The best way for a beginner to start a strength training program is to focus on the following:
- The newbie to training should practice a basics routine for approximately 12 weeks, which helps prepare the body for more intensive training.
- The goal is to exercise the majority of the muscle groups, so it is beneficial to use a circuit training model, which will consist of: 8-12 types of exercises; each exercise completed in a set amount of time; the total circuit completed two times. This model should be followed 2-3 times per week, and as you progress you can include more demanding exercises in your circuit.
- Learn the purpose of varying equipment you may use in your routine. This may include resistance bands, dumbbells, medicine balls, or barbells. When you know why and how they are used in your program, you are more likely to perform your exercises correctly and safely.
- Be sure your program exercises are set up so that muscle groups are not concentrated on in consecutive exercises, but alternated to prevent being overworked. A popular formula for safe training is to focus on total body, then upper body, followed by lower body, and completed with core exercises.