Strength Training
Welcome to My 4-Day Strength Training Routine for Beginners!
As a 35-year-old stay-at-home mom, I know how hard it can be to find time to exercise, especially when you’re just starting out. But trust me, once you get into the rhythm, you’ll be hooked! I have put together a 4-day strength training routine that you can do from the comfort of your home, using products that you can find at very reasonable prices.
Before We Begin:
Please consult with your doctor before starting any new exercise routine, especially if you have any health concerns or physical limitations. It’s always better to be safe than sorry!
Day 1: Chest and Triceps
Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Push-ups: 3 sets of 12 reps (use a push-up bar or resistance bands if you’re new to push-ups)
Tricep dips (using a chair or bench): 3 sets of 12 reps
Chest flys (using dumbbells): 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 2: Back and Biceps
Warm-up: 5-10 minutes of light cardio
Bent-over rows (using dumbbells): 3 sets of 12 reps
Bicep curls (using dumbbells): 3 sets of 12 reps
Lat pulldowns (using a resistance band): 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 3: Legs and Shoulders
Warm-up: 5-10 minutes of light cardio
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (per leg)
Shoulder press (using dumbbells): 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 4: Core and Abs
Warm-up: 5-10 minutes of light cardio
Plank: 3 sets of 30-second hold
Russian twists (using a medicine ball): 3 sets of 12 reps
Leg raises (using a resistance band): 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Tips and Reminders:
Start with lighter weights and gradually increase as you get stronger.
Rest for 60-90 seconds between sets.
Focus on proper form and technique over the number of reps.
Stay hydrated and fuel your body with a balanced diet.
Listen to your body and take rest days as needed.
Get Ready to Crush Your Goals!
Remember, consistency is key, and it’s okay to start slow. As you get more comfortable with the exercises, you can increase the intensity and challenge yourself further. Don’t forget to stretch and cool down after each workout to prevent injury and reduce soreness.
Recommended Amazon Products: Each Link Will Send You Directly to Amazon
Basics Adjustable Resistance Band