Lifting weights can be quite intimidating for newbies. There are tons of weight loss workout plans, full body workout routines, and bodybuilding programs available just for beginners and if you are just starting out, this information can be overwhelming. Almost every person with ‘ certified personal trainer’ in their title is crafting a ‘tailored’ workout plan and you are the target. If you are going to start strength training, you might as well get it right the first time by going all in one one of these best workout routines for beginners.
When I started lifting heavy and taking my gym time seriously, I had no program to follow and was just going with the flow. The moment I discovered these workout routines for beginners, I went to town, and out of these five, Strong Curves and Thinner Leaner Stronger are my all time favourites.
You need to tap into any of these workout plans because apart from boosting your confidence in the gym, a well-structured workout routine will help you reach your fitness goals faster with great efficiency.
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THE BEST WORKOUT ROUTINES FOR BEGINNERS
StrongLifts and Starting Strength (SS) programs are very similar to one another but between the two, I like Starting Strength better because it’s not just a program, but a book that teaches you how to perform the five primary barbell lifts in very specific and in-depth detail.
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“The Starting Strength System makes use of the body’s most basic movement patterns – barbell exercises that involve all the body’s muscle mass – utilised over the longest effective range of motion and loaded progressively, to force the adaptations necessary for increased strength.
Unlike other popular exercise protocols, Starting Strength is a training system – a long-term process designed for getting stronger over time, not a random collection of exercises that just make you hot, sweaty, sore, confused, and tired today.”
Starting strength is available on Amazon apps, Google Play and the iTunes stores.
2. STRONG CURVES: A WOMAN’S GUIDE TO BUILDING A BETTER BUTT AND BODY
For ladies who are looking for overall body transformation, Strong Curves is one of the best workout routines for beginners. The Strong Curves book is not entirely free but if you want to give it a try before buying, there is a 36-page pdf that is available to download for free. I can assure you that you will consider buying your own copy just like I did after giving the freebie a shot.
Update: The free download version from Bret Contreras is no longer available but you can try the sample on Amazon
Strong Curves is co-authored by Bret Contreras, also known as ‘the glute guy’. Bret is considered to be the world’s foremost expert on glute training and has a PhD in Sports Science – that should tell you that his knowledge is top notch and well researched.
The Strong Curves book contains four workouts, a glutes only routine (with weights), two full body workouts with weights (one advanced), and a bodyweight only workout which you can do if you have no equipment at hand. The value of the book lies in the detailed description of all the exercises.
“Chapters 1-9 teach you the key components when building a woman’s physique, provide the science behind muscle building, provide you with a practical guide for nutrition, and discuss proper movement patterns.
Chapters 10-14 provide a comprehensive warm-up, four 12-week glute-focused resistance training routines for every fitness level, full-colour tutorials for each exercise with descriptions and photos, workout logs for each plan, and simple ways to live the Strong Curves lifestyle.
The remaining bulk of the book consists of an exercise term glossary and an Exercise Index with over 200 exercise tutorials—including common mistakes for big lifts and how to fix these mistakes. The Exercise Index serves as a fitness guide for life.”
3. THINNER LEANER STRONGER: THE SIMPLE SCIENCE OF BUILDING THE ULTIMATE FEMALE BODY
Designed by Michael Matthews, Thinner Leaner Stronger (TLS)is the female version of Matthews’ bestseller body transformation program for men, Bigger Leaner Stronger. TLS is geared towards ladies looking to get leaner and starts off by giving you a dose of no-nonsense well-researched fitness and nutrition lesson. You will learn basic but vital definitions such as what a calorie is, a guide to macros, fitness myths and willpower and psychological pitfalls before you get to the actual workout routines.
Thinner Leaner Stronger will demand 5-6 days, 45-60 minutes and 8-12 weeks of your time, and this at the end of the day will help you ‘build lean muscle, lose fat, and get healthy without ever feeling starved, deprived, or like you’re “on a diet.”
4. STRONGLIFTS 5×5
StrongLifts 5X5 is one of the most popular workout routines for beginners out there. The program is largely designed to effectively build muscle and burn fat, whilst improving overall strength.
StrongLifts (SL) uses five free weight compound exercises: the squat, bench press, deadlift, overhead press and barbell row. Unlike other lengthy programs I have tried which require you to spend eternity in the gym for just one session, SL only demands 30-45 minutes of your time, three times a week.
5×5 stands for five sets of five reps, meaning you perform five sets and five reps of the exercises except for deadlifts (you only perform one set of five reps).
If you would like to join thousands of other users, an incredibly simple StrongLifts app (Android and iOS) is available. The app features a 12-week training program and calculates the progression for you. Additionally, you can get ‘how to’ and a whole bunch of other guides and suggestions from the SL website.
4. Dymatize Transformed
Dymatize Transformed is another one of the best workout routines for beginners. This free workout plan is powered by Bodybuilding.com, which happens to be one of the best resources for other free comprehensive fitness plans.
Although the program is no longer completely free on the bodybuilding website, you can still get the free access to it through the BodySpace app, available on Andriod and iOS.
The program is a 12-week plan designed for just about anyone wishing to burn fat, transform their bodies or build muscle. The program is a balance between cardio and strength training, you will be lifting 4 days a week, while the rest will be HIIT cardio. You may need to add extra abs work to build a stronger core (which is required for compound movements) as the program doesn’t include targeted ab exercises.
You can either download the Transformed app on its own or the Bodyspace app (owned by bodybuilding.com) which has the Transformed program and a host of many other quality free workout programs designed by renowned trainers.
HONOURABLE MENTIONS OF SOME OF THE BEST WORKOUT ROUTINES FOR BEGINNERS
- Lee Labrada’s 12-Week Lean Body Trainer( available for free on Bodyspace).
- Fitness Blender’s Beginner Workouts
You have to remember that at the end of the day, it matters less which of these workout routines for beginners you end up choosing because the BEST WORKOUT ROUTINE is the one that you will commit to long enough to see results.
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