Beginner Strength Training
Video taken from the channel: Prisma Health-Upstate
BEGINNER GYM GUIDE | Learn how to lift + Free Program Inside!
Video taken from the channel: megsquats
How To Start Building Muscle (For Beginners)
Video taken from the channel: Fit Father Project Fitness For Busy Fathers
BEGINNER’S GYM GUIDE | How To Start Lifting Weights
Video taken from the channel: BullyJuice
How To Start Weight Training For Women (Beginner’s Gym Guide)
Video taken from the channel: Shelley Darlington
17 Min Strength Training Workout for Beginners Beginner Workout Routine at Home for Women & Men
Video taken from the channel: HASfit
BEGINNER’S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE
Video taken from the channel: Natacha Océane
If you’re a beginner, you only need to choose one or two exercises for each muscle group in the upper body and three to four moves for the lower body. Chest: bench press, chest press, push-ups. Shoulders: overhead press, lateral raise, front raise. Biceps: biceps curl.How to do this exercise: Sit or stand with a dumbbell in each hand, your palms facing forward, and your elbows out to your side at 90-degree Without leaning back or arching your back, press the dumbbells up over your head until your arms are almost straight.
Slowly return them to the starting.What You Need to Start Strength Training The best place for beginners to start is a combination of body-weight exercises and weight lifting with dumbbells. You don’t need a lot of equipment to strength train, and you don’t need a laundry list of exercises.Dumbbells are a great first step into the world of weight training and strength training: Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
There are several ways to add the muscle, size, and strength that you may crave (more on that later), but there may not be a more common way to get started doing so than weights.But for beginners, lifting weights three days a week is enough to move the hypertrophy needle, White says. “For people who have never exercised, it’s best to start going only three days a week to help develop a consistent routine without reaching burnout.”.Best Strength-Training Exercises For Beginners If You’re New to Strength Training, These Are the 7 Exercises You’ve Got to Learn. June 3.Drink a lot of water during your workout as well.
Stay hydrated! Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights.For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises. For health and muscular endurance: Use enough weight that you can only complete 12 to 16 repetitions, 1 to 3 sets, resting 20 to 30 seconds between sets and at least one day between workout sessions.
Squat down as low as you can while keeping an arch in your lower back. 1B) Pushup. Rest: 60 sec. Place your hands on the floor outside shoulder width.
If you are a beginner, it is risky to start aggressively, because you might get hurt. The first week should be a warm up week, witch means a lot of cardio workouts, light weights, high reps. Start with doing 3 or more muscle groups in one day, with 1-3 exercises. Don’t force it, because the warm up before getting started is really important.The final exercise of your strength training session will be a plank.
For this exercise, begin by lying flat on your exercise mat with your face down and your hands in front of your shoulders. For a low-plank, raise up on your forearms – arms bent at the elbows – while making a fist with each hand.The Beginner’s Powerlifting Training Plan While there are many good powerlifting resources online and in print, the classical powerlifting resource is Starting Strength.Congratulations! You’ve taken the first step on your way to a new and improved body and mind. “Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of.
If you’re new to the weight room, getting started might seem a little intimidating, but implementing strength training into your fitness routine doesn’t mean you.
List of related literature:
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| from Mother Daughter Wisdom |
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| from Glycemic Index Diet For Dummies |
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| from Complete Conditioning for Basketball |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from School Nursing: A Comprehensive Text |
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| from Quality Lesson Plans for Secondary Physical Education |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Science and Practice of Strength Training |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
139 comments
Man.. I needed to hear this. Getting myself off this laziness
Thanks Shelley! Your videos are very helpful �� I love your long sleeve workout tops, where do you get them?
This is THE most helpful training video I have found!! Thank you so much!!!
Ok doc quick? I’m a 41 yo newby lifter B/c of work I can only workout Friday, Saturday and Sunday I can’t do Monday Wednesday Friday like u advise is this ok for me
Hi Shelley! Can you talk about what and when we should eat before and after workouts?
Kudos to doing sprints on the treadmill… I didn’t think of just leaving the treadmill on the speed and jumping off on intervals. The speeding up and slowing down can be a drag on intervals!
I’ve been weight lifting last year but I’ve slacked off! Your videos have helped me get back on up!
I had never really workedout before, just work on the farm. But I started working out 2 weeks ago, I’m such a newb!
I was searching for strength workouts today and your video came up! I turned 40 today and I want to push myself more but need a starting level. I have recently lost 80 pounds and need to kick it up a notch! You are easy to follow and got right to the point. LOVE THAT!!! YOU ROCK!
God bless you! Your videos make my day: so informative and funny at the same time.
I’m most definitely try to get right this upcoming year and this year’s end. �� Gotta get a membership but I’m killing the at home ish ���� Keep it coming broski. Turning the big 40 in a month ����♂️ gotta get right…
I came across your YouTube yesterday and I love love love your channel listening to your advice and tips is really giving me more confidence in what to eat how to workout and even go to the gym thank you so much!
Her on the treadmill gave me anxiety
I guess that’s how you know it’s a good workout
Love this ❤️ thank you for sharing! Can’t wait to try this!!
V use ful…..i lose 7 kg in 2 month with simple healthy diet plan….thnkew so much…
When the “what about the booty?” Came on, I was like “yesss.. thank you” ��
I am a beginner and I agree with the comments below this is the best one I’ve seen. Thank you for great content! This video was also very entertaining ����new subscriber �� now can’t wait to watch your other videos!
Great tips! I just joined a gym but don’t know where to start. This was helpful.
Excellent,i definitely needed this because, I am going to share this tips with my friends and family thanks.
ok shelly you have me sold. im gonna follow only you to get more clear direction. As soon as your course is ready I am buying! you are awesome
Forgot how do you deadlift properly? The straight leg deadlift preferrably.
0:27 Are you lil Wayne’s cousin? �� voice sounds nearly identical!
I used to work out big time. As in like being at the gym at least 6 days a week. However, I developed early arthritis and degenerative disc disease and had spinal fusion. I pretty much have done nothing in 2 years. Should I treat myself as a beginner like I’ve never done anything?
This video was awesome! Thank you. I’ve been working out consistently for about 3 months now and have been educating myself a lot. I have been incorporating weight lifting just a few weeks ago, but I wanted to make sure I was doing things right. Your video really helped! I like how you pointed out that I may not always feel the reps, but to keep going. Some times when I don’t feel the burn right away, I get slightly unmotivated. But I will be patient and consistent. Thanks again!
Hey! Been lifting as a novice for like 2 years. Please make a video on cleaning please:)
Been going to the gym for 1,5 years now, but not much results. Still a beginner I guess. Gonna follow this workout plan.
Thank you for this post:) I’m still lost though LOL! This will be my first time back in a gym in about 10 years! I’m ready to take my life back. I’ve been doing home workouts for half of a year now and I’m no longer seeing results that I want with the very limited equipment I have and I’m seeing myself falling off lately. Love your videos and hoping yo stay successful! Xx
I love this. I told myself i was going to get into a routine of working out mostly aerobics/cardio just to stay committed so far ive been doing well with some on and off intermittent fasting. 2021 im going to hit the weights. Im excited now. Ty for thisssss
Your videos are amazing! Thank you so much! I was so lost with my workouts until I found your channel, and cardio had me bored as hell. I would LOVE to see videos on proper form and how to use workout equipment well. I formed my new workout based on your advice and just started last Friday. I find myself at the gym constantly rewinding the short clips of each exercise to see your form right before I do them, because I am finding that I really don’t trust anyone else to teach it properly. Thank you again!
Ha. At first glance I thought you were recommending Meth as a supplement.
Great video this information is exactly what I was looking for!!!
i’m not sure it u mentioned somewhere, but may i ask what is the weight of the dumbbells u guys are carrying? rly love the workout btw
I’m a beginner. I saw a friend follow your program and looks FAB. I am literally in my first week at the gym. totally don’t know what I’m doing, but I’m working on it.
Thank you guys for having uploaded this workout video. Loved it!; thank you
just tried some barbell squats and deadlifts today…I was so nervous lmao. and it was harder than it looks! i’m glad i did it
Women always only work out their legs, theres so much more to the human body to workout.
This video is incredible, you are so well at explaining everything!
Im a beginner! Signed up to your program! My biggest struggle is knowing which workouts to do and also consistency
Your truly amazing and have inspired me to start my own youtube channel please go check it out https://www.youtube.com/channel/UC3Qm72XSb9a0L4y3_T7atmA/
Umm I click this for beginners and the first seconds consist of straight beasting���� I see how it could be motivating but it just made me feel like a piece of shit
I honestly hate exercising but I’ve gain 15 pounds in the last year and with quarantine I realized that I really need to get healthier and your workouts have really helped me feel like its possible so far
I am too thin and I do not want to lose any weight. Is It ok to do these exercises? Thank you
Beginner here✋��…. is there a warm up and cool down… is this needed?
Just subscribed. Great video, a lot of content in a no bs manner. I’m recovering from a ruptured Achilles tendon and I’m researching all I can once I get back in the gym. Your video came up. Will definitely follow your journey ��
Do I increase the weight when I hit the first set of say 12-15 reps?
Guuuurl, your body �� you look so good! The way you pushed through your workouts was so motivating ��
Is hypertrophy training a kind of weight lifting or a kind of functional training?
Let’s get it homie I’m going to take this ride with you I just started in the gym Monday #getswoll
hey Dr, is HIIT training good for building Lean Muscle as well, I’ve been doing a lot of that lately
I’ve been doing this video in my little apartment during covid lockdown and it’s one of my favorites I’ve come across so far. I’m at the tail end of chemotherapy and trying to build my muscle back up. It’s challenging but not to the points of being unable to complete it. Thank you for making this!
Coming back here week after week! Thanks for uploading these! The exercises are doable and easy on my back! (Had two herniated disc surgery 9 years ago!)
I need a little note book like that I need to get serious again.
I have lifted weights over the years and love the empowerment and grounding it gives me. I was abused as a young girl so I felt I needed to find a way back to owning my body again. I am almost 60 now and looking at some serious lifting…however, I cannot do the gym bc of the clanking of the weights….you see my sperm donor asshole father slapped me in the face so much that I began to go deaf in that ear…..so I wear a hearing aid now….and any sound will magnify and be a problem. I love working with my bells and wonder can I get ripped and sleek from doing my workouts at home?? Please no pity I am good just advice…..ty..:)
You are my favorite fitness YouTuber �� You work hard for your body and it shows!!
Is there a video to show proper form for the exercises mentioned?
This is great! Glad I found this channel. How many times a week should I do this? I am a beginner. Thank you
Fantastic information, so helpful and in depth. I enjoyed that it wasn’t full of fluff like some other videos. So excited to get started. Thank you:)
Great beginner advice. So hard to get started sometimes without a clear path.
Im a beginner!
Thank you so much for your technique and workout videos they help me sooooooooo much.
I saw your video on Keto. I would like to know your opinion with regards to the whole30 program. Thank you so much again for your work.
If I saw someone like you in the gym in my beginner days, i would be fully distracted by your beauty.
Dr A is my fitness guru.
Joined the FFP for life and couldn’t be more pleased.
This was exactly what I needed to hear. Thank you so much!!!!!!!!!! Love your channel
Are these the same clips? Also please tell me how to get abs in a short amount of time and what training is best for abs like weight lifting or floor exercises? what do you think is better for faster results
Has anyone used the Custokebon Secrets to lost lots of weight? Just do a google search. On there you will discover that a great suggestions about how you can lost a ton of fat. Why don’t you give it a chance? perhaps it’s going to work for you too.
I found this in lockdown and love this workout. You both are really encouraging in the workout and keep me focused. Thank you xxxxx
I’m so happy I found this video… you have given me confidence… I want to start lifting weight a but at home because of the virus… will be going to the store tomorrow to buy weights
great beginner level foundational muscle building training, mixing the training and workout routine creates optimum results, ton of learning and sharing material in this video.
She made me so nervous during the intro doing the squats shaking��
This was an excellent video. It wasn’t overwhelming and it had my legs burning and super shaky!!!
If I want to do cardio,should I do it before or after lifting?
Has Dr. A loss weight? Your face looks leaner than it did back in videos from 2017 and in your profile picture. Have you changed any approaches in the last two years?
My sister is starting her journey with you guys today. She has type 2 and needs to get the weight off. I’ve been using your videos for over 2 months…I’ve lost 20lbs and 4 inches! Just wait til she does those bear planks with a 5lb weight ��
This video really helpful thank you very much very nicely done keep it up
I just had to subscribe this has been very imformative for me. Thank you so much
Hi Guys, just starting traning, on 3rd day, Left arm shakes for about half hour after, Is that natural?
You are the best, very detailed and informative, love you ��
Are you able to do this workout everyday (with 1 day of rest) along with about 30 mins of cardio? Thanks for sharing!:)
Came across this workout and it’s great and just what I need to start out!!!
Thanks! This was easy yet challenging and it was a fun workout =)
There is no weightlifting in this video. Weightlifting is a distinct sport that involves the snatch and clean and jerk, and you do neither of those movements in your video. Videos like this are why I’m having a hard time finding actual weightlifting videos.
Ok gents, I’m going all in. I’m 45, a recovering clean and sober addict, a proud father and in need of a total body and mind transformation. Well I have the mind part down for now, what I need is the body. Figure they both come hand in hand anyways. Any good motivational tips from someone who has done this program? Your input is welcome..
We do this as a buffer to another shorter (20 min) warmup and it fits well. This works fine fo a couple of seniors in good shape. The movement between standing and floor work helps us with flexibility. Another extra!!
I needed to see this today. I’ve made notes and now onto the rest of your channel ��
Hi Shelley! I’ve been watching/ applying your channel for the past month and WOW. Every day I wake up and obsess over the tiny positive changes in my body instead of wishing my body would be different. From the bottom of my heart THANK YOU! I watched this video earlier and didn’t comment. Just now put on a pair of jeans I’ve been avoiding and felt compelled to say thank you because they FIT and I have a tiny bump in the rear that I love! And I ate ice cream last night and didn’t feel guilty! Such tiny changes but really it’s made such an impact on my happiness that I didn’t realize was possible. No restricting diets or manic gym days, just consistency and listening to my body. I’m legit about to cry right now I’m so grateful. ❤️
Why do I always think of Tele Savalas when I watch coach Kozak?:)
Great vid, made alot of mistakes in my first year. My issue is I work a 12 hour night shift so I cant do a normal workout routine. But if anyones is struggling with the same I’ve been experimenting with an upper-lower split… upper on my first day off, lower the next. Rest the 2 days I work but do some core stuff before work, then a push-pull-legs on my 3 day weekend off. While still applying the info in these videos I’ve come way farther my second year in the gym!
Your 5 points are superb. Thanks for sharing. I was looking for proper guide and your video has encouraged me to start building muscles.
Every time I do HIT on a treadmill I sound like a fucking rhinoceros
Hi, I just started my weight loss journey and I’m currently 168 pounds. Can someone please please help me with how many lbs dumbbells should I get?? Please!!
Imma try this but being an 100 lb girl is gonna make this challenging
I am a mom of two teen young men I have gained a lot of weight by sitting on my couch trying to lose at least 73 pounds I know this is old but I did this video
Hi Friends! Hope you all enjoyed this one. We incorporated both the new professional set and a bit of grunge with the home gym, and I know a few of you wanted to see that again:-) WE GOT YOU!
Here are timestamps for the video so you can skip straight to the workouts!
3:24 DAY 1
5:05 DAY 2
8:19 DAY 3
10:21 DAY 4
I’m gonna start going to the gym again after a year of not doing so. This has motivated me and I can’t wait to wake up in the morning and feel my heart racing again. Thank you!:)
Nice work!! I’ve been trying to get my wife to lift more, not just cardio. She’s going through menopause and it hasn’t been kind to her weight over the last few years and she’s freaking out. I think a good weight lifting program would help her and many women dealing with their mid life changes.
Meg, I’ve been binging your channel for over a week and you have me inspired and excited to train and embrace being an athlete. This is huge for me. I am overcoming years of struggling with my body image, several years of exercise bulimia (I haven’t relapsed (binge-eating or over-exercise)in over 5 years but am still cautious.)
While I still feel nervous about the gym triggering many old negative patterns, I am feeling more encouraged than ever to be a strong strong woman. Thank you so much, seriously!
Hi Meg! Im a begginer, I wanna get stronger and see what my body can do ��
What kind of exercises are for strength training and core training that I can do at home without weights?? I’m doing cardio, hiit workouts and ab workouts at home..I want to flatten my belly and see a little bit of definition but I dont know the best strength and core exercises for that…
It’s oddly nice to see a beefed up person making faces like they’re in pain bc i know my behind is
My “Stay At Home” workout to get back into the habit of working out. Thanks!!!
I’m a beginner! I have been running and doing HIIT for a few years, but I’m new to lifting.
This channel got me into weights at home. Now during the Covid-19 pandemic I am once again back to these awesome videos after being closed out of the gym. THANK YOU!
I’m still a teenager and don’t really have time to go to the gym (besides going to school, studying, I’m also a competetive horserider), I’m also very insecure and anxious around people. To get leaner (especially my thighs, ugh I want them to get slimmer�� ) I did high amounts of cardio (I walked 20.000 steps a day, studied while walking) and it did nothing. Walking hours in the woods alone, just with the dogs was totally fine and also relaxing for me. I just can’t with that many people around��
I’m new and my goal is to do a full les mill cross fit workout
Hi Shelly. I am currently new to training and would truly appreciate it if you could help me with a few things. First, is it better to lose belly fat but going on a safe calorie deficit and then build a butt? Or it is better to be in a surplus and work on my stomach while working on my butt? I’m confused as to which would be a better thing to do. Also, do you believe it’s possible to still gain a butt if i don’t want to life, but still do all the other exercises at the gym?
ANDREW YANG ANDREW YANG ANDREW YANG that’s all I hear is ANDREW YANG who is ANDREW YANG
Damn he looks like he’s been chiseled out of marble. I’m glad I came across your channel. I subscribed.
Today was day one of me getting stronger and healthier! Great beginner class. Thank you for the reminders throughout the workout to ask myself what brought me here. I’ve been eating desserts during quarantine as if I were on vacation! I got a little chub going on and I’ve never been very strong so it’s time for a change!
Great video for being home sheltered in during COVID 19! Thanks!!!
This was actually really helpful thank you so much I have been looking for ways to build muscle and now I have the building blocks to do so.
My arms look like strings…thats what my friends prison dad told me..
Great vid. I downloaded the vid so i can look back to it anytime. A lot of information to take in, at least for me, but i know by watching it every now and then will help me address the stuff that ill miss. Thank you for this amazing video.
Yes! You are always so great with describing how to do the exercises properly. I would love to see a video of proper form with basic exercises. I am trying to get the proper form down, to perfect an exercise, so I can get all I can out it. As you have said before, it will waste your time if you don’t do it correctly.
Thank you Shelley, you are a major impact on my journey! Thank you!!!!
The moment I saw her bare feet on the gym floor I knew this video was NOT for me
How often would you recommend doing strength training per week. I am 49 and trying to build muscle and strength. I have absolutely no idea regarding how much cardio / strength? Kind regards
Y’all don’t know the pain in bulking/gaining. 6’1, 180 and hardest is eating. No lie. And respect, i support what you do. ����
This is a great workout for guarantine its fun it does not take alot of time
Just started this video, but curious if you felt this is a good starting point for someone who’s been out of weightlifting for around a year. I’ve had injury and tons of excuses keep me away, and I’m hoping to begin again. I’ve lost tons of strength and muscle mass. Just watched your “Creatine 101” video. Loving the content and knowledge. Keep up the good work. Jay
15 years ago I was not confident walking into a gym and felt very insecure. Tip:I started working out at womens gym, normally during quiet periods. Once I built my confidence, I was off to Les Mills. ����Thankyou Shelly for your honest and great videos ��
I just did this exercise yesterday, the next day my legs are more sore than my arms lol
Does anyone else feel exhausted from just watching her exercise? No? Just me? Okay…
Thanks for this! Husband and I just inherited a weight bench and dumb bells from my FIL. I’ve had one personal training session before so I understand eventually something should be personalized, I’m also aware of appropriate form because injuries are real! I already feel like I”ve done something wrong in the first 3 days of doing anything because my hand and elbow are in pain! lol =/
I completely disagree with how many reps you recommended as a beginner. I feel like you have no idea what you’re talking about, 3 reps of 15? That sounds like a lot. Obviously you’ll be really sore after that, when you’re starting out you should go slow & work at your own pace. It’s also good not to put any pressure on yourself cause that’s how you fall off & lose your motivation. It’s important to do what feels comfortable for you.
Love this! The little videos you add, crack me up.�� you’re hilarious. Thank you.
Thanks for your video about how to build the muscle very strong.This video is very helpful for my son to get fit as per your instructions.
I am a beginner and I feel like I am too old to start but i am going to try �� I would like to know what kind of barbell would be best I didn’t realized they have so many different ones?
The videos in between had me dying������ love it, thank youu!!!!
This was an awesome beginner workout. I’ve been slacking with covid so this was much needed. Even with my Multiple Sclerosis these movements were very adaptable. Thank you!
Hi Shelley. I love your channel and having medical background and by that better understanding of what is working for the body I realize you know your s… but I think you should make videos with full workout for beginners in real time according to what you are explaining in this video. I am doing it by your instructions but as the gym here in NY is abominably expensive i would need some more guidance to do it at home. Would help greatly. Cheers and Namaskar
I’m a beginner to the gym! I am not a stranger to working out though, I’ve done body weight exercises (squats and pushups and things like that) and running for years.
Thank you guys…I was semi lost and you helped me today..I feel the burn already..thank you Claudia for showing me a woman’s pace..I can’t wait to look for more videos..
Love it, informative, supportive and gets results. Well done guys, much appreciated.
I’m a beginner, I went to the g with my mom. I just kinda branched around. But sorta didnt know what I was doing
Thank you for outlining the body area. It is nice to have a clear visual of where the exercise is working on your body. Please, keep doing informative videos like this:)
I’m excited about starting the gym with my brother. How long generally would you say to realistically see decent results?
My thing is the my first day working out or going to the gym and I don’t know to use none of the equipment lol
What kind of knee brace do you have on? Beginner Here! My knees tend to hurt when I’m doing squats or anything that requires me to put pressure on them. Apparently I may have arthritis in my left one. Any advice is welcomed!
Sounds like some good advice for all levels. I need to start trying some of this to help with my own workouts. Thanks for the information!
As someone who has never been able to do cardio without feeling miserable, I’ve never felt more motivated than watching your videos. I’m still terrified of the gym but the gyms are closed anyway, so I’m hoping to start with some at-home workouts. I’m out of shape but feeling optimistic that there might be a way for me to improve without doing cardio.