The Beginners Strength Training Program

Beginner Program Weeks 1-6
Legs & Glutes Dumbbell Squat Grasp a dumbbell in each hand Stand with feet shoulder width apart Begin squatting slowly, bending at the knees and hips so the knees come forward over the toes. When the legs are parallel with the floor, slowly return to a standing position keeping the torso upright as you ascend.
Calf Raises Stand with your toes and the balls of your feet on a stable step of some kind Balance your upper body by holding onto a stable object such a chair or railing Keeping your legs straight, slowly lower your heels as far as you can to stretch the calves Then raise up on your toes as high as possible, contracting the calf muscles Make sure movement occurs only at the ankle joint As you become stronger with this movement, you can increase the resistance by doing one legged calf raises.
Chest Flat Dumbbell Press Grasp a dumbbell in each hand and sit down near the end of a flat bench, resting a dumbbell on each knee Lie back on the bench, positioning the dumbbells in the starting position Slowly but firmly, press the dumbbells up toward the ceiling to arms length Lower the weights slowly to the starting position
Back Dumbbell Rows Grasp a dumbbell in one hand and get in the starting position with the opposite knee and hand stabilizing you on the bench Slowly pull the dumbbell up to your waist and pause for one second in this position Slowly lower the weight to arms length feeling a stretch in your back
Shoulders Lateral Raise Grasp a dumbbell in each hand, stand with feet shoulder width apart and hands at your side Lift the dumbbells out from your side, keeping the elbows slightly bent and palms facing the floor Stop the lifting movement when your elbows reach shoulder height and hold for one second Slowly bring the dumbbells back to the starting position, controlling the movement.
Arms Overhead Dumbbell Extensions Grasp a dumbbell in one hand and sit sideways on the bench Stabilize yourself with the other hand by grasping the bench Lift the dumbbell overhead positioning it so your elbow is straight and your palm faces in Keeping your elbow close to your ear, lower the dumbbell slowly and smoothly behind the head as far as possible Pause and then raise the dumbbell back to the starting point
Dumbbell Curls Grasp a dumbbell in each hand and stand with your feet shoulder width apart Begin the movement with the weights by your side and your palms facing in Either together or alternating hands, slowly curl the dumbbell as far as possible As you are lifting the dumbbell rotate your hand so your palms are facing backward at the top of the movement Slowly and smoothly lower the weight to its starting position
Abdominals Crunches Lie face up on the floor with your legs up on a bench Make sure your hips and knees are bent at a 90 degree angle Support your head with your hands Lift the shoulder blades off the floor, contracting the abdominals as you lift Pause for a second and return to the starting position

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