Beginner Strength Training Program

Most of us know that cardio is an important component in our fitness plan.  But do you place the same value on strength training?  Well, you should!  According to a recent MSNBC.com and Forbes article, the American Heart Association is now encouraging adults to strength train at least two times each week.

But if you're a complete newbie to weight lifting, you may feel overwhelmed by all the lingo, jargon and iron.  So we've created a very simple, very basic guide that can help you get started.

Women who are fairly sedentary and have never strength trained should buy two pairs of dumbbells: 3 pounds and 8 pounds.  You should be able to do ten or so "bicep curls" with the 3 pound dumbbells with slight difficulty.  If you can't, drop down to 1 pound and 5 pound weights.  On the other hand, if the weights seem too light, try 5 pounds and 10 pounds.

Following the same guidelines, men should purchase two pairs of dumbbells, too.  Try 10 pounds and 15 pounds.  If those feel too heavy or too light, adjust accordingly.

You'll also need a bench to complete this workout.  In some cases, you may be able to use a stability ball instead of a bench.

In the following routine, "A" dumbbells refer to the lighter pair of weights and "B" dumbbells refer to the heavier pair of weights.  Click on the exercise name to go to a website that illustrates how to properly execute the move.

Here's a simple, basic routine that will target each muscle group (and should take about 30 minutes):

•    Chest:  Do 10-12 chest presses with B dumbbells. 
•    Back:  Do 10-12 (each side) back rows with B dumbbells. 
•    Biceps:  Do 10-12 (each arm) bicep curls with A dumbbells. 
•    Triceps:  Do 8-10 kickbacks with A dumbbells. 
•    Shoulders:  Do 10-12 shoulder presses with A dumbbells. 
•    Upper legs:  Do 10-12 squats with B dumbbells. 
•    Legs:  Do 10-12 lunges with A dumbbells. 
•    Calves:  Do 10-12 calf raises (each leg) with B dumbbells. 
•    Abdominals:  Do 10-12 crunches.

That's it!  Simply follow that routine and you've strength trained your entire body!

Some things to keep in mind as you begin a strength training program:

•    Rest for 30 seconds to one minute between each exercise.
•    Proper form is vital if you want to avoid injury!  It's best to get a fitness professional to demonstrate the exercises for you. 
•    Warm up your muscles before you begin a strength training session.  Ten minutes of easy cardio--like a brisk walk--is usually adequate.  Never train cold muscles!
•    Always check with your doctor before beginning any type of exercise program.  Ask him/her to assess your fitness levels and your ability to engage in a strength training plan.