strength training for beginners

Welcome to Strength Training for Beginners

Everything you need to know about this program.

Week 1: Squats

We begin this training plan with the most functional movement we can do as athletes and as humans.

Week 2: Push Ups

Strength in the upper body is essential for total-body fitness.

Week 4: Supports

These static holds will improve core and shoulder strength as well as overall muscular endurance.

Week 5: Dips

Dips strengthens almost every upper body muscle from the triceps to the lats and even down to the core.

Week 6: Cardio

This week, with the cardio focus, we are going to bring our attention to pacing.

Week 7: Presses

As yogis, the shoulders are an important part of our practice not only in flexibility but also in strength.

Week 8: Deadlifts and Cleans

Knowing how to safely pick something up off of the ground is an essential life skill.

Week 9: Farmer's Carry

When you incorporate farmer’s carry into your training, you’ll find inversions and overall body strength increases.

Week 10: Jumping

Height jumps and broad jumps are a key factor to being a strong athlete.

This week is a testing week. The goal is to give you an idea of where you are now in your fitness so that at the end of this training plan, you can repeat the testing week and see from the numbers how you’ve improved.

Week 12: Compound Movements

Compound movements require you to perform explosive, full-body movements that increase the heart rate.

Week 13: Gymnastics

There is no secret path to conquering handstands. It takes time. It takes a lot of practice. And it takes strength.

Week 14: Core

Your core stabilizes your spine, which enables your extremities to do the heavy lifting. A strong core means we are able to move better and safer.

Week 15

By this point you have learned all of the fundamental movements. We will take this functional-fitness knowledge and try different workouts each week.

Week 16

You know the moves, and you’re going to be pretty comfortable with them. At this point you can look at a workout and jump right in.

Week 17

Varying our workouts with different movements, repetitions, and time restraints helps us to become stronger and prevent the dreaded workout plateau.

Week 18

As the volume increases, make sure that you are warming up appropriately and taking ample rest between sets.

Week 19

Focus on maintaining clarity about your personal goals for completing this program.

Week 20

You are in the home stretch! Keep the momentum going and finish this series strong!

Banded Pull Up

Bar-Facing Burpees

Box Jump

Box Squat

Broad Jump

Burpees

Burpee Pull Up

Donkey Kicks

Double Under

Dumbbell Clean

Dumbbell Strict Press

Dumbbell Thruster

Farmer's Carry

Glute Bridge

Handstand Shoulder Touches

Handstand Switch Kicks

Jumping Lunges

Jumping Pull Up

Kettlebell Clean

Kettlebell Swing

Knees to Elbows

Man Maker

Overhead Squat

Pull Up

Push Press

Push Up

Ring Dip

Romanian Deadlift

Squat

Squat Hold on Bar

Turkish Get Up

V-Ups

Wall Walks

Movement Demonstration Videos

Video demonstrations of how to perform some of the movements in this program.

Testimonials

Success stories of people who have completed the Strength Training for Beginners program.

WOD Recovery Yoga eBook

Use the information in Stephanie's WOD Recovery Yoga eBook to guide you through the physical practice of yoga.

Meet Your Coach: Stephanie Ring

An introduction to your coach.

Frequently Asked Questions

What equipment will I need? What is the best way to warm up? All your questions answered here.