Strength Training Guide For Complete Beginners

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You are going to the gym and you probably get very tired very quickly, is that your problem? This strength training program will help you to build strength and can help you to improve your performance.

Strength training is a great way to make your bones stronger.

This program will gonna help you to improve your balance and coordination and this in turn will help you to get hurt less.

In short, there will be fewer injury chances.

What is Strength Training?

Strength training is most commonly known as Resistance training. In this, we tryna use weights and the main focus of this program is to make your bones, muscle, tendon, and ligaments strong.

Although, many people don’t prefer to do strength training because they think that this will make them bulkier.

But this is completely a myth.

If you want to tone your body and want a good shape, then strength training is a solution.

Beginner’s Strength Training Workout Plan:

1. Bicep Curls:

Bicep curls for strength training

Bicep curls are not just for making huge biceps

But as you are pulling dumbbells up, this helps in increasing your strength.

To do this:

  1.  Hold a dumbbell or a barbell in your hand of your weights
  2. Pull the right-hand dumbbell slowly up but don’t make a full-motion
  3. Do it same for the left-hand

Remember, don’t go fast.

Perform this bicep curls of 3 sets for 12 repetitions.

Recommended article:

8 Biceps exercise for a bigger size

2. Goblet Squat:

Goblet squat

This is a total fat burner exercise

This exercise will help to tone your legs and this one exercise can turn out to be a great way to increase your endurance.

To do this:

  1. Take a kettlebell and hold the bar with your both hand
  2. Make a swing with a kettlebell
  3. While the kettlebell is up, bring it closer to your chest
  4. Move your hips down to the ground with the kettlebells.

Remember, while making a swing don’t harm yourself.

Take special care of your shoulders.

Perform this Globet squat of 3 sets for 12 repetitions.

3. Lunges:

Strength training

This one is for the lower body.

Lunges help to increase your energy and make your legs stronger

With this, you can do compound exercises much easier

To do this:

  1. Be in a standing position
  2. Move your left leg forward and bend your knee
  3. Do the same for the right leg

Remember, don’t take too long steps and try to focus more on your balance.

Do this lunges exercise of 3 sets for 12 repetitions.

4. Pushups:


Pushups are the ultimate solution to train your body parts.

It’s a great exercise for chest, biceps, and core.

Have you ever wondered why your trainer keep on asking you to do pushups?

The answer is simple!

Pushups add up a lot of strength.

To do this:

  1. Get down on a ground
  2. By the sides of your shoulders, make a wide grip and place your palm on the ground
  3. Bring your body down but do not touch it.

Remember while going down, bring your body slowly as possible

This will bring intense pressure and the effectiveness of the exercise will be increased.

Perform this pushup of 3 sets for 15-20 repetitions.

5. Bench Press:

Bench press

This will hit up your chest muscle.

The reason why you are doing bench press is not just because to train and build-up huge and massive chest

But, to increase your pushing power.

To do this:

  1. Get on the bench with the dumbbells
  2. Hold the dumbbells close to your side chest
  3. Now, lift the dumbbells up parallel to your chest

Remember, while bringing down the dumbbell bring it slowly.

Perform this bench press of 3 sets for 12 repetitions.

Recommended article:

5 Chest Exercise For Perfect Chest

Advanced Training:

1. Deadlift:


One of the best exercises you can ever have for fat loss is the deadlift.


When you do it, your heartbeat increases like crazy

And once your heartbeat goes up than the normal range, you tend to start losing fat from the body.

To do this:

  1. Make a wide grip hold to the bar
  2. Move your hips down
  3. Hold the bars tightly and slowly lift it up
  4. When you fully reach the top, slightly bend your back.

Remember, if you noticed that deadlift is too difficult or you are getting back pain then I recommend you to please stop doing this.

Perform this deadlift exercise of 3 sets for 12 repetitions.

Why you should start doing a deadlift?

2. Leg Press:

Leg press

Tone up your legs and get a defined cut on your quads with leg press.

Add the weights accordingly.

The idea is not to go heavy but to focus more on the form.

To do this:

  1. Add the weights to leg press machine
  2. Place your legs close to the end of the base (the place where you push the machine)
  3. Open the lock and slowly bring the base closer
  4. Now, push it up the front but not fully

Remember, focus more on your legs and do not stretch it fully.

3. Bent Rows:

Strength training

This one is also a great fat-burning exercise and this one especially targets your back and core muscles.

Do not overdo it, because the chances of injuries are more.

To do this:

  1. Take dumbbell or barbell
  2. Slightly move your hips down
  3. Now, lean a bit and move the dumbbells or barbell towards your back

Lean approximately to 45 degrees and not more than that.

Perform these Bent rows exercise of 3 sets for 12 repetitions.

Workout Plan:

Set 1:

  • Plank
  • Bicep curls
  • Kettlebell swings
  • Bench Press

Set 2:

  • Deadlift
  • Leg raises
  • Bent rows
  • Lunges
  • Hammer Curls

All the exercise in the above-mentioned sets should be performed of 3 sets for 12-15 repetitions.

Take a rest of 2 minutes after completion of each set.


So that was it from the strength training program.

I have included a very simple start to go workout program for beginners, which anybody can easily do just by following the instructions.

Remember, this strength training is not just toning up your muscle but to improve your overall performance.

Your fitness level is determined by your strength and you need to work on that.

This is my workout plan for strength training and this is a great option if you are coming back for exercise after a long time.

Anyways, if you have any questions feel free to leave it on a comment section below and reply it back.







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