Beginner Strength Training Programs

Here are some basic training principles geared towards the Beginner Strength Training. When your ready to move on from our Basic Beginners Fitness Program, you can follow these beginner training principles and take your muscle development to the next level. After that you are ready to move on to our Intermediate Level Training Principles.


Set System Training

A training principle based on performing multiple sets of each exercise, thoroughly working each muscle, which builds strength and mass more quickly than just one just performing one set alone. For beginners, it’s a good idea to start off with 2 to 4 sets of up to 4 exercises per body part.


Progressive Overload Training

If you lift the same amount of weight every time you exercise, you’ll eventually plateau and stop making gains. The progressive overload principle makes sure that your muscles work harder in a progressive manner over time. There are two ways that you can put this exercise principle to work for you. You can increase the weight you use for each training session by doing more reps or sets or you can decrease the amount of time you rest between sets. Whichever method you choose, the key idea is to work your muscles harder over time.


Isolation Training

Even though it’s impossible to work just a single muscle, there are certain exercises that are better for targeting a specific muscle. Knowing which exercises these are, and doing them with proper form can maximize your workout by targeting maximum stress onto a particular muscle for bigger gains.


Muscle Confusion Training

To make progress, you have to vary something in your workout – the number of sets, the number of reps, the exercises that you choose, even the amount of time you spend on your rest periods – to prevent your body from getting into a rut and stop making gains. By constantly changing your routine, you can make sure that you hit the neglected muscles that can get passed.

Ten Safety Tips for Beginner Strength Training

  • Never hold your breath while lifting weights. Breath out while you lift and breath in while you lower.
  • Never lock your joints while lifting weights which could lead to injuries.
  • Always use collars on the bar while lifting weights.
  • Controll the weight. The keep to weight lifting is by keeping good form.
  • When using free weights always have a spotter.
  • Keep both hands at equal distance from the center of the bar when using free weights.
  • Never excessively twist or bend your spine while performing an exercise.
  • Bend at the kness and save your back.
  • When performing leg exercises always align the knees with your toes.
  • Replace weights to their racks and wipe down the machine after use.