If you're new to strength training, or you've been strength training for a while but haven't seen any real changes in your body, you may be wondering what you should do to get started. The truth is, there's no one-size-fits-all beginner strength training program.
The ideal beginner bodybuilding program at home or in the gym.
In this beginner bodybuilding program guide, you will have the confidence to start getting strong.
How to start the beginner bodybuilding program?
Strength training comes down to two things:
1- Perform any exercise:
This pushes your muscles outside of their comfort zone. So it forces them to strengthen in preparation for the next challenge.
2- Progressive overload:
do a little more than the last time. Lift a heavier weight or do one more repetition consistently. Your muscles will have to constantly adapt and rebuild.
These microscopic tears force your muscles to hypertrophy. Meaning they get bigger and stronger to meet the demands of exercise.
That's all there is to it: do resistance training and try to make it harder and harder, and you will get stronger.
This means that if you get down and do a knee push-up, you've technically done a strength training workout. It also means that if you do two knee push-ups tomorrow, you're officially doing a strength training program.
There are many different avenues for "strength training" and resistance training.
These routes depend on your goals and the equipment you have.
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Here are some examples of beginner bodybuilding programs.
1- Bodyweight training
Bodyweight training is simply doing an exercise where your own body is the "weight" you are "lifting". No kidding!
It's the best way for anyone, regardless of weight or age, to start their bodybuilding journey.
Here's why this workout is ideal:
- No gear, no equipment just your body and your motivation. This means you can train anywhere with bodyweights.
- Using your body for resistance training is the most "human" thing there is! By learning to push, pull, hang, squat, and reach, you are doing what your body was literally designed to do.
By getting strong with bodyweight movements, you make yourself less fragile and less prone to injury.
Now it's time for SCIENCE!
By learning the movements with bodyweight exercises, you allow proper communication to develop between your neuromuscular systems.
More efficient communication between your neuromuscular systems will result in a phenomenon known as “proper motor unit recruitment.”
What is a motor unit?
A motor unit is a single motor neuron and the muscle fibers it innervates. Two types of motor units can be distinguished.
- We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers. These small motor units allow us to perform precise and detailed movements. For example, moving our fingers.
- We also all have large motor units, meaning a single motor neuron innervates hundreds of muscle fibers. These large motor units are used to generate significant force. For example, making larger muscle groups like the quadriceps generate significant force to facilitate sprinting.
When you start strength training, you're actually helping your muscles communicate better with each other. That's why we recommend starting with bodyweight exercises to begin this process.
However, bodyweight training is not as easy to scale in difficulty as other strength training methods. But you can get stronger with simple bodyweight training.
For example, you can start with knee push-ups, then move on to regular push-ups, then elevated push-ups, and even work your way up to things like handstands and handstand push-ups.
You just have to know how and when to scale up.
2- Dumbbell training
Dumbbells are a great first step into the world of bodybuilding and strength training.
Most gyms have free weights, even if it's a basic room in your apartment complex.
A set of dumbbells doesn't take up much space, which means you can have a pair at home without it taking up space.
Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
Dumbbell exercises can be less intimidating than barbell exercises for some, and are a stepping stone to barbell exercises.
Dumbbells provide an additional stabilization challenge and can highlight muscular imbalances quite easily.
Dumbbells allow you to perform exercises with just one arm and one leg. This allows you to strengthen any muscle imbalances and can be useful, especially after an injury.
3- Kettlebell training
A kettlebell is essentially a cannonball with a handle. It comes in every weight imaginable, doesn't take up much space, and can be used in dozens of different ways for a compact workout.
Our 20-Minute Kettlebell Workout includes 8 simple exercises you can do with just one weight.
While there are "adjustable kettlebells," you'll likely be working with a single kettlebell. You'll tailor your movements to achieve "progressive overload" by making the workout slightly more difficult each time.
If you're a member of a gym, they'll likely have several kettlebells that you can use to improve your fitness.
4- Dumbbell training
Regardless of gender or age, if your goal is to get strong quickly, take 20 seconds of courage and get comfortable with a dumbbell workout:
“Progressive overload” is easy: you simply add weights to each side of the bar, allowing you to gradually lift more and more weight each week.
It's much easier to lift heavy weights safely, especially for lower body movements like the squat and deadlift.
The biggest downside to barbell training is that to work out at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your home. Which can be a costly investment, especially when you're just starting out!
Otherwise, you will definitely need to join a gym.
You may also like to read: BODY BALANCE | 3 EASY WAYS TO USE IT TO LOSE WEIGHT
Which beginner resistance training program is best for you?
You don't know which method to choose? You are not alone, it can all be very complicated.
Which strength training program is best for me?
So what is the best workout program to start with as a beginner? It's really the one you'll actually do.
Weight training is arguably the best way to build pure strength fast. If you can't get to the gym regularly or are too embarrassed to hit the free weights section (for now), no problem, start with bodyweight training.
Conversely, bodyweight training may seem convenient and easy to start now, but if you can't motivate yourself to work out at home, you might be better off joining a gym.
So let's find a beginner bodybuilding program! As we explain in our article, most beginners would do well to follow a full-body training program, 2 to 3 times a week, with a day of rest between each session.
This total body workout will feature 4-5 big compound movements.
A compound movement is an exercise that recruits many muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises, meaning they involve more than one muscle group.
An example would be the barbell squat, which works all the muscles in the core, glutes, and legs to lift the weight.
Why do 5 exercises when you can do it once?
To answer your next question, let me tell you how many sets and reps you should do as a beginner!
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1-5 reps build super dense muscles and strength.
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between 6 and 12 repetitions develop equal amounts of muscle power, strength and size.
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+ 12 reps primarily develop muscle endurance and size, as well as cardiovascular health.
Many beginner strength training programs will encourage you to keep it simple, doing only 5 sets of 5 reps for each exercise.
Personally, I encourage people to aim for a weight they can lift for 8-10 reps. This gives you the opportunity to really work on your form and lift safely!
Maximum lifts will come later, my friend. You must learn to walk before you can run!
How do I achieve my goal with a beginner bodybuilding program?
If your main goal is general fitness and fat loss, a circuit training workout will likely help you achieve your goals.
If your main goal is to get stronger and/or gain muscle, more traditional, pure strength training will help you get there faster.
Any strength training workout will help you achieve almost any goal, as long as you do two things:
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Also eat properly based on your goals. How you eat is responsible for 80-90% of your success or failure when it comes to losing weight or gaining volume.
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Increase the difficulty of your workouts. This is the "progressive overload" we were talking about earlier. Do 1 more squat, lift 1 more pound, or complete your circuit 10 seconds faster.
Depending on your current situation, and how quickly you want to move from "trial and error" to expert advice, I may have a great solution for you.
You can also work with a coach who will develop a training program adapted to your goals. He will check your movements safely. He can also help you plan your diet.
Also discover: SPORTS WARM-UP | WHY NOT DODGE IT?
Also this beginner bodyweight muscle building program
1) Beginner bodyweight workout.
Our beginner bodyweight workout program features multiple sets of repetitions to promote endurance, strength, and cardiovascular health.
Complete one set of each exercise, then move on to the next exercise:
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20 bodyweight squats
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10 push-ups
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20 walking lunges
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10 dumbbell rows (with a milk jug)
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15 second plank
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30 horse jumps
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Repeat for 3 sets
Want to continue training with bodyweight? When you're ready to take it to the next level, check out our advanced bodyweight training circuit.
Otherwise, you can move on to strength training when you feel comfortable!
2) Dumbbell workout for beginners
If you are new to dumbbells and are looking for a beginner workout program:
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9 squats
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10 push-ups
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10 dumbbell rows per side
3) Kettlebell Workout for Beginners
Our beginner kettlebell routine is a workout you can do anywhere.
So, probably not in a phone booth, a closet, or a toilet stall. But other than that, pretty much anywhere else.
Perform 3 kettlebell training circuits:
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8 Halos (each side)
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10 Goblet Squats
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8 overhead presses (each side)
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15 kettlebell swings
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8 arc stretches (each side)
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6 reverse front lunges (each side)
4) Dumbbell training: 2-day sessions
A much more targeted strength training session that allows you to get familiar with dumbbell training.
Do 3 sets of:
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9 dumbbell squats
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10 push-ups
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10 bodyweight rows
Learn more: 30 DAY KETTLEBELL CHALLENGE, HOW DOES IT WORK?
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