How to design your beginner workout plan

This blog is dedicated to helping you design your own resistance training program. Its perfect for beginners who have never exercised before, people looking to get back in shape, or people who aren't seeing the results in their current plan.

Resistance training is the act of putting muscles, tendons, ligaments and bones under controlled tension. Its incredibly important because of the positive effects it can have on your muscles, bones and nervous system. If you're struggling to lose weight it could also be the missing link.

The body only really performs 7 major movement:

 7 Major Movements

  1. Push
  2. Pull
  3. Bend
  4. Twist
  5. Squat
  6. Lunge
  7. Gait (walking, running)

Keeping the 7 Major Movements in mind, we want to create a 30-45 minute, full body workout. We will also choose a variety of multi-joint movements all within those 7 movements. A multi-joint exercise is any that uses more than one joint angle in a given exercise. An over head press uses the shoulder joint as well as the elbow. A bicep curls is an example of a single joint movement because the elbow is the only joint in motion.

Now lets take those 7 Major Movements and break them down into 5 Major Muscle Groups:

         7 Major Movements                 

  1. Push                                         
  2. Pull                                                                                 
  3. Bend                                        
  4. Twist                                        
  5. Squat                                       
  6. Lunge                                      
  7. Gait

      5 Major Muscle Groups

  1. Legs 
  2. Shoulders
  3. Chest 
  4. Back 
  5. Core
  6. (Cardio: Can be used to give rest between sets).

Now that we have the template, we can start plugging exercises that fall into the guide above. Lets take a look at an example workout:

        Beginner Workout

           Set 1 

  1. Legs: Body Weight Squat (45 seconds)
  2. Shoulders: Dumbbell overhead press (30 seconds)
  3. Chest: Push ups (30 seconds)
  4. Back: Standing Row (45 seconds)
  5. Core: Straight Leg Sit ups (45 seconds)
  6. Cardio if needed for recovery 
  7. Repeat 2x

           Set 2

  1. Legs: Static Lunges (20 seconds each leg)
  2. Shoulders: Dumbbell Up-right Row (30 seconds)
  3. Chest: Plank Ups (30 seconds)
  4. Back: Dumbbell Bent-over Row (30-45 seconds)
  5. Core: Prone Cobras holds (30 seconds)
  6. Cardio if needed for recovery 
  7. Repeat 2x 

 For the 3rd set, lets start mashing up muscle groups for an even tougher challenge:

         Set 3

  1. Leg & Shoulders: Squat to Dumbbell Overhead Press
  2. Chest & Back: Push-up to Renegade Row
  3. Core: Flutter Kicks with a crunch hold
  4. Cardio if needed for recovery 
  5. Repeat 2x 

After you understand these concepts, you'll be able to create your own beginner plan that well take you through your first 3 week. If you find this process to be more work than you'd like to do on your own, we've got you covered!

Click the videos below and well take you though your first week of resistance! Don't forget to subscribe to our Youtube Channel as we will be releasing weeks 2 and 3 of the workout plan on the 15th and the 22nd of January.

 

Perform each exercise 30-45 seconds with 15 second rest between for a total of 3-4x through.

        

Perform each exercise 30-45 seconds with 15 second rest between for a total of 3-4x through.
Perform each exercise 30-45 seconds with 15 second rest between for a total of 3-4x through.
Brian Stutson