If you’re new to strength training, you have found the right place to guide and go over some of the best ways to start on this fitness journey toward improving your health! A beginner-friendly full-body strength training routine is a good way to build strength, improve endurance, boost your overall energy levels, and lose fat (body recomposition). This type of workout targets all major muscle groups in a single session, making it efficient and easy to follow. Here’s a simple, step-by-step guide to get you started.
Why Full-Body Workouts?
Full-body workouts are ideal for beginners because they allow you to train all major muscle groups in one session. This means you’ll build a balanced foundation of strength while maximizing your time at the gym or at home. This is suitable for those that are just starting and need to create a stable and healthy foundation for later workouts that are more isolated and specific to toning. Plus, these routines typically require fewer sessions per week, making them easier to fit into a busy schedule.
The Routine
This beginner-friendly workout includes six basic exercises. Perform this routine 2-3 times per week, with at least one rest day in between sessions to allow your muscles to recover and grow! Begin with a light warm-up, such as 5-10 minutes of brisk walking or dynamic stretching consisting of mobility movements flossing the joints, to prepare your body for exercise.
1. Bodyweight Squats
Muscles worked: Quads, hamstrings, glutes
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
- Keep your chest up and your weight on your heels.
- Return to the starting position. Perform 10-15 repetitions.
Side Note: The shoulder width apart squat is the basic overall squat to do, however, there are different variations you can try such as sumo squats having your feet spread out one step further than shoulder-width apart. You can point your toes outward to feel more inner thigh/glute work. There are also close feet squats that target the quads more. All in all getting down the basic form is essential before diving into the variations that are you unsure how to do correctly or not strong enough to maintain the proper form.
2. Push-Ups (Knee or Standard)
Muscles worked: Chest, shoulders, triceps
- Begin in a plank position with your hands shoulder-width apart.
- Lower your body until your chest nearly touches the floor, keeping your elbows at about a 45-degree angle.
- Push back up to the starting position. If needed, drop to your knees to make it easier. Perform 10-12 repetitions.
Side Note: There are many variations of push-ups you can do such as having your arms closer to your body, diamond hands, or wide hands. But the basic push-up to master first is shoulder width apart, the same as the foundational squat.
3. Pull- Ups
Muscles worked: Back, biceps/triceps
- Position your hands shoulder-width apart on a pull-up bar handle.
- Engage your shoulders by pulling them slightly back and down before starting.
- Pull your chest toward the bar using your back and biceps.
- Pull until your chin clears the bar while maintaining control throughout the motion.
- Slowly lower yourself to the starting position with arms fully extended.
- Perform 5-10 repetitions.
Side Note: The shoulder width pull-up is the foundational pull up grip, however, there is under handed and wide grip that targets the biceps and the chest and shoulders more. Doing pull-ups requires mental focus to engage the back and shoulders together to pull yourself up as well as the abs to stay strong and feel lighter on the way up. Keep your shoulders engaged rather than shrugging them. If you need to do assisted pull ups, use a long resistance band to wrap around the bar so you can step one or both feet into it to aid in pulling some of your weight up until you can carry all of your weight. Another way to perform assisted pull-ups is by laying under a sturdy table, placing your hands at the edge, and pulling up bringing your chest up and keeping your body a straight board to aid in pulling up.
4. Glute Bridges
Muscles worked: Glutes, hamstrings, core
- Lie on your back with your knees bent and feet flat on the floor. Feet aligned at your shoulders and measure your feet distance from your glutes properly by placing your hands flat on the side of your body, and placing the heel of your foot at the tip of your fingers.
- Before coming up, tuck your pelvis by making sure your back is flat on the floor (you can test by using your hands to make sure it can’t fit in between).
- Press through your heels to lift your hips toward the ceiling, forming a straight line from shoulders to knees.
- Lower back down and repeat. Perform 10-20 repetitions.
5. Plank
Muscles worked: Core, shoulders
- Begin in a forearm plank position, keeping your body in a straight line from head to heels.
- Engage your core and hold the position for 20-30 seconds. Gradually increase the time as you get stronger.
Repeat these exercises in 3-4 sets and you are done!
Cool Down
After completing the workout, take 5-10 minutes to cool down with light stretching. Focus on the muscles you’ve worked to enhance flexibility and reduce soreness.
Tips for Success
- Start Light: Use body weight or light dumbbells to master the correct form before increasing resistance. If you desire a challenge with body weight increase reps or change form slightly for the first 2 weeks of starting strength training.
- Stay Consistent: Aim to stick to the routine for at least four weeks to build a solid foundation.
- Listen to Your Body: If you experience pain or discomfort, stop and reassess your form or take a break. If you still feel pain or discomfort do not continue, see a doctor before continuing.
Side Note: Please keep in mind the difference between fatigue and true pain when performing an exercise. Pain is ongoing and will persist even after stopping exercising or doing a basic movement. Fatigue normally stops right after the exercising stops and normally a burning sensations that occurs in the muscles while pain is in the joints, nerves, or bones.
With dedication and consistency, this beginner-friendly full-body strength training routine will help you build strength and confidence in no time!
