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Strength Workout for Beginners


If you are new to working out, great! It is never too late to begin an exercise routine, and right now is your opportunity to get with a personal trainer who can teach you proper form and technique that will help you to build a strong foundation right from the get-go.

If you are new to working out, great! It is never too late to begin an exercise routine, and right now is your opportunity to get with a personal trainer who can teach you proper form and technique that will help you to build a strong foundation right from the get-go. Without proper form, you will not gain all of the benefits and you are setting yourself up for injury. You're not alone if you are unsure of where or how to begin. First, find a trainer that is right for you. Ask your trainer for assistance if you are unsure of form, proper weight, technique, reps and sets before jumping into a workout routine solo.


Benefits of Strength Training


Whether you are a beginner or you never miss a workout day, strength training is essential to your workout routine to prevent injury, enhance your quality of life and improve your ability to go about your everyday activities such as playing with your kids, going grocery shopping or going on a leisurely hike with the family. And strength training isn't all weights - you can get a good, quick workout in that is beneficial that includes body weight exercises such as pushups, triceps dips, squats, lunges and sit-ups. Be sure to do exercises at your level to avoid injury or overuse (another reason to get with a personal trainer who can analyze your form and mobility).


Here are more reasons strength training is so important:

  • Burns more fat: Muscle is more metabolically active than fat, meaning the more calories you burn daily by just sitting and watching your favorite Netflix show.

  • Avoids injury: Strong muscles equal strong, supported bones and connective tissue. This means the more muscle you have, the more your body can withstand more stress.

  • You will stay young and healthy longer: Studies show that resistance training can enhance heart health, bone health, reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep and even ease symptoms of arthritis and fibromyalgia. (Convinced?)

  • Improves mood: Strength training has been proven to improve your overall mood. Just as running and cardio, strength training releases those feel-good endorphins to reduce anxiety and help fight depression.

  • Boosts confidence: Confidence boost anyone? When you become a master at anything, your confidence grows. Give yourself a boost and show off those muscles.

Here is a weight machine beginner workout to get you going! Be sure to get with your personal trainer for guidance before you go.

Note: If you want to not only feel results, but see them, too, plus perform each exercise safely, everything matters. Use a weight you can use with proper form and a full range of motion for 10 to 12 reps, but also feels challenging toward the end of each set; complete two rounds of 10 to 12 reps. Go through these workouts 2 - 3 times:

- Leg press machine

- Chest press (dumbbells or barbell)

- Leg curls (for hamstrings)

- Lat pull-downs

- Assisted pull-ups

- Chest fly machine (or you can lay on a bench using heavy dumbbells)

- Shoulder press machine

- Leg extensions (targeting quadraceps)

- Hip extension machine (glutes!)

- Cable machine pallof press

- Resisted crunches


Trainers Spot has equipment for all of these exercises and more! Follow us on social media to keep up with the latest news; and book with a one of our certified, experience trainers to help you kick-start your routine before the holidays set in



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