Full Body Strength Workout Plan for Beginners

The plan is designed Strength exercises Full body for beginners who never did weight training before or haven’t done it in a long time. It targets main muscle groups with classic multi-joint moves.

You should take your time with the exercises and adjust them to fit your personal needs. Doing full body strength workouts is great for beginners to activate muscles all over.

It's important to work on a variety of muscle groups to avoid muscle imbalances that can cause instability, less flexibility, and injuries.

This article covers a full body strength workout plan for beginners with tips to avoid injuries.

Exercise Precautions

Before starting a new workout, it's good to talk with a healthcare pro to make sure the exercise routine suits you or if it could cause lower back pain. If it does, stop immediately.

Also, make sure to wear the right shoes forweight lifting, pick shoes with good support and firm soles, plus wear comfy workout clothes.

When working out with weights or dumbbells, choose weights that let you finish all reps properly. Lifting too heavy too fast can cause fatigue and injury.

Full-body beginner strength workout plan

• Total workout time = 45 minutes.

• Level = beginner.

• Tools used = exercise mat, weights or dumbbells, exercise ball.

• Reps = one set of 12 reps.

Before starting a full-body strength workout plan, start with exercises warmup, like cardio exercises that are light or brisk walking for 5 - 10 minutes. These raise the muscle temperature and help blood flow to them. Proper warm-up is key to injury prevention, especially for beginners.

Full-body strength training can be done with the exercises below, doing the recommended reps. For beginners, doing the routine once is a good start.

1. Assisted Lunges Exercise

• How to do the exercise

1. Start standing with your feet about 90 cm apart, using a chair or wall to keep your balance.

2. Keep your torso straight, bend your knees and lower your body toward the ground.

3. Don't let the front knee bend so far that you can't see your toes or shoe.

4. Push through your heel to come back up again.

5. Do this exercise in just one set of 12 reps.

6. Repeat the exercise with the other leg forward.

If this exercise bugs your knee, you should think about other alternatives from Lunge exercises or Lunges various ones that suit you.

2. Bird dog exercise

• How to do the exercise

1. Start on your hands and knees, keep your back straight, and pull your abs in.

2. Raise your right arm up until it is level with your body.

3. At the same time, lift your left leg up until it’s straight and parallel to the ground.

4. Make sure to keep your body still while moving your arm or leg.

5. Hold this position for a few seconds, then lower your arm and leg.

6. Repeat on the other side.

7. Do this exercise in one set of 12 reps.

This exercise is one of the safest for treating lower back pain, and if you have trouble coordinating arms and legs, try raising only the arm first, then only the leg on each side.

3. Seated triceps extension exercise

• How to do the exercise

1. Start sitting on a chair, holding a light dumbbell in each hand or holding a training ball.

2. Stretch your arm straight up while holding the dumbbell or medicine ball with both hands above your head.

3. Bend your elbows behind your ears and slowly lower the weight until your elbows reach 90 degrees.

4. Keep your arms straight and straighten your elbows again.

5. Make sure your head stays still and doesn’t move.

6. Do one set of this exercise with 12 reps.

Since the weight is over your head in this exercise, it’s important to hold the weight safely to avoid dropping it. If you feel your grip weakening during the set, switch to a lighter weight.

4. Knee push-up exercise

• How to do the exercise

1. Start by lying on the floor on your hands and knees, keeping your back straight and pulling your belly muscles in.

2. With your hands fixed under your shoulders, bend your elbows and lower your body toward the ground until your elbows are at 90 degrees or as much as you can.

3. Push back up to return to the starting position.

4. Repeat this exercise in one set of 12 reps.

There are many push-up variations to adjust the intensity to your fitness level. In every form, make sure not to put your hands too far forward, keep your hands always under your shoulders.

5. Rear lunge row exercise

• How to do the exercise

1. Start the exercise by holding a weight in each hand.

2. Start by bending with one knee bent and the other leg stretched behind you.

3. Keep your back straight and pull your abs in, letting the weights hang down toward the ground.

4. Squeeze your back muscles to pull your elbows up to your torso level, you should feel some contraction in your back muscles.

5. Then straighten your elbows lowering the weights?

6. Repeat this exercise for one set of 12 reps.

You can also do this exercise holding one weight in one hand, and putting the other hand on your thigh on the same side.

6. Lateral raise exercise

• How to do the exercise

1. Start standing with your feet hip-width apart, holding a weight or light dumbbell in each hand.

2. Begin by raising your arms straight out at shoulder level.

3. Then lower your arms back to the starting position.

4. Repeat this exercise for one set of 12 reps.

Compared to previous exercises, this one might need lighter weights since you lift them at your sides. Using heavy weights is a common mistake here. Start light and move to heavier ones as you get stronger.

7. Hammer curls exercise

• How to do the exercise

1. Start standing with your feet hip-width apart, holding a medium weight or dumbbell in each hand.

2. Squeeze your biceps to pull the weight up to your shoulders, keeping your elbows steady.

3. Make sure to engage your abs while lifting the weight to get more from the exercise.

4. Then slowly lower the weight back to the starting position.

5. Do this exercise for one set of 12 reps.

If you have carpal tunnel syndrome in your hand, lifting weights in this exercise might make your symptoms worse.

8. Seated Rotation Exercise for Abs

• How to do the exercise

1. Sit well on a chair holding a medium dumbbell or exercise ball in front of your chest.

2. Rotate your torso to the right, keeping your hips and legs facing forward.

3. Tighten your abs to bring the torso and weight back to the center.

4. Then rotate your torso to the left.

5. Repeat this exercise in one set of 12 reps.

If you feel lower back pain during this exercise, do some stretches then try using lighter weight and try again carefully.

Cool down

Adding a recovery period after exercising is a great way to let your heart rate and breathing return to normal, so you can do some stretching exercises Or walking at a moderate pace for 5 - 10 minutes.

Source of the article:- 1.