To start to strength train, it’s important to begin with a short and simple program. That is what we are going to give you right here.
[1]. You can start with bodyweight exercises such as press-ups, planks, and squats[2]. Once these become easy, you can increase the weight or resistance[3]. It’s important to choose the right amount of weight to lift and focus on form[1][3]. Don’t be afraid to start with just a bare barbell or dumbbell bar to learn the right motion[3]. Warm up before starting your workout routine and give yourself at least a day of rest between workouts[1]. There are many beginner strength programs available that encourage keeping things simple, doing just 5 sets of 5 reps for each exercise[4].
Here is a sample strength training program using just a barbell and dumbbells, assuming you want to train 3 days per week:
Day 1:•
Barbell squats: 3 sets of 5 reps•
Dumbbell bench press: 3 sets of 8 reps•
Barbell deadlifts: 3 sets of 5 reps
Day 2:• Dumbbell lunges: 3 sets of 8 reps (each leg)•
Barbell overhead press: 3 sets of 5 reps•
Dumbbell rows: 3 sets of 8 reps (each arm)
Day 3:• Barbell hip thrusts: 3 sets of 8 reps•
Dumbbell curls: 3 sets of 8 reps (each arm)•
Planks: Hold for as long as possible, repeat for a total of three times.
This program is based on the popular “5/3/1” method[1][2], which involves gradually increasing the weight lifted over time. It’s important to start with a weight that is challenging but manageable and to focus on proper form throughout each exercise[3][4][5].
Rest Periods
If the goal is strength building, it’s recommended to rest between 2-5 minutes between sets[1][2]. This allows for higher intensities and volumes of training, which can lead to greater increases in absolute strength[1]. Shorter rest periods of about 30 seconds may be more appropriate for muscular endurance training[3][4]. While rest times for strength and power training are longer than hypertrophy, most people will use a 2-3 minute rest period between sets[5]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity.
Shorter rest periods may have some benefits for strength building, but longer rest periods are generally recommended. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test
[1]. Short rest periods are better for improving work capacity and they stimulate more muscle growth per unit of time[2][3]. However, longer rest intervals (2-3 minutes between sets) typically lead to more size and strength gains when training with low or moderate reps[4]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity[5].
Progression
To progress your strength training program, there are several ways to increase the challenge of your workouts. One effective way is to increase the weight by a small amount after hitting your target reps and sets for an exercise[1][2]. Another way is to change the sets, either by adding or removing a set to decrease or increase the volume of the workout[3].
Focusing on compound exercises that work multiple muscle groups at once can also help you progress in your strength training program[4]. Gradually increasing the number of repetitions or sets can also be an effective way to progress in resistance training[5]. It’s important to make changes gradually and listen to your body to avoid injury and ensure continued progress over time.
Shifting Exercises
It’s generally recommended to change up your strength training exercises every 4-6 weeks for most people[1]2][3]. However, for optimal results, it’s recommended to stick with the same compound exercises for even longer, ideally close to 12-to-16 weeks[4]. Changing workout routines every three or four weeks is also a good rule of thumb[5]. It’s important to make small and subtle changes that you implement into your workout plan over time. This can help keep things fresh and give your body new challenges while avoiding injury and ensuring continued progress over time.
Lifting Tempo
The lifting tempo used in strength training can vary depending on individual goals and preferences. Traditionally, tempo training is expressed in a ratio of 3:0:1:1- 3 seconds eccentric contraction (muscle lengthening phase), 0 seconds rest at the bottom, 1-second concentric contraction (muscle shortening phase), and 1-second isometric hold at the top[1][2]. Some experts recommend utilizing a slower and more controlled eccentric (lowering) and a faster but still controlled concentric for beginners[3]. In most strength training programs, the weight lifting tempo is expressed as eccentric-to-isometric-to-concentric, which means that a 3:1:1 tempo is common[2]. Tempo training can speed up progress and make individuals both stronger and bigger[4]. Varying the workout by adjusting tempo can also lead to better results over time[5].
4-Day Plan
Here is a four-day strength training plan that has built-in progression for four weeks. The exercises are designed to work with dumbbells and barbells.
Day 1:
Squats: 3 sets of 8 reps Dumbbell bench press: 3 sets of 8 reps
Bent-over rows: 3 sets of 8 reps
Plank: Hold for 30 seconds
Day 2:
Deadlifts: 3 sets of 8 reps
Overhead press: 3 sets of 8 reps
Pull-ups or lat pulldowns: 3 sets of 8 reps
Russian twists: 3 sets of 10 reps
Day 3:• Lunges: 3 sets of 8 reps per leg
Incline bench press: 3 sets of 8 reps
One-arm dumbbell rows: 3 sets of 8 reps per arm
Side plank: Hold for 30 seconds per side
Day4:
Romanian deadlifts: 3 sets of 8 reps
Barbell curls: 3 sets of 10 reps
Skull crushers (lying triceps extensions): 3 sets of 10 reps
Bicycle crunches : Hold for one minute.
For the first week, start with a weight that you can lift comfortably for three sets of eight repetitions. Increase the weight by five pounds each week, so that by the fourth week, you are lifting a weight that is challenging but still allows you to complete three sets of eight repetitions. Remember to rest for at least one minute between each set.
Motivation Sources
Both positive and negative motivation can have an impact on strength training, but research suggests that positive motivation may be more effective. Resistance training has been shown to contribute to higher scores in important variables related to exercise motivation and self-perceived health[1]. The three components of motivation (autonomous, controlled, and amotivation) can affect exercise participation[2]. Strength training has been shown to reduce symptoms of depression and other mental disorders, increase feelings of happiness, and improve overall well-being[3]. Positive motivation works better than negative, especially when it has been used through training with praise given for good performances[4]. While most initial motivations to exercise are negative, turning them into positive motivators can help individuals stay motivated over time[5].
Consistency
Consistency plays a crucial role in strength training. Consistently working out is more effective than periodic extreme fitness routines
[1]. Without consistency, programs and workouts are less likely to be successful in achieving fitness goals[2]. As individuals build up their strength, flexibility, and endurance through consistent exercise, their body is able to handle more stress and adjust to the strains of physical activity[3]. Working out with consistency is important for achieving fitness results over time[4]. When improving health and fitness, consistency is key. Without it, improvement will be much slower or perhaps even non-existent[5]. It’s important to establish a regular workout routine that can be maintained over time to ensure continued progress and success in strength training.
