The Ultimate Beginner's Guide to Strength Training

Starting a strength training program can feel overwhelming, but it doesn't have to be. This guide will give you everything you need to begin your journey. ## Benefits of Strength Training - Builds lean muscle mass - Increases metabolism - Improves bone density - Boosts confidence - Enhances daily life activities ## Essential Exercises for Beginners ### Upper Body 1. **Push-ups** - Start with knee push-ups if needed 2. **Dumbbell Rows** - Great for back development 3. **Overhead Press** - Builds shoulder strength ### Lower Body 1. **Goblet Squats** - Safe way to learn squat form 2. **Romanian Deadlifts** - Targets hamstrings and glutes 3. **Lunges** - Unilateral leg strength ### Core 1. **Planks** - Foundation of core stability 2. **Dead Bugs** - Teaches proper bracing ## Sample Beginner Workout **Day 1 - Full Body A** - Goblet Squats: 3x10 - Push-ups: 3x8-12 - Dumbbell Rows: 3x10 each arm - Plank: 3x30 seconds **Day 2 - Rest** **Day 3 - Full Body B** - Romanian Deadlifts: 3x10 - Overhead Press: 3x10 - Lunges: 3x10 each leg - Dead Bugs: 3x10 each side ## Form Tips - Start with lighter weights to learn proper form - Control the weight – don't let it control you - Breathe! Exhale on the effort - Rest 60-90 seconds between sets