For beginners – 5 best strength training routines for beginners (home & gym).
Strength training is a great way to reduce our body fat percentage while maintaining or increasing our muscle mass. So strength training is so good, how do you get started for beginners? I don't know if you have this feeling when you first enter the gym, and you don't know how to use it in the face of various equipment; I didn't dare to enter the dumbbell area full of strong men. Today, I will introduce you to 5 most suitable strength training routines for beginners.
How do I start strength training?
What are the benefits of strength training? Strength training can help us lose fat, shape up, and have a proud good body; It can also make us more energetic in life and improve the quality of life. Therefore, after reading this article, please start strength training for all beginners, and after many years, you will definitely thank you for today!
Actually, strength training is not so scary and complicated, in the end, it is two things:
1) Any exercise that fights "resistance" (including your weight) – do anything that pushes your muscles outside of your comfort zone, forcing them to rebuild to become stronger.
2) Progressive overload: Continue to do slightly more exercise than last time (lifting heavier weights or doing one more movement). During a workout, your muscles experience minor damage and then rebuild themselves during rest and recovery, becoming stronger and able to withstand more load in the next workout.
Next up is Science Time, so let's take a look at the science related to strength training.
When we learn strength training, we can get the right communication between our neuromuscular systems.
This diagram shows the process by which the nerves control the muscles that cause the arm to bend.
*。More efficient communication between neuromuscular muscles is referred to as "proper motor unit recruitment". Motor units refer to individual motor neurons and the muscle fibers they innervate. Motor units can be divided into two types: small motor units, which means that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are suitable for precise and delicate movements (e.g., moving fingers). Large motor units, which means that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units can generate a lot of force (e.g., having a larger muscle group (such as the quadriceps) generate a lot of force to help with a sprint.
Now that you understand the basics, let me introduce you to the 5 types of strength training.
5 different types of strength training.
1) Bodyweight training.
Bodyweight training is simply about using your own body"Lift"of"Weight"Perform exercises. For example, you can do squats, push-ups, or reverse rows. These are bodyweight strength exercises.
In general, bodyweight training is the beginning of our strength training. This is mainly because we can do bodyweight training anywhere without the need for specific venues and equipment. The second is that training with our bodies allows our bodies to return to "nature". By learning to push, pull, hang, squat and crawl, we can restore our body's original functions (life in modern society has made me lose a lot of basic athleticism).
2) Dumbbell training.
Dumbbells may be many people's first impression of strength training. Almost all gyms will have dumbbells, and even many UUs will prepare dumbbells at home. Dumbbell training can be used as a training method for our advanced barbell training, which is relatively safe and lightweight. In addition, dumbbell training has a certain challenge to stability, which allows us to find muscle imbalances, and it is also a good training method for us to solve muscle imbalances.
3) Kettlebell training.
Kettlebell training is a form of weight training that is performed using a special device called kettlebell. A kettlebell is a weight instrument made of cast iron or cast steel with a handle in the middle, making it easy to grip. The unique shape and design of kettlebells make it suitable for a range of dynamic movements that build strength, endurance, flexibility and balance.
Kettlebell training can include a variety of movements such as swings, snatches, presses, sit-ups, and squats, among others. These exercises often involve the whole body, especially the core muscles, so kettlebell training not only improves muscle strength, but also improves cardiorespiratory fitness, increases muscular endurance, and promotes fat burning.
4) Barbell training.
Barbell training is one of the best ways for us to get stronger. Barbells can be a good practice of "progressive load" training, different weights can be added to both ends of the barbell, and the weight selection range is also very large, which can meet the training needs of different people. However, the disadvantage is that there are specific requirements for equipment, and it is generally necessary to go to the gym.
5) Equipment training.
Machine training is an entry point for our strength training. Generally, gyms will have a certain number of fitness equipment, which does not require high stability of our body to complete, which is very beginner-friendly, and can use equipment training to improve the strength and dimension of the target muscle groups. However, blindly relying on equipment training can easily make our body less stable, so I still encourage everyone to do free weights and use equipment training as supplementary training.
5 best strength training routines for beginners.
1) Beginner bodyweight training.
Our beginner bodyweight workouts include a variety of repetition ranges to promote endurance, strength, and cardiovascular fitness.
10 bodyweight squats;
10 push-ups;
10 dumbbell rows (can be weighted with a bucket of water at home);
30 sec plank;
20 alternating lunges with left and right legs;
After completing a workout without rest, go straight to the next one, repeating two cycles.
When you feel that the above intensity is no longer stimulating you and want to improve, you can use the following bodyweight training program.
20 bodyweight squats;
10 push-ups;
20 alternating lunges with left and right legs;
10 dumbbell rows (can be weighted with a bucket of water at home);
30 sec plank;
30 jumping jacks;
Repeat for 3 cycles.
2) Dumbbell training for beginners.
When you feel that bodyweight training is no longer sufficient, then you can use dumbbells to make appropriate progressions. The following program is a combination of dumbbell training and bodyweight training.
10 goblet squats;
10 push-ups;
10 dumbbell rows on each side.
3) Kettlebell training for beginners.
The kettlebell training program we give is suitable for training anywhere, and if you don't have time to go to the gym, you can buy a kettlebell by yourself, and you can have a hearty training at home or at work.
4) Barbell training for beginners.
We divide the barbell training into two days, using simple, safe movements to stimulate different parts of the body.
Day A: 10 barbell squats;
10 push-ups;
10 self-weight rows;
Repeat for 3 cycles.
Day B: 5 barbells Romanian deadlift;
10 push-ups;
10 dumbbell rows on each side.
Repeat for 3 cycles.
To sum up, the above two sets of bodyweight training, dumbbells, kettlebells, and barbells are the novice strength training programs introduced to you today. You can choose a training plan according to your level, 2-4 times a week, I believe you will soon be able to adapt to strength training and feel the changes it brings to your body!
Finally, for beginners, the best training plan is the one you can really do. Put away your complaints and excuses, start where you are, use what you have, and do what you can. If you have a gym near your home or work, then you can get a card and feel the fitness atmosphere of everyone. If you don't have this condition, start with home bodyweight training. For beginners, moving is more important than how you move!