3 basic strength routines for beginners

sarah

27 Jul, 2021

Starting in the world of physical exercise can be somewhat confusing at the beginning, especially because of the large number of novel publications that promise us miraculous results without being based on any evidence.

On the Internet there is an excess of information that prevents us from filtering the really useful one. However, the main foundation on which you must build your routine is a full body strength program. Find out what to rely on and 3 examples to apply in your training.

Basic principles of strength training

A good strength routine should include push, pull, presses, hip hinge, squats and core movements. You must give your body a chance to assimilate it and not be in a hurry to change it. It is perfectly valid that you continue with the same exercises for a few weeks.

These are the bases that your strength training must have:

Train the days that are most comfortable and try to leave a day between them and take the opportunity to walk, hiking or some cardio activity.
Stay in this format for at least 6 to 8 weeks. After you feel comfortable with the technique and movement patterns, you will be able to change your routine again. It is important to get out of the comfort zone and give different stimuli to the muscle.
Below, we leave you 3 examples of full body force routines.

Routine 1 Fullbody for Beginners

Perform each exercise once, reaching 12 or 15 repetitions and repeat the circuit 2 to 3 times. Rest whatever it takes.

squat

For stragglers who still don't know how to do a good squat, we offer you the basic guidelines:

1. Stand with your feet at shoulder height, with your toes pointing slightly outwards.

2. Keep your spine straight and descend until your ankle mobility allows it. Your knees should follow the direction your feet mark as you make the journey.

3. Take out your chest and push from your heels to your feet.

Remo TRX

Hold the trx handles while letting your body back, keeping your arms stretched out. The closer your feet are to the anchor point, the more challenging the exercise will be. Make sure you find a position that allows you to complete all replays.

Your body should be straight from the ankles to the shoulders. From this point, pull your body by bending your elbows until your hands are at your sides. Your body should stay straight all the time.

One-handed chest press

Lie on the ground with your knees bent so that your feet are resting on the ground.

Hold a weight on one hand and lift it towards the ceiling, until your hand and shoulder are in line at the end of the movement. Make sure you have your lower backs glued to the floor.

Hip hinge

With the hip hinge your hips will stay higher than the knees but lower than the shoulders. To run it:

Stand with your back a few inches away from the wall.

With the back straight, take your hands and with the side press slightly on the hip ridges pushing them until the butt touches the wall.

Return to the starting position by aligning your entire body vertically.

Shoulder press

Stand with a weight in each hand, and push your right hand towards the ceiling until you stretch your arm.

Return to the starting position and repeat with your left hand.

Press pallof

Here we go with an excellent exercise to work the core.

Anchors a resistance band to a solid, stable object. Hold the other end of the band with both hands, advancing a couple of steps so that you get enough tension.
Start the tour with your hands glued to the sternum and finish pushing to the front, until your arms stretch.
Prevent the band from moving your arms towards the anchor point.
He carries his arms back to the torso and repeats from the other side.

Routine 2 Full Body for Beginners

One-handed rowing

Tilt your torso forward, with your left leg bent and your right leg stretched back.
Push your hip back and rest your left arm on your left leg.
With the weight on your right hand, pull it by bending your elbow until your hand reaches your hip approximately.
Repeat with the other side.

Pushups

Place yourself in a push-up position with your arms stretched in line with your shoulders, hands slightly wider than your shoulders and knees supported or extended, depending on your level.

Hold the entire body like a board, bring your chest to the ground, and push toward the starting position. Remember to keep your elbows glued to your body.

Kneeling biceps curl + Shoulder press

Kneel on a mat holding a weight in each hand.
Carry the weights to your shoulders by bending your elbow and then push them over your head.
Bring the weights back to the shoulders and then to the starting position.
Remember to keep the tension in the core and buttocks during the movement.

Dead bug

Lie on the floor with your back resting, arms stretched out, and fingers pointing toward the ceiling. The knees should be bent in straight angle and over the hips.
Push one leg towards you while stretching the other until it almost touches the ground. The arm corresponding to the leg you carry towards you must be stretched back against the ground at the same time.
Change sides and remember that it is important to keep your lumbars glued to the ground at all times.

Full Body Routine 3 for Beginners

Perform each exercise once with about 10 repetitions. Complete about 3 or 4 laps of the circuit. Rest what you need.

dead weight

It's like the hip hinge, but now lifting a weight.

Start with the feet at shoulder height and the tips of the feet pointing outward slightly.
With a kettlebell or dumbbell between your feet, you take your hip back. Continue with your back straight, take the weight with both hands and stretch your body by pushing your hip forward and squeezing your buttocks.
Complete all repetitions before leaving the weight on the floor.

iron

Place your forearms on the ground, your elbows in line with your shoulders and legs stretched or with your knees resting.
Carry your body up so that it looks like a straight board resting on your forearms and toes. Hold for 30 to 45 seconds.

Stride and press

Start standing with a weight in your right hand at shoulder height.
Take your left leg back as you bend both knees 90 degrees. The back knee points to the ground.
Stand up as you bring your knee back and forth, and make a shoulder press over your head. The hand should be in line with the shoulder at the top of the movement.
Carry the weight to the shoulder again before returning to the starting position.
Repeat with the other side.

TRX-assisted Chin Ups

Adjust grips so you can hang under the TRX with your arms outstretched, your knees bent, and your butt almost on the floor.
Hold the grips and pull yourself until your hands are at shoulder height.
Let your legs help you a little and keep your shoulders back and in tension during the movement.