Easy strength training for a beginner

I have an app loaded on my iPhone called "Nike Training Club" and there are LOTS of exercises that can be done with just a barbell.

bicep curls
dead lift
lying chest press
sumo squat with lateral raise
squat arm curls
side lunges (holding barbells)
russian twists (hold the barbell instead of a medicine ball)
shoulder press
plank row

and on and on and on. If you have an iphone, check out the app on iTunes.

Try the 30 Day Shred by Jillian Micheals! I am on day 4 and notching a huge difference in my strength! I downloaded it off piratebay.org (bad I know) and my friend just bought it online for 15$. You need a set of handweights (I use 5-8lbs depending on the day/how I am feeling). Good luck!

iPhone apps and fitness magazine websites are a great place to start! 5lb weights will be more than enough and a lot you can do using just your own body weight!

Strength training will make cardio easier and help to prevent injuries by strengthening muscles you may not use during cardio workouts.

I would suggest fitness magazine or runners world, their websites should have some great strength routines with pictures!

Good luck!

Hi! I wish there was an easy way to help on a personal level. My hubby is a personal trainer and he is helping me get back into it. I just got done...I wish I had 5lb dumbells to work with instead of a Bowflex and him pushing me!!! LOL...

I haven't looked at Youtube as the other post suggested but I'm sure there are sites online that you can find. Just make sure that anything you do is done with the proper technique otherwise it won't be effective and you could hurt yourself. Maybe there is a ladies exercise group in your area that you could join that does strength training. It would be nice if we were close so we could work out together since my husband doesn't charge my friends!

Best of luck to you and keep going! It will pay off and think of how HOT you will be when you're done! :happy:

Please keep me posted on your progress and ask any questions you have...I will try and help, through my husband.


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There are lots of great things to do that do not require a bunch of equipment! Take those dumbbells and do bicep curls, flip at the top and do a shoulder press! BOOM biceps and shoulders in one move! Don't groan, but pushups (on your knees) are great for chest, abs, arms and back. Start out on your knees but make sure your body from head to knees looks like a straight board! No booty in the air! For Triceps (think flappy underarms) take one dumbbell and hold both ends with both hands. Stand or sit straight up with arms extended above head. Bend at elbows bringing the dumbbell behind your head and then extend up again. Make sure you are not moving any part of your shoulder. Only Elbows should be moving. Do 8-12 reps of each exercise for 2 sets to start. If the pushups are too hard at this stage, just do as many as you can without compromising form. Try for 1 more rep the next session to improve. Here are some tips... if 6 reps are too hard, please drop the weight. If 12 reps are too easy, you will have to add weight. After about 2 weeks, you should be ready to do 3 sets of each exercise. DO NOT strength train on consecutive days. I hope this helps. I am sure you will get more fantastic tips from our members! Please note I am a certified Personal Trainer through AFAA (Aerobics and Fitness Assoc of America). HAve a great workout! And congrats on adding strength to your regimen. Lean muscles improve metabolism for a higher calorie burn while doing NOTHING!! Keep up the cardio! :happy:

Hi Kristina,

Congratulations on your commitment to include strength training to your fitness repertoire. I have followed an easy formula that I picked up while strength training with my brother and his wrestler buddies in high school ten years ago, and it's worked for me because I can practice it consistently at the gym. Here goes.

1. Day 1: Focus on Back muscles and Biceps
*Just for starters, you can do three sets of ten repetitions of lateral pull downs at the gym which works biceps and upper back muscles
*Biceps you can do three sets of ten repetitions of dumbbell curls anywhere between 5 - 10 lbs just to start light.
* As you get stronger and want to start bulking up a little more you can increase the weights

2. Day 2: Chest and Triceps
* Three sets of ten reps of chest press. There are good chest press machines at the gym, you can start as low as 25 lbs per rep. The key is to make sure you're not huffing and puffing or popping a vein!
*Three sets of ten reps of tricep pull downs. Again you can start as low as you want, you want to be able to go through all the sets without passing out but with enough challenge to feel the burn

3. Day 3: Shoulders and Abs
*Again, easy. Three sets of ten reps of shoulder press. You can start as low as 25 lbs per rep.
*Abs - Pump up the volume with this. I would use the abdominal machines. Make this four sets of 25 reps at a weight of at least 40 lbs. Challenging enough without making you want to give up halfway

Repeat steps one, two, and three consecutively. I recommend you take two days out of the week to rest and or focus just on cardio.

Remember to always loosen up before and after the strength training exercises. An easy jog at a rate of 5.0 mph for 15 minutes before and after will be good.

These exercises will help you focus on each muscle group and the formulas if followed consistently will give you a balanced strength training repertoire.

Caveat when lifting/operating machinery: Be aware of your posture. Straight back, Make sure your core (abs) is centered (like in ballet or yoga) , and put the specific muscle group to work so that you dont get strains on your neck or anywhere else.

I hope this helps, and keep up the good work.