Strength Training 101: The Essentials and Beginner's Program

Congratulations! you took the step, and have understood the things you need at least know, with before starting your journey towards Strength Training. If you are still not sure, you can go back and read my previous post, Strength Training 101: Getting Started. This time, we will be going out to the gym to start our training. But wait, what? The GYM? Yes the gym. Are you worried of what you are going to wear or what are you going to do on your first day? Watch the video below as it is the simplest guide to kick start your 1st day.

The Essentials: What you need to bring to the Gym

Gym Wear

Some comfortable outfit that helps you do the routine at ease. I prefer some loose type of outfit others, they love their compression suits and leggings. Wear comfortable socks and shoes.

Earphone and Smartphone for Music or Fitness App

Yes. You will definitely need this. Music sets the tempo of your exercise and your other movements. Others have Fitness Trackers as well or Fitness Apps that contain their individual programs. Selfies? yes but not too much.

Water

You need to be hydrated. Take water breaks. You need to replenish the excreted water when you sweat. Water also cools down your body as it generates a lot of heat when you exercise.

Towel (Optional but Hygienic)

For Hygiene purposes. For guys like me who sweat a lot, your towel is your friend.

 

 

The Beginner's Program: Basic Routines

Here is a list of exercises to perform in order for your body to get the start it needs. REMEMBER: DO NOT DO HEAVY WEIGHTS AT THIS TIME! Don't be that Ego Lifter. Start from a weight that can help you perform the exercise with the best form. Having the best form allows you to get the full range of motion of the exercise, therefore, targeting the muscles correctly. Do these exercises for 3 sets with 12 reps each.

 

1.) Bench Press - For your Chest Muscles

 

2.) Lat Pull Down - For your Back Muscles

 

3.) Overhead Dumbell Press - For your Shoulder Muscles

4.) Leg Curls - For your Leg Muscles (Hamstrings)

5.) Leg Extension - For your Leg Muscles (Quadriceps)

 

6.) Calf Raises - For your Leg Muscles (Calf)

7.) Dumbell Curls - For your Arms (Biceps)

 

8.) Rope Pushdown/Pressdown - For your Arms (Triceps)

9.) Crunches - For your Abs