Novice Strength Training (video)

Strength training should focus on form, technique, and exercise execution. Once you learn proper form, technique, and exercise execution then training variables can be manipulated to advance the training. To master form, technique, and exercise execution each rep should be controlled and take about 2-3 seconds to perform each rep. This will help develop correct motor patterns and minimize the risk of injuries when strength and weight increases.

For novice strength training, start out with 3-4 full body workouts per week. Each workout will train all the major body parts with 3-4 sets of 12-15RM (RM = rep max or the most weight you can do for about 12-15 reps where the last rep should be moderately challenging). Start on the low end and work your way up. Your first workout might be 3 sets of everything then gradually increase the volume to 4 sets of everything.

Sample Full Body Workout:

Warm up sets are not included. Make sure to choose an appropriate weight that you can control.

Body weight squats (hold dumbbells if this is easy) (3-4 sets of 12-15RM/60sec rest)

Seated dumbbell shoulder press (3-4 sets of 12-15RM/60sec rest)

Row machine (3-4 sets of 12-15RM/60sec rest)

Dumbbell chest press (3-4 sets of 12-15RM/60sec rest)

Leg press machine (3-4 sets of 12-15RM/60sec rest)

Neutral grip pulldown (3-4 sets of 12-15RM/60sec rest)

Seated leg curl machine (3-4 sets of 12-15RM/60sec rest