Starting Strength Training

The Beginners Strength Training Workout Program

If you're a beginner who's just getting started on your journey into fitness, it's helpful to put together a proper workout program plan to follow so that you can be sure you get off to the right start. The last thing you want to do is go into the gym and wing-it or attempt to put together a program on the fly while you're at home.

Without a game plan in place, chances are you'll either skip the workout or injure yourself while doing it, so you need to take time to establish a proper protocol to follow.

Let's go over what you need to know and then show you your workout.

Use a Full Body Approach

The very first thing that you should be doing is using a full body approach as you go about this workout protocol. A full body approach will be great because it'll only require you to be in the gym two to three days per week, and even better, it will still allow you to work each muscle group at least twice a week.

This is ideal for fast results when first starting.

A full body approach is also going to allow plenty of time to rest and recover between workouts so you'll be at a lower risk of experiencing muscle soreness after the workout is finished.

Starting Strength TrainingSource:

Focus on Compound, Functional Movements

Next, when putting together the workout program, you'll want to be focusing primarily on compound, functional movements. These are the ones that will allow you to lift the most weight, thus helping you build that solid strength foundation that you want at this point in time.

Furthermore, they also allow you to hit every muscle group in the body relatively quickly, so will be good for the beginner trainee.

The primary movements to include will be the bench press, the bent over row, the shoulder press, the squat, the deadlift, the lunge, and the step-up.

A few isolation exercises can be added towards the end of the workout session; however, these should be more of an afterthought than anything, not the priority of the program.

Keep the Reps and Sets Moderate

Finally, when it comes to the reps and sets, you want to keep them to the moderate level. Keeping the reps around eight to 12 reps will allow you to lift enough weight that you see great strength gains, but still allow you to keep the weight at a reasonable level for your body. You don't want to lift too heavy, as you'd have to do with reps of around five per exercise as this could place too much stress and tension on the joints.

So all of this said, let's show you your workout protocol.

The following has two workouts, so you should alternate between them as you do, performing the workouts with at least one day off for rest in between.

Workout A

Exercise Repetitions
Squats 2 sets of 8 reps
Chest Press 2 sets of 8 reps
Deadlifts 2 sets of 8 reps
Bent Over Rows 2 sets of 8 reps
Shoulder Press 2 sets of 10 reps
Bicep Curls 2 sets of 10 reps
Tricep Extensions 2 sets of 10 reps
Calf Raises 2 sets of 15 reps

Workout B

Exercise Repetitions
Step Ups 2 sets of 8 reps
Incline Chest Press 2 sets of 8 reps
Deadlifts 2 sets of 8 reps
Bent Over Rows 2 sets of 8 reps
Pull-Downs 2 sets of 10 reps
Lateral Raises 2 sets of 10 reps
Front Raises 2 sets of 10 reps
Lying Leg Raises 2 sets of 15 reps