Strength Workout for Beginners

We talked this week about High Intensity Strength Training.  Which we love!  It pushes you and your muscles hard to get results.  It's great to bust through plateaus or for those of you who have been strength training for a while.

Strong is the new sexy.

What about those of you who might be new to strength training?  Or those who *gasp* have never done strength training before?  Today we have a blog for you!


Why is strength training so important?  Cardio torches calories.  We got that one down.  


BUT, weight training can torch calories too.  How?  By replacing fat tissue with muscle.  Huh?  Muscle tissue consumes more energy (burns more calories) at rest than fat tissue.  Meaning that if you burn fat and build lean muscle through strength training that your body will actually burn more calories in a typical day than it did before.  Can you do that elliptical? Didn't think so!

Lat Pulldown Machine

Also if you move through your strength exercises quickly and with limited rest you will keep your heart-rate elevated.  This give you the cardiovascular benefits of an aerobic workout.


This workout is a full body workout based around machines.  Machines are good for beginners.  They will help teach you proper form and there is less risk of injury.  As you feel more comfortable with machines then you can progress to dumbbell lifts and more explosive free-standing exercises.


Beginner Strength Circuit Workout

Ready to leg press

Goal: Move through each exercise with minimal rest between machines. Use a weight that is difficult for the last few repetitions.  

• Leg Extension 1x15
• Leg Curl 1x15
• Leg Press 1x20
• Shoulder press machine 1x12
• Lat pulldown machine 1x12
• Leg Press 1x15
• Lateral Dumbbell raise 1x12 (this is the only free weight exercise. Hold dumbbells by your side and raise laterally to shoulder height keeping your palms down)
• Row Machine 1x20

Leg Press- don't hyperextend your knees at the top and push through your heels.

Lying leg curl - for hamstrings

Aim to perform this (or another full body workout) 3 times a week on alternating days.


Also don't be afraid to check out some classes at your gym.  Bodypump is a good way to get cardio and strength training, while learning some of the classic strength training moves.  And...you can always hire a knowledgeable, certified personal trainer to kick your butt and teach you how to dougie workout!


Are you ready?  Get out there and lift some weights!


Love and pumping iron, 
Carissa & Kyle