Strength Exercises For Beginners



Strength Exercises For Beginners



Hi, guys today I have for you a very basic but effective strength routine for beginners, this particular routine will help you gain strength in your arms, legs, and abdomen.


This routine is very easy to do, perfect for beginners and you can do it at home, no equipment required!

It consists of 6 weeks of 3 very easy exercises that we are all familiar with: squats, push-ups, and sit-ups. BUT with a little twist!

Week 1 & 2

5 sets of 15 squats: For the squats, you have to bend the legs down in 3 steps and will come back up in just 1 step.
Make sure you go down until it seems that you are sitting in a chair or forming a 90º angle with your legs.



5 sets of 15 push-ups: For the push-ups ( you can put your knees on the floor to make it more comfortable) keep your elbows back, flex your arms in 3 steps until your chest almost reaches the floor, and come back up in 1 step.
Make sure your hips are aligned with your back and keep it straight.



5 sets of 15 sit-ups: For the sit-ups keep your legs bend and your arms crossed in the chest. lay down your back on the floor and go up in 3 steps until your elbows touch your knees. An go back down in 1 step until your back touches the floor.


Week 3 & 4 


5 sets of 20 squats: For the squats, you have to bend the legs down in 2 steps and will come back up in just 2 steps.
Make sure you go down until it seems that you are sitting in a chair or forming a 90º angle with your legs.



5 sets of 20 push-ups: For the push-ups ( you can put your knees on the floor to make it more comfortable) keep your elbows back, flex your arms in 2 steps until your chest almost reaches the floor, and come back up in 2 steps.
Make sure your hips are aligned with your back and keep it straight.




5 sets of 20 sit-ups: For the sit-ups keep your legs bend and your arms crossed in the chest. lay down your back on the floor and go up in 2 steps until your elbows touch your knees. An go back down in 2 steps until your back touches the floor.


Week 5 & 6


5 sets of 30 squats: For the squats, you have to bend the legs down in 1 step and will come back up in just 1 step. As you normally would do it
Make sure you go down until it seems that you are sitting in a chair or forming a 90º angle with your legs.



5 sets of 30 push-ups: For the push-ups ( you can put your knees on the floor to make it more comfortable) keep your elbows back, flex your arms in 1 step until your chest almost reaches the floor, and come back up in 1 step.  Just like a regular push-up
Make sure your hips are aligned with your back and keep it straight.



5 sets of 30 sit-ups: For the sit-ups keep your legs bend and your arms crossed in the chest, lay down your back on the floor and go up in 1 step until your elbows touch your knees. An go back down in 1 step until your back touches the floor but this time make sure your shoulders do not touch the floor.



The routine is very simple but effective: if you start your push-ups with your knees on the floor by week 6 you will be able to do a regular push-up, you will have strength in your legs and abdomen and your body will be ready to do more complex exercises.

This routine will NOT give you flat abs or a six-pack, this routine is meant for gaining strength only.

I hope you guys try these exercises and share with me your results! 




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