Beginner Strength Training Workout Routine
Build muscle, increase strength, and boost confidence with this scientifically-designed beginner routine. No gym membership required—start at home today.
What's Included in This Workout
✅ You Get:
- • Complete 15-exercise routine
- • Step-by-step form instructions
- • Beginner to advanced progressions
- • 4-week progression schedule
- • Printable workout tracker
- • Video demonstrations (premium)
- • Nutrition timing guide
- • Recovery and rest day plans
🎯 Perfect If You:
- • Are new to strength training
- • Want to build lean muscle
- • Prefer home workouts
- • Have 20-30 minutes to spare
- • Want to increase bone density
- • Need structured guidance
- • Want to boost metabolism
- • Desire functional strength
Free Preview: First 3 Exercises
See exactly what you're getting. These are the foundation exercises that start every session:
1. Warm-Up: Torso Twists
1 sets × 20 each side repsForm Notes:
Standing position
Muscles Worked:
Progression Tips:
Week 1-2: Focus on form | Week 3-4: Increase reps | Week 5+: Add resistance
2. Plank
3 sets × 30-45 seconds repsForm Notes:
Perfect form
Muscles Worked:
Progression Tips:
Week 1-2: Focus on form | Week 3-4: Increase reps | Week 5+: Add resistance
3. Dead Bug
3 sets × 10 each side repsForm Notes:
Opposite arm and leg
Muscles Worked:
Progression Tips:
Week 1-2: Focus on form | Week 3-4: Increase reps | Week 5+: Add resistance
🔒 Unlock All 15 Exercises
Get the complete workout with form videos, progression schedules, and nutrition timing
Includes:
- ✓ 12 additional exercises with form guides
- ✓ 4-week progression schedule
- ✓ Printable workout tracker
- ✓ Bonus: 15-minute HIIT add-on
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Why Strength Training Transforms Your Life
Build Lean Muscle
Increase muscle mass, boost metabolism, and create a toned physique without bulk
Stronger Bones
Weight-bearing exercises increase bone density and reduce fracture risk as you age
Mental Clarity
Strength training improves cognitive function and reduces anxiety and depression
What Our Members Say
"I was intimidated by strength training, but this routine made it so approachable. I've been doing it for 8 weeks and already feel stronger carrying groceries and playing with my kids!"
— Sarah M., Age 34★★★★★ Lost 12 lbs, gained confidence
"Perfect for beginners! The progression from bodyweight to resistance was so gradual I didn't even notice getting stronger until I realized I was doing exercises that seemed impossible 2 months ago."
— Mike T., Age 28★★★★★ Built muscle, better sleep
Frequently Asked Questions
Do I need any equipment?
No! This routine uses only bodyweight exercises. As you progress, you can add resistance bands or dumbbells, but they're not required to start.
How often should I do this workout?
3 times per week with at least one rest day between sessions. This allows your muscles to recover and grow stronger.
When will I see results?
You'll feel stronger within 2 weeks and see visible changes in 4-6 weeks with consistent effort and proper nutrition.
Is this suitable for women?
Absolutely! Strength training is beneficial for everyone. Women won't "bulk up" from this routine—it builds lean, toned muscle.
Ready to Build Your Strongest Body Yet?
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