So you decided to start strength training. Awesome! But what is the best way to start out?
But first, ask yourself, why you decided to do strength training:
- you want to build muscle
- you want to get stronger
- you think that powerlifting is an amazing sport
- but bodybuilding is awesome too
- get healthier
- you want to lose weight
All different reasons, but they all require more or less a solid basis: A full body barbell routine. You have to start somewhere and when you are a novice to lifting, starting with a full body routine is inevitable.
A full body routine consists of five compound exercises: the squat, the bench press, the deadlift, the overhead press and the pull-up. The five exercises pave the way to whatever you are up to after you did this routines for a while. Compound exercises train the entire body and by only doing those five movements, you will get stronger and you will build muscle.
Each training consists of this five exercises. The best frequency is to train 2-3x a week, with a day off between two training days. Having a day off is very important. During that time your body is recovering from the stress caused by training. This means your body responds and adapts to the training. You will already be stronger in your next training.
My suggestion:
- Squat: 3 sets with 6-8 reps
- deadlift: 3 sets with 6-8 reps
- bench press: 3 sets with 6-8 reps
- overhead press: 3 sets with 6-8 reps
- pull-down: 3 sets with 6-8 reps
Do these exercises in this particular order. Squats should be done first, because they require the highest focus possible and are the most taxing. Pause 90-120 seconds between each set.
I highly recommend to learn the movements with an empty bar first. A good form and technique is key. Take your time to learn the movement patterns. Ask trainer or lifting friends if they could check your form. Watch youtube tutorials of this exercises. Film your training and review your technique. You might not notice any flaws while performing an exercise, but they are often very obvious if you watch your training videos. Good form an technique is crucial for staying injury-free and to be able to move more weight.
Once you learned the technique you can actually add weight to the bar. Choose a weight and perform the lifts until you can do all the sets with 8 reps. When you are able to do 3x8, increase the weight by 2.5kg in your next session. Maybe you can only do 6 reps at first, but try to do one rep more at each session until you can do 8 reps again. Then increase the weight again. You have to progress in each training and in order to achieve that you have to lift more constantly. You can progress by increasing the weight, doing more reps or doing more sets. Only progression will make you stronger.
By following this routine you already can achieve a lot, you will get stronger and you will build some nice new muscle.
And you can follow this routine for quite a while.
Arms?
There is no need to do additional exercises for your arms, because compound exercises already train them as well. When you train bench press, your triceps is already highly involved.
Abs?
When doing compound exercises your core stabilizes you a lot. This is already a good ab workout.
Keep in mind, this is a beginner routine. After a while, this routine might get boring and you want to do something else. There are billions of amazing programs out there you can follow. Or you alter this routine and add some exercises, use different rep ranges, more sets, do a split routine or whatever.
A full body routine is a must. After building a solid basis, you can do whatever you feel like!
Excellent post @squatting-nela !
I start most of my new clients on 8 rep sets too until they have learned all the basics and have good movement patterns.
When they start lifting heavier I put them on lower rep sets.