This program is to complement the Beginners Running Program, by following both programs each week for the allotted amount of weeks you will be able to increase your fitness level and will see changes to your body from weight loss to toning of muscles. The length of the program is also long enough that if you keep to it you will be forming a new habit. Once habits are formed it is easier to keep to them and you will find it easier to continue to work out and take your program to the next level and further your level of fitness.
The Strength Training Program covers approx 3 months.
Before every workout you need to complete a 8 minute warm up either, walking, light jog, cycling, rowing or using the cross trainer. Then complete dynamic stretches of the body parts that you will be using in your workouts.
For this program you will need access to at least a pair of dumbbells. A barbell is great for some exercises, although not absolutely necessary, and some exercises require equipment: leg extensions, leg curls, lat pulldowns.
You should aim to use a weight which is challenging for you for each exercise and progressively increase the weight as you get stronger. With some exercises, like squats, you will probably find you’re able to lift a heavier weight than with others, so it’s important to make the weight challenging for each exercise.
Stage 1 – First 3 Weeks Building Your Base Level of Fitness
2 Times per week complete the following exercises for 2 sets of 15 Reps, rest for 30-60 seconds between each set:
Squats
Lunges
Leg Extensions
Leg Curls
Pull ups
Lat pull downs
Push ups
Bicep curls
Overhead tricep extension
Chest Press
One arm row
Flyes
Stage 2 – For 3 Weeks
2 times per week – 3 circuits – 30 seconds each exercise, rest for 2 minutes between each circuit.
Squats
Push ups
Weighted lunges
Lateral raises
Bicep curls
Step ups
Leg curls
Chest press
Crunches
Stage 3 – For 2 Weeks
2 Times per week – Circuits Cross Fit Style
Upper Body Circuit – 5 circuits, 30 seconds for each exercise 60 second rest between each circuit
Push ups
Crunches
Shoulder press
Bicep curls
Lateral raise
Overhead tricep extension
One arm row
Lower Body Circuit – 4 circuits, 45 seconds each exercise 90 seconds rest between each circuit
Squats
Shuttle runs
Step ups
Mountain climbers
High knees
Stage 4 – For 3 Weeks
2 times per week 3 Sets of 12 reps with 30-60 seconds rest between each set
Chest press
Flyes
Overhead tricep extension
Push ups
Lat pull down
Bicep curls
Upright row
One arm row
Squats
Leg Press
Leg extension
Leg curl
Lateral raise
Shoulder press
That’s it the end of the program, if you combine this program with the beginners running program and change your diet so you are eating a healthy balanced diet you will see the results of your hard work, your body will change shape, you will lose weight and gain muscle, so you will be looking more toned.
You can now either keep going at the same intensity to maintain your levels of fitness or you can look at furthering your level of fitness and working towards an intermediate or advanced program.
Remember that nutrition/diet plays a big part in your fitness program, if you just follow the running and strength programs but don’t look at your diet and make changes then you wont get the best results.
Jen
Hello…thanks for the routine but it says nothing about weights?
FitBodyHQ
Hi Jen! Thanks for pointing that out (we’ve updated the article – in green) but to answer you: most exercises can be done with just a pair of dumbbells, and the weight should be challenging for each exercise.
As you get stronger with an exercise, aim to increase the weight so it becomes challenging again (this is known as progressive overload and is a key to sculpting an incredible physique).
Grace
Hi, at stage 2 how long do you do each exercise for?
FitBodyHQ
Hi Grace! Oops! 30 seconds each exercise.