Strength Training for Beginners

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.

  1. Dumbbell chest press (works chest)

Lie on a bench, elbows bent 90 degrees out to sides; straighten arms up and return.

  1. 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.

  1. Biceps curl (works biceps)

Stand with arms extended, palms up, and curl weights toward shoulders.

  1. 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.

  1. Lateral raise (works shoulders)

Stand with arms down by your sides, palms in; raise straight arms to shoulder height.

  1. Basic squat (works legs/butt)
  2. Front lunge (works legs/butt)
  3. Bicycle (works abs)

Lie face-up on floor, bend opposite elbow to knee, then switch sides.

  1. Superman (works lower back)

Lie face down on floor and lift opposite arm/leg; switch sides.

About Janet Klein

Janet Klein, MS, RDN, CDN, CDE. is Orange Regional's Bariatric Surgery Program Director. She received her Bachelor of Science Degree in Dietetics from the State University College at Oneonta and her Master of Science in Education from Queen’s College University. She is a Certified Diabetes Educator, a Registered Certified Dietitian-Nutritionist, American Heart Association Certified Cardiovascular Counselor and a member of the Integrated Health group of the American Society for Metabolic and Bariatric Surgery (ASMBS). She brings more than 35 years of clinical, educational and leadership experience to Orange Regional, where she spearheaded the Bariatric Surgery program in 2008, received Accreditation for the program through the American Society for Metabolic and Bariatric Surgery (ASMBS) in 2011, re-accredited the program through the American College of Surgeons (ACS) Bariatric Surgery Quality Improvement Program (MBSAQIP) in 2014, and continues to lead the program with passion 10 years later. Janet can be reached at 845-333-2123 or jklein@ghvhs.org.


No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: