Any Beginners Strength-Training Workout Plan to follow?

hannahbaker411

Hi everyone new to MFP.

I am just wondering if anyone knows of a beginners strength-training workout plan to follow? I'm looking for a plan that can be done approximately 30-45 mins. I would rather follow one than create my own because I've tried making my own before and I wasn't really good at it.

Thank you!

jdhcm2006

This is a good resource, it has both weight training and body weight training programs. Idk if any of them can be done in 30-45 minutes, but I am sure you can find out with further research.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

liftingbro

I would suggest the Lyle McDonald one:

http://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

Use either the barbell or machine routine, whichever you are more comfortable with.

For cardio, just do 20-30 minutes of cardio 3-5 days per week.

cwolfman13

hannahbaker411 wrote: »

Hi everyone new to MFP.

I am just wondering if anyone knows of a beginners strength-training workout plan to follow? I'm looking for a plan that can be done approximately 30-45 mins. I would rather follow one than create my own because I've tried making my own before and I wasn't really good at it.

Thank you!

Good programs linked above.

liftingbro wrote: »

I would suggest the Lyle McDonald one:

http://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

Use either the barbell or machine routine, whichever you are more comfortable with.

For cardio, just do 20-30 minutes of cardio 3-5 days per week.

OP, I do the barbell workout listed here. I don't really consider myself a beginner, but I've been out of the weight room for 3-4 months and getting back into it. I'm not really a gym rat and this is the most efficient use of my time and I can just go 2-3 times per week. My goals in regards to weight training are pretty simple...I'm 45 and at this point I'm just trying to maintain functionality and some semblance of a decent physique. I'm not really trying to get swole or squat a gazillion Lbs, so this works for me in a very efficient manner.

When I started back at the gym 7 years ago I did Starting Strength which was also a good starting point in building a good base of strength before moving on. I dabbled in a few other programs and at one point started training for a power lifting meet with a trainer, but that ended up being really hard on my body so I bailed. I really like the simplicity of Lyle's full body program and it does everything I need it to do.

liftingbro

cwolfman13 wrote: »

hannahbaker411 wrote: »

Hi everyone new to MFP.

I am just wondering if anyone knows of a beginners strength-training workout plan to follow? I'm looking for a plan that can be done approximately 30-45 mins. I would rather follow one than create my own because I've tried making my own before and I wasn't really good at it.

Thank you!

Good programs linked above.

liftingbro wrote: »

I would suggest the Lyle McDonald one:

http://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

Use either the barbell or machine routine, whichever you are more comfortable with.

For cardio, just do 20-30 minutes of cardio 3-5 days per week.

OP, I do the barbell workout listed here. I don't really consider myself a beginner, but I've been out of the weight room for 3-4 months and getting back into it. I'm not really a gym rat and this is the most efficient use of my time and I can just go 2-3 times per week. My goals in regards to weight training are pretty simple...I'm 45 and at this point I'm just trying to maintain functionality and some semblance of a decent physique. I'm not really trying to get swole or squat a gazillion Lbs, so this works for me in a very efficient manner.

When I started back at the gym 7 years ago I did Starting Strength which was also a good starting point in building a good base of strength before moving on. I dabbled in a few other programs and at one point started training for a power lifting meet with a trainer, but that ended up being really hard on my body so I bailed. I really like the simplicity of Lyle's full body program and it does everything I need it to do.

Starting Strength & Strong Lifts are great programs but I've found that a lot of beginners that never lifted before have issues with the volume. 15 sets of squats a week starting out, even with just the bar is far too much volume for some beginners. Some that have some base of being active or have lifted before do fine on it but if you've never been involved in athletics or lifting in your life that can be a lot to start with.

Lyle's program is scaled for basically anyone to use. That's why i recommend that without having a history to work with.

middlehaitch

I love the Lyle McDonnald post for good general guidance for a beginner. I used to post it a lot, then lost my link, so thanks for posting it.

When I first started there was no way I could walk right into a barbell routine. I started with bodyweight (Nerdfitness) and a simple dumbbell (Hasfit) routine.

Once I was ready for the barbell I found the AllPro programme (in the list above) worked better for me than the weight progression of a 5x5 or 5x3 programme.

Thought I’d just give a plug to an under recommended beginners routine.

Cheers, h.