Internet for beginners: Strength Training for Beginners

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Published December 13, 2008 by:Hannah Zeciri View Profile | Follow | Add to Favorites More:Strength Training SitupsSo you want to begin a strength training routine? Good for you! There are many benefits to strength training, which include toning your muscles, increasing, bone density, decreasing your weight, and decreasing your resting blood pressure. Aside from the numerous health benefits, engaging in a strength training routine will make you look great and feel more energized. Who wouldn't want that?

If you have never worked out or included strength training into your fitness regimen then knowing where to begin is the hardest part. There are tons of workout books on the market all claiming to be the best and the internet is even worse, with thousands if not millions of cites covering the topic of strength training. For beginners really not much is needed. All you need is a rudimentary understanding of anatomy and to know what exercises work what body parts. An excellent book that will give you both of these is Strength Training Anatomy by Fredric Delavier. This book breaks down the body into groups and gives you details and exercises that apply to each group. The book is relatively inexpensive and will cost you less than $15 for a new copy.

The next step in creating your workout is to write down the different groups of the human body and assign 3 or 4 exercises you want to do for each category. Remember, a well balanced workout is very important. Listed below is a sample workout.

Upper Body - Monday & Thursday

Arms (Biceps & Triceps) - 3 sets of 15 reps - Bicep Curls, Tricep Extensions, Dips, Hammer Curls

Chest (Pectoral Muscles) - 3 Sets of 15 reps - Push ups, Dumb bell Fly, Dumb bell Bench Press

Back (Latissimus Dorsi) - 3 sets of 15 reps - Pull ups, Bent row (with resistance tube), Lying Back Extensions

Shoulders (Deltoids) - 3 sets of 15 reps - Lateral raise (with dumb bells), Upright row, Military Press

Lower Body - Tuesday & Friday

Quads - 3 sets of 15 reps - Squats, Jumping Squats, One Leg Squats

Hamstrings - 3 sets of 15 reps - Dead Lift, Leg Curl (with medicine ball)

Calves - 3 sets of 15 reps - Calf raises, Calf jumps, One Leg Calf Raises

Abs - 3 sets of 15 reps - Crunches, Situps, Leg Raises

Page:12 Next Page »Print Flag ClosejQuery('#flag_link').bind('click.ajaxload', function(){jQuery('#flag_response').load('/action_flag.shtml?flag_login=1&view_flag_menu=1&redir=%2Farticle%2F1299942%2Fstrength_training_for_beginners.html');});Published by Hannah ZeciriI have been writing for a few years now. I primarily focus on martial arts, fitness, and movie articles, but I am pretty much open to anything. If you are interested in hiring a freelance writer then feel... View profile How to Set Reasonable Strength Training GoalsA viable strength training routine.Myths About Women and Strength TrainingMyths about women and strength training abound. Here, I debunk them.Tips for Creating a Balance Between Cardio and Strength Training for WomenThis article offers examples of workout routines that can be completed over the course of a week that will allow you to maintain a healthy weight and develop muscle mass without excessive weight loss or muscle gain.5 Strength Training Tips for CyclistsFor some cyclists, strength training seems like a waste of time. You already know you're in "good enough" shape and you're satisfied with your performance on the trail or road. Well, if you're serious about this spor...