Calling all strength-training beginners: Get started on getting stronger with this plan.
By Sarah Richards
Ideally, a strength workout should include 8 to 10 exercises targeting the major muscle groups. Beginners can start out by using two sets of dumbbells (3 to 5 pounds and 8 to 12 pounds) or a set of resistance bands. Try the following exercises, doing 2 sets of 10 to 15 reps each.
- Dumbbell chest press (works chest)
Lie on a bench, elbows bent 90 degrees out to sides; straighten arms up and return.
- One-arm dumbbell row (works upper back)
Stand with legs hip-width apart and place one hand on bench, opposite arm holding weight; draw elbow up toward ribs and lower.
- Biceps curl (works biceps)
Stand with arms extended, palms up, and curl weights toward shoulders.
- Triceps extension (works triceps)
Stand with legs hip-width apart. Lean forward from waist, elbows bent 90 degrees at your sides; straighten arms behind you.
- Lateral raise (works shoulders)
Stand with arms down by your sides, palms in; raise straight arms to shoulder height.
- Basic squat (works legs/butt)
- Front lunge (works legs/butt)
- Bicycle (works abs)
Lie face-up on floor, bend opposite elbow to knee, then switch sides.
- Superman (works lower back)
Lie face down on floor and lift opposite arm/leg; switch sides.