Best Strength Training Workout for Beginners – Balanced Vibes Ep 154

In today’s podcast, we’re talking about how to start strength training if you are a beginner.

One mistake that a lot of women make is thinking that if they haven’t started resistance training yet, it’s too late. This is not true at all! There are many benefits to being a beginner and the best time to get started is now.

Keep your workouts simple. They don’t have to be entertaining and change every time, but they have to be effective. In this episode, I outline a simple 3x/week workout routine that is perfect for beginners. You will learn exactly what exercises to do, how many reps, how many sets, and how long your rest periods should be. So, tune in!

Here is your 3 days a week workout program. BB stands for barbell and DB stands for dumbbells.  Do everything for 8-10 reps and 3 sets (not circuit, but finish all 3 rounds of one exercise before moving on to the next one).

Day 1:

BB or DB Squat

DB or BB Bench Press

DB or BB Overhead Press

DB or BB Biceps Curl 

DB Skull Crushers

Plank 

 

Day 2:

DB or BB Deadlifts

DB or BB Rows 

DB or BB Shrugs 

DB Hammer Curls 

Bench Dips (you can do without added weight)

V Sit Ups 

 

Day 3:

DB Walking Lunges 

DB Goblet Squats 

DB or BB Incline Bench Press — like regular bench press, but your bench will be inclined

DB Single Arm Row

DB Lateral Raises 

Balance Ball Crunches