

• Day 6: Rest or light cardio

• Day 7: Rest

Additional Tips

• Hydrate: Drink plenty of water before, during, and after workouts.

• Nutrition: Eat a balanced diet rich in protein to support muscle growth.

• Listen to Your Body: If you feel pain (not just soreness), stop and rest.

Always consult with a healthcare provider or fitness professional before starting any new exercise program, especially if you have any pre-existing health conditions.