Beginner Tips for Strength Training!

I honestly used to be TERRIFIED at the thought of weight training. I didn't know anything about it and honestly felt really intimidated. It wasn't until I started Body Beast in the comfort of my own home with Beachbody Super Trainer Sagi Kalev, to help me realize that I am capable of lifting weights! 

After doing that program I started to do more research about women and weight training and am now pretty confident to lift! I am planning on doing another round of Body Beast in the fall! I would love if you joined me! 

Here are some tips to get you started!

1. Use your own body weight to start!

Strength training means using resistance to create work for your muscles. So if you get scared away (like I did) from using bars, dumbbells, those big crazy machines that seem super complex, there are lots of other ways to create resistance that use minimal equipment (chin up bar, resistance bands etc) to no equipment at all (squats, pushups etc) 





2. How many days should you weight lift to start out?

Ideally you should strength train 3-5 days per week but to start just go with 2 days so you don't shock your body. Cardio is just as important so be sure to continue on with cardio the other days as well. 

3. WARM UP

If is SO important to prep those muscles before you start EVERY TIME. Not only for strength training but for any type of exercise. You can utilize a foam roller to wake the muscles up and then find a 5 minute warm up routine to do. 

4. Don't focus on one muscle group.

You might see hardcore builders or trainers talk about "leg day" or "chest day" but in all honesty they work out everyday. For you just starting out with a couple days a week, you will get a better workout and maximize your caloric burn and muscles each session. This also allows the upper body to rest while the lower body works and so on during each set. 

Examples: Mountain Climbers + Bench Rows
                  Squats + Push-Ups
                  Walking Lunges + Lat Pull Downs
                  Bulgarian Split Squats + Incline Push-ups

5. How long should you work out each session?

Best would be to aim for 15 reps with 3 sets per exercise. Example. Start with 15 reps of Mountain climbers then give your body a quick 20 sec rest then 15 reps of the Bench Rows with another rest once you are completed. That counts as 1 set. Then repeat. To start your weight training session should be about 20 mins and to work up from there. 

6. What is the right amount of weight?

Each exercise will be different depending on your ability. Go for weight that feels heavy enough to challenge you but not to heavy that you will be struggling and totally effing up your form. PROPER FORM IS KEY! You should feel like your muscles were worked to the max after your 15 reps. If you are just whizzing through those reps and barely need a rest after then you should up those weights. 
*Rule of thumb- Lower body should use more weight than upper body. 

7.BE SURE TO HAVE A GOOD POST WORKOUT STRETCH.

It is just as important to stretch and cooldown after your session as it is before to really help those muscles. 

8. Be sure to drink plenty of water and refuel that bod. 

Like during and after any exercising your body needs to be replenished! Be sure to have a post workout snack. Carbs are good to replenish the glycogen stores main fuel sorce as well as the proper phytonutrients and proteins to help repair torn muscles (which will also help reduce soreness) I also go for my Pre and Post workout drinks that are derived from natural products and even safe for pregnancy! You can check what I use by clicking HERE







This should start you off! You can send me a message if you would like more info or even an accountability partner to help you on the right track! Comment below or you can send me an email at allinfitness55@gmail.com! 

Look forward to chatting with you!