Introduction To Strength: A Beginners Workout Program

If you are wondering how you can start adding strength training  to your routine this is a simple six week program to follow that you can start right away. This is a good cycle to start if you have been away from or have never done any committed strength training. 

You can supplement this cycle with some conditioning work and ab/core work should be done on a daily basis.

Warm Up: You can perform 3-5 minutes of light calisthenics, such as jumping jacks, power skipping or jump rope. Before working up to your working load of the day take 2-3 light sets to work up to it, after the first exercise you will not need to do this type of work for the other movements.

Objective: To introduce and utilize the major strength building lifts. Increase overall strength, stability and mobility. Use as a prelude to more advanced complexes, power movements and Olympic lifts.

How to Progress: Start with a light load. If you have done these movements think about 50% of what you would consider heavy for a set of 3. You do not want to struggle with form to begin with. Add 5 lbs to each lift as you perform each workout. Give your body time to figure out what is the most efficient way to move the load and progress from there. Sets of five will allow you to keep perfect form without fatigue.

Week 1

Monday

3x5 Back Squat

3x5 Overhead Press

3x5 Deadlift

Wednesday

3x5 Back Squat

3x5 Overhead Press

3x5 Deadlift

Friday

3x5 Back Squat

3x5 Deadlift

3x5 Bent Over Row

3x5 Overhead Press

Week 2

Monday

5x5 Back Squat

5x5 Overhead Press

5x5 Deadlift

Wednesday

3x5 Front Squat

3x5 Overhead Press

3x5 Bent Over Row

Friday

5x5 Back Squat

5x5 Push Press

5x5 Deadlift

Week 3

Monday

5x5 Back Squat

5x5 Bent Over Row

5x5 Deadlift

Wednesday

5x5 Back Squat

5x5 Front Squat

5x5 Push Press

Friday

5x5 Back Squat

5x5 Bent Over Row

5x5 Deadlift

Week 4

Monday

3X3 Overhead Squat

5x5 Front Squat

5x5 Deadlift

Wednesday

5x5 Back Squat

5x5 Push Press

5x5 Deadlift

Friday

5x5 Back Squat

3x5 Front Squat

5x5 Bent Over Row

Week 5

Monday

5x5 Overhead Squat

5x5 Front Squat

5x5 Push Press

Wednesday

5x5 Back Squat

5x5 Bent Over Row

5x5 Deadlift

Friday

5x5 Overhead Squat

5x5 Front Squat

5x5 Push Press

Week 6

Monday

3x3 Power Clean

3x5 Front Squat

3x5 Overhead Press

Wednesday

5x5 Back Squat

5x5 Power Clean

5x5 Push Press

Friday

5x5 Overhead Squat

5x5 Deadlift

5x3 Power Clean