Resistance Training Workouts for Beginners

RESISTANCE TRAINING WORKOUTS FOR BEGINNERS

Beginner-Workouts (1)

You don’t have to have spend years in the gym to enjoy the benefits of resistance training workouts. Below are several workouts you can do with limited experience and little or no equipment.

If your resistance training is limited or you have not been exercising, then this program may be for you. It is designed for beginners who do not have access or do not want to use a lot of equipment.

WARM UP

It is important to for at least five minutes before exercising and do some light stretching afterward. Warm ups will get the blood flowing to your muscles and help prevent injury and maximize your results. A cool down will help with recovery and also help prevent injuries.

You can find examples of the different exercises, warm-ups and cool downs here.

Workout For Beginners 1
Workout For Beginners 2
Workout For Beginners 3

*RESISTANCE TRAINING WORKOUT FOR BEGINNERS 1

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.

Experience
Beginner
Equipment Required
None
Time Needed
25-30 Minutes
Effort Level
Light-Moderate

The Workout

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.

WARM UP

EXERCISE
SET
REPETITIONS
Standing Lunge – No Step
3 Sets Each Leg
10-12 Repetitions
Kneeling Pushups
2 Sets
10-12 repetitions
Crunches
2 Sets
10-14 repetitions
Superman
2 Sets
8-10 Repetitions
3/4 Squat
3 Sets
10-12 Repetitions
Plank on Knees
3 Times
Hold for 15, rest for 15 seconds

COOL DOWN

*Please consult a physician or medical professional prior to beginning any exercise routine.

*RESISTANCE TRAINING WORKOUT FOR BEGINNERS 2

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.
Experience
Beginner
Equipment Required
None
Time Needed
25-30 Minutes
Effort Level
Light-Moderate

The Workout

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.

WARM UP

EXERCISE
SET
REPETITIONS
Squat
2 Sets
10-12 Repetitions
Wall or Kneeling Pushups
2 Sets
8-10 Repetitions
Superman
2 Sets
8-10 Repetitions
Forward Lunge
2 Sets
10-12 Repetitions
Wall or Kneeling Pushups
2 Sets
8-10 Repetitions
Dips w/ Legs on the ground
2 Sets
9-11 Repetitions
Crunches
2 Sets
10-12 Repetitions

COOL DOWN

*Please consult a physician or medical professional prior to beginning any exercise routine.

*Resistance Training Workout for Beginners 3

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.

Experience
Beginner
Equipment Required
Dumbbells/Resistance Bands
Time Needed
25-30 Minutes
Effort Level
Light-Moderate

The Workout

Time between sets: Rest 40 seconds between sets and rest one minute after completion of the sets.

WARM UP

EXERCISE
SET
REPETITIONS
Standing Lunge with No Step
3 Sets
10-12 Repetitions
Bent Over Rows
3 Sets
10-14 repetitions
Alternating Curls
2 Sets
10-12 repetitions
Wall Squat (3/4 or Full)
2 Sets
Hold up to 30 seconds, Rest for 30
Kneeling or Standard Push Ups
2 Sets
10-12 repetitions
Plank on Knees
2 Sets
Hold up to 20 seconds, Rest for 30

COOL DOWN

*Please consult a physician or medical professional prior to beginning any exercise routine.

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