Ready to get started with strength training? Stay at home mom? No time for the local gym? If you answered yes to all, or any one of these questions, this article may be for you. Here, you will get a better understanding of the benefits associated with strength training as well as a number of training exercises designed specifically for beginners. Beginner strength training for women starts here. .
Resist the temptation of just jumping in full throttle when beginning your strength training. Decide what you wish to accomplish and set your goals with this in mind. It’s a good idea to write your goals down, and revisit them from time to time. Don’t expect to see immediate results, it will take some time, but stick with it. Always keep a positive mindset.
“This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. If you click and make a purchase, I may earn a small commission at no extra cost to you”.
Getting Started: Tailoring Your First Strength Training Routine
When starting your strength training exercises, it’s important to keep a few things in mind. First of all, you won’t need a complete set of weights or other machines you would find at a gym. I would suggest you consider just a few dumbbells or resistance bands, which are plenty for beginners. Your now ready to move on, right from the luxury of your own home!
Keep it simple at this point. Think about setting up a schedule (3 days a week) at a time of the day when you are free to train. If you are a work from home mom, you may have to adjust your workout routine depending on work related tasks. Just be sure to stay committed to the the time you have scheduled to workout, not allowing distractions to get in the way.
Consider the 3 3 3 rule when first starting out. This consists of selecting three exercises, doing three sets of each, and aiming for three different workout sessions a week. It’s a manageable structure, helping you evenly work out different parts of your body without overwhelming your system. Engaging in strength training doesn’t require heavy lifting from the start.
Building Strength Gradually: Progress and Adaptation Strategies
As we touched on above, make sure to keep track of your progress. Doing so will keep you highly motivated, as you will be able to realize the gains you are making with your workouts. Get excited with your progress, and don’t get discouraged when results aren’t happening fast enough. As a beginner, you are going to experience some muscle soreness. Consider this to be a good thing, as this is all a part of a successful strength training regiment. Stay the course!
Eventually, your body will start finding the initial workouts easier, and that’s your cue to level up. Consider increasing the weights or adding a few more reps to your routine. Listening to your body is crucial—going too hard too soon can backfire.
With all of this mind, don’t ignore the role of rest and recovery. As mentioned above, your muscles will be sore and will need some time to repair, especially when first starting out. Make sure you’re giving yourself at least one rest day between major workout sessions to prevent burnout and reduce the chance of injuries.
Beginner Strength Training for Women: Dumbbell and Resistance Band Workout Plan
Below you will find a workout plan that can help you to get started. It is simply a guide that can be modified to meet your own specific needs. Incorporating dumbbells and resistance bands are ideal for workouts from home, with both products designed to increase strength. This specific beginner program focuses on these very barbells and resistance bands to activate muscles, support proper form, and prevent injury. You will see some of these workouts taking place in a gym setting, but can easily be accomplished at home as well. Take a look:
- Warm-Up (5–7 minutes)
- Light cardio: jump rope, brisk walk, or stationary bike
- Band pull-aparts – 2 sets of 15 reps
- Bodyweight squats – 2 sets of 10 reps
- Lower Body (Barbell Focus)
- Resistance Band Glute Kickbacks – 3 sets of 12 reps per leg
- Upper Body (Barbell + Bands)
- Dumbbell Bench Press – 3 sets of 8–10 reps
- Dumbbell Bent-Over Rows – 3 sets of 8–10 reps
- Resistance Band Lateral Raises – 3 sets of 12–15 reps
- Core & Stability
- Dumbbell Overhead Press – 3 sets of 8–10 reps
- Resistance Band Pallof Press – 3 sets of 12 reps per side
- Plank Hold – 3 sets of 20–30 seconds
- Cool Down (5 minutes)
- Hamstring and quad stretch
- Shoulder and chest stretch
- Band-assisted hip opener stretch
Final Thoughts
I want to thank you for visiting my site, and hope you have received some value with this article. I truly believe you will be successful in your strength training program by following the suggestions within this article. Keep in mind that you will experience peaks and valleys throughout your training, but stay focused on the end results. I wish you the very best in your journey! You got this!