Workout Routine for Strength: Beginners

When I wrote this workout routine for beginnes who want to get bigger and stronger.This isn't the type of routine that builds muscle that's all show and no go.This workout routine is for real world strength. The kind that lets you lift heavy boxes, suitcases, or small automobiles with ease. (Actually, I don't suggest trying to lift small automobiles - motorcycles, maybe)

So, a word of warning to all you 17 year old kids who want to lift weights to impress your friends, this is not for you. This strength routine is for adults who don't care if they can out bench press the guy next to them. It's for people who have to do things like lifting boxes, suitcases, or other heavy objects - real world strength.

I should also mention that this workout routine for strength will also add some muscle. If you take in enough calories. If mass gains are you goal, make sure you take in 300-500 more calories per day. This will provide your body the needed food to make you bigger.

If you want to get stronger, but have no desire to get bigger, no need to worry. Just do the routine, but keep your calories at a normal level.

How to workout to gain strength

This routine is inspired by Mark Riptoe and follows his philosophy for strength gains as  outlined in his book "Starting Strength." I have made a few changes, because many of the people who read this website are in their 30's and 40's and need to be careful about potential injuries. In fact, I would suggest that you get the book "Starting Strength" by Riptoe as it goes into great deal on how to do each exercise safely.

This workout will have you doing heavy lifts 3X per week. The exercises will be basic, compound lifts that will work your entire body.

Your goal, as you progress through this workout routine, will be to add weight to each of your lifts. Each week try to increase the weight you use, even if it's just 2-1/2 pounds.

However, in the interest of safety, your first few weeks should not involve heavy weights. Your goal in the first 2-3 weeks should be to learn the correct technique...This means that you should use a lighter weight that you can comfortably handle.

The workout routine

In this exercise plan, there are two different workouts. Each workout will be done once a week. You may choose to do your workouts on Monday, Wednesday, or Friday. Or, maybe your schedule is better suited for Tuesday, Thursday, and Saturday. It really doesn't matter as long as you have at least one day of rest between workouts.

Some people will find that even more rest is needed and will opt to have two days of rest between workouts. That's fine...Especially as you get older and need longer to recover.

Workout 1:

Weighted squats - 3 sets of 5 repititions

Bench Press - 3 sets of 5 repetitions

Deadlift - 1 set of 5 repetitions

Dips - 2 sets of 8 - If you can do 8 easily add additional weight. Most gyms have belts you can hang a dumbell off of.

Workout 2:

Deadlift - 3 sets of 5 repititions

Overhead press - 3 sets of 5 repetitions

Hyper extensions - 3 sets of 8 repetitions - If this is too easy, add additional weight by holding a weight to your chest during the movement.

Chin ups - 3 sets of 8 - Just like the dips, you can add weight using a belt and a dumbell.

I hope you enjoy this workout routine for strength...Good lifting.