For my new clients, I recommend beginning your strength training journey with a 30-day program.
That’s why I have the best 30-day strength workout for beginners to start doing today.
Keep reading to learn all about the best 30-day strength workout for beginners.
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For the first 10 days, you won’t need any dumbbells or additional weights.
The 30-Day Standing Workout to Sculpt Ripped Abs in Record Time
1.
Bodyweight Squats
Bodyweight squats are a fundamental exercise that targets your quadriceps, hamstrings, and glutes.
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They also help improve balance and mobility.
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
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Keep your chest up and your back straight.
Lower yourself until your thighs are parallel to the ground.
Push through your heels to stand back up.
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Repeat for three sets of 12 reps.
2.
Pushups
Pushups work your chest, shoulders, and triceps.
They also engage your core for stability.
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Start in a plank position with your hands shoulder-width apart.
Lower your body by bending your elbows, keeping them close to your sides.
Lower until your chest is close to the ground.
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Push back up to the starting position.
Repeat for three sets of 10 reps.
3.
Planks
Planks are fantastic for building core strength and stability, which is crucial for overall body strength.
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Start in a pushup position with your weight on your forearms instead of your hands.
Keep your body in a straight line from head to heels.
Engage your core by squeezing your glutes and pulling your navel toward your spine.
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Hold for 20 to 30 seconds, gradually increasing the time.
you might use dumbbells, kettlebells, or even household items like bottles of water to add resistance.
The #1 Daily Walking Workout for Women to Get Fit
1.
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Goblet Squats
Goblet squats add resistance to your squats, helping you build more leg strength and muscle.
Hold a dumbbell or kettlebell close to your chest with both hands.
Perform a squat as described in the bodyweight squats.
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Repeat for three sets of 12 reps.
2.
Bend at your hips and knees, keeping your back flat and your chest up.
Lower the dumbbells toward the ground.
Pull the dumbbells to your hips by squeezing your shoulder blades together.
Repeat for three sets of 10 reps per arm.
Side Planks
Side planks strengthen your obliques and improve lateral core stability.
Lie on your side with your elbow directly beneath your shoulder and your legs stacked.
Lift your hips off the ground, creating a straight line from head to heels.
Hold for 20 to 30 seconds on each side.
The following exercises are all compound movements, which engage multiple large muscle groups.
make a run at limit your rest time between sets to add cardio to the routine.
Dumbbell Lunges
Lunges target your lower body and improve balance and coordination.
Hold a dumbbell in each hand by your sides.
Step forward with one leg, and lower your body until both knees are bent at 90 degrees.
Push through your front heel to return to the starting position.
Repeat for three sets of 12 reps per leg.
Dumbbell Bench Press
Bench presses work your chest, shoulders, and triceps, enhancing upper-body strength.
you might perform this exercise on a bench or on the floor.
Lower the dumbbells until your elbows are at a 90-degree angle.
Push the dumbbells back up to the starting position.
Bicycle Crunches
Bicycle crunches are effective for working the entire core and burning calories.
Lie on your back with your hands behind your head and your knees bent.
Lift your head and shoulders off the ground.
Bring your left elbow toward your right knee while extending your left leg.
Alternate sides in a pedaling motion.
Repeat for three sets of 20 reps (10 per side).
