5 Finest Weight Coaching Exercise Routines For Learners (Residence & Health club)

Do you want to get as strong as these LEGOs but not how to start?

In this beginner's guide to strength training (part of our Strength 101 series) you'll have both the confidence to get strong with weight training and a plan to follow.

These are exactly the strategies we use with our online coaching clients to help them with weight training. I look forward to covering everything you need.

We'll help you with strength training! Learn more:

We will deal with the following:

Incidentally, we have this article together with the rest of our power articles to a "Strength Training 101: Everything You Need To Know" conduct.

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Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

How do I start strength training?

Welcome to the first day of the rest of your life.

You will look back in years and thank "Past You" for starting weight training today.

And I promise you will exercise strength today.

After all, strength training or weight training doesn't have to be scary or overcomplicated!

Strength training actually consists of two things:

  • "Movement of any weight against" resistance "(including your body weight) – Do ANY exercise that pushes your muscles out of their comfort zone and forces them to rebuild stronger to prepare for the next challenge.
  • Progressive overload: to do light more constant than last time (lift heavier or do 1 repetition more). Your muscles have to constantly adapt and rebuild stronger.

That's it.

That means if you fall down now and push up ONE knee, you technically have one Strength Training workout.

It also means that if you do TWO familiar pushups tomorrow, then you are officially following a strength training session.

In other words, YOU CAN DO THAT.

Now there are many different avenues for "strength training" and "strength training".

Like a “skill tree” in a video game (with branching paths and progression), you can go up a path and mix and match other people's movements depending on the situation.

These trails depend on your goals and what equipment is available to you.

Here are the types of strength training:


Bodyweight training is simply an exercise where your own body is the “weight” that you “lift”.


This is the BEST place for anyone, regardless of weight or age, to start their strength training journey.

Why is that the best place to begin? Two big reasons:

# 1) You always have your body with you (unless you are a ghost, in which case this is awkward). This means you can workout ANYWHERE with bodyweight training:

# 2) Using your body for weight training is the most "human" thing ever! By learning to push and pull and hang, crouch and fall, you are doing what your body is literally designed to do.

By getting strong with body weight movements, you make yourself anti-fragile and less prone to injury.

Bodyweight training is not as easy to "scale" difficulty as some of the other strength training methods ("putting more weight on the barbell"), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then move on to regular push-ups, then elevated push-ups, and then even things like handstands and handstand push-ups.

You just need to know how and when to scale (we can help there too).

Let's create a body weight training program for you!


Dumbbells are a great first step into the world of strength and weight training:

  1. Most gyms have free weights, even if it is a simple gym in your apartment complex.
  2. A set of dumbbells doesn't take up much space, This means you can have a couple at home without taking up a lot of space.
  3. Dumbbells make it easy to add difficulty to a body weight move: For example, holding dumbbells while doing lunges.
  4. Dumbbell exercises can be less intimidating than barbells for some, and are a step towards barbell training.
  5. Dumbbells have an additional stabilization challenge, and will easily point out muscle imbalances ("Oh, my right arm is stronger than my left arm").
  6. You can easily scale it. Once the 10 pound weights get too easy, take the 15 pound weights!


A kettlebell is essentially a cannonball with a handle. They're every imaginable weight, don't take up much space, and can be used in dozens of ways for a great, compact workout.

Our 20-minute kettlebell workout includes 8 simple exercises that you can do with just one weight.

Although there are "adjustable kettlebells", most likely you will be working with a single kettlebell and then setting your movements for "progressive overload" (which makes the workout a little more difficult each time).

If you're a member of a gym, these likely have multiple kettlebells to help you level up.


Regardless of gender or age, if your goal is to get strong fast, use 20 seconds of courage and comfortably exercise with a barbell (I'll help you, I promise):

  1. "Progressive Overload" is easy – You just add weights to either side of the bar so you can lift more and more weight every week.
  2. It's a lot easier to get heavy for sure – especially for lower body movements like squats and deadlifts.

The biggest downside to barbell training is that to work out at home you must have purchased a squat rack, barbell, bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).

If not, then you definitely need to go to a gym.

Which Resistance Training Path Is Right For You?

Not sure which way to go? You are not alone – this stuff can be overwhelming. C.Check out our 1-on-1 coaching program. We'll get to know you and your goals, video review your form, and make adjustments based on your progress!

Let's put together a strength workout that fits your busy life! Learn more:

Which strength training suits me?

What is the Best Exercise Program for Beginners?

Realistically, that's what you will actually do.

Barbell training may be great for building pure strength quickly, but if you don't see that you actually go to the gym regularly – or are too confident to get into the free weight area (for now) – no problem!

Start with body weight training.

Conversely, bodyweight training now seems comfortable and easy to start. However, if you can't motivate yourself to work out at home, it might be better to go to a gym.

So let's make you an exercise program!

As we cover in our “How to find the perfect training plan (for you)” section: MOST Beginners are best served if they follow a "whole body" or "whole body" routine. 2 to 3 Times a week, with a day of rest between each workout.

This full body workout will have 4-5 large compound movements.

A compound movement is an exercise that recruits MANY muscles at the same time, forcing your body to work together.

An example would be the barbell squat recruiting every muscle Your core, butt, and legs work together to lift the weight.

This is much more efficient – and effective in building pure strength – than 5 different isolated leg exercises.

Why do 5 exercises when 1 exercise gets you better results in 20% of the cases?

To answer your next question, let me tell you how many sets and reps to do as a beginner! As we explain in our guide "How many sets and repetitions?":

  • Representative in the 1-5 area Build super dense muscles and strength.
  • Repetitions range from 6-12 Build up the same amount of muscle strength, strength and size.
  • Representatives in the 12+ area primarily build muscle endurance and size as well as cardiovascular health.

Many beginner strength programs will encourage you to keep things simple and do them simply 5 sets of 5 repetitions for each exercise to optimize progress as a beginner interested in strength gains.

I personally encourage people to aim for a weight they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!

The max elevators will come later my friend. You have to learn to walk before you can run!

"Staci, which training plan is best for me?"

It depends on your goals!

When your main goal is general fitness and fat lossIf you do circuit training, you can likely achieve your goals (see our section below for "Strength Training For Weight Loss").

When your main goal is to get stronger and / or build muscle if you can get there faster after a more traditional sheer strength workout at the gym.

TRUTH BOMB: ANY strength training will help You can accomplish almost any goal, provided you do two things:

  1. Eat right for your goals too. How you eat makes up 80-90% of your success or failure when it comes to weight loss or weight gain.
  2. Increase the difficulty of your workout. This is the "progressive overload" stuff we talked about earlier. 1 Do more squats, lift 5 pounds more, or complete the cycle 10 seconds faster than the last workout. By forcing your body to constantly adapt, your muscles will never become complacent and will have to constantly burn extra calories and build themselves back up stronger.

Depending on your current situation and how quickly you want to break through "trying it out" and seek advice from experts, I may have an interesting solution for you.

We have a pretty dazzling 1-on-1 online coaching program here at Nerd Fitness. You'll work with a coach who will create an exercise regimen for your body type and goals, check your form to make sure you're doing them safely, and even help plan your diet.

We help busy people transform from newbies to strong badasses! Learn more:

The 5 Best Strength Training Programs for Beginners

"Okay Staci, is there an out-of-the-box beginner exercise program that I can follow right now?"

Yup! Let me share some of our suggestions with you:

Here are 5 strength training sessions you can do TODAY. Pick the level you're most comfortable with, then move up when you're ready:


Our Beginner body weight training has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

Do one set of each exercise, then move straight to the next exercise:

  • 20 squats with body weight
  • 10 pushups
  • 20 walking lunges
  • 10 rows of dumbbells (with a gallon milk jug)
  • 15 second plank
  • 30 jumping jacks
  • Repeat for 3 rounds

Do you want to stick with bodyweight training? When you're ready to step up, check out our advanced bodyweight training course.

Otherwise, you can start weight training when you are comfortable!


If you are just starting out with dumbbells and are looking for a beginner workout routine to follow, this is our Level 3 gym workout. "Dumbbell Department":

  • 10 cups of squats
  • 10 pushups
  • 10 rows of dumbbells per side

I knew you'd ask, so here's the explanation from the Goblet Squat video (by Nerd Fitness Prime):

And here is our video on how to do rows of dumbbells:


Our kettlebell routine for beginners is a workout that you can do anywhere you have room to swing a kettlebell.

So probably not in a phone booth, closet, or bathroom stall. But different from that, pretty much different everywhere.

Complete 3 Kettlebell Workout Circuits:

  • 8 halos (each side)
  • 10 cups of squats
  • 8 overhead presses (each side)
  • 15 kettlebell swings
  • 8 bent over rows (each side)
  • 6 Front Rack Reverse Lungs (per side)


As we cover in our guide "How do I train in the gym?" (Where we take you from "lost sheep" to "barbell badass"), This routine is a much more focused strength workout, a strength workout that gets your feet wet with barbell workouts. Click on EACH exercise to learn how to get it right.


Do 3 rounds:


Do 3 rounds:


# 1) "Starting Strength" is considered by many to be the gold standard barbell strength training program for beginners. We highly recommend picking up the actual book if you are serious about barbell training – it is one of the most important training books you can ever read.

# 2) Strong lifts 5X5: A solid exercise program that begins They go out very slowly with just the barbell and help you master the form before you get too heavy. It also makes it VERY easy to do with "5 × 5". Strong Lifts have been around for a long time and it's a solid program.

# 3) Jim Wendler's 5/3/1: This program gives you a little more freedom to do exercises you enjoy or work on personal weaknesses as you choose part of the auxiliary work.

Note: You can change any of the barbell exercise programs to be done with dumbbells if you have it at home!

After all, you can always write your own training plan! I've been writing my own workouts for a decade and it taught me a lot about exercise and health.

We have our own 1-to-1 online coaching program Here you will work with a trainer who will create a strength training program for your body type and goals, video review your form with each exercise, and even help you plan your diet.

If you would like to learn more about our coaching program, click in the field below:

Would you like a step-by-step guide and form review? Learn more:

How Much Weight Should I Lift?

We have a FULL resource on how to determine your starting weight for a lift, but I'm going to give you the basics here.

The easy to learn but difficult to implement answer: Lift enough to get through the kit, but not too much so that there is NO fuel in the tank at the end.

And then try to lift light more than last time.

How much weight should I start with?

  • If you are using dumbbells or a kettlebell, always err on the side of "too easy" versus "too difficult". You want to learn the movement properly and build the correct form.
  • When you exercise with a barbellALWAYS start with ONLY the bar, regardless of the exercise (a regular barbell weighs 45 pounds, by the way).

"How fast should I add weight to the bar?"

Here's what we teach all of our coaching clients: Add the minimum amount of weight every week, even if you THINK you can lift more. It is better to end a workout with full swing and say, "I can do more!" when defeated and said "that was too much, crapola."

Think of it this way, even if you only added 5 pounds a week to the bar, you would be lifting more than 300 pounds in a year!

So go slow Steve at Team NF even bought small weights of half a pound and added many of his lifts by just 1 pound a week. It's a big part of how he went (jokingly) from Steve Rogers to Captain America.

And if you're looking for this content in an easy-to-digest form, download our free Strength 101 guide if you join the Rebellion below:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

The 9 best strength training exercises to learn

If you are new to all of this "strength training", jumping into a program and going from zero to sixty can be a recipe for failure.

Instead, be patient and take the time to learn these movements first.

I'm going to share with you the 9 best strength training exercises every beginner should be able to master (scroll down for a full video and explanations!):

  • 1. Push-ups: uses every pressure muscle in your body (chest, shoulders, triceps)
  • 2. Body weight squats: uses every muscle in the lower body (quads, hamstrings, glutes, core)
  • 3rd body weight series: works on every "pull" muscle and prepares you for a pull-up!
  • 4. Pull-up or pull-up: the best "pull" exercise in history! Everyone should have a goal to get their first pull-up.
  • 5. Bodyweight Dip: Advanced "push" movement that engages your push muscles (chest, shoulders, triceps) in a different way than push-ups.
  • 6. Barbell squats: The best bang for your buck in building muscle. recruits almost every thrust muscle in your whole body and great core workout.
  • 7.Barbell deadlift: every trainer's favorite exercise at Nerd Fitness. Uses every pull, leg, and core muscle in your body.
  • 8. Barbell Bench Press: as simple and powerful as they come. Uses every "push" movement in your upper body and can make you damn strong!
  • 9. Barbell press: Press the bar above your head! Targets your shoulders and triceps more than your chest.

Click on any of these exercises for a full step-by-step explanation of the movement:

1) The push-up: The best exercise you could ever do for yourself if you wanted to use your body weight on compression muscles (chest, shoulders, and triceps):

2) The squat in body weight: This exercise serves a dual purpose: it is the foundation for building strength AND helps in building adequate mobility. If you ever want to do a barbell squat, you need to work on getting the right depth with a bodyweight squat first!

3) The inverted body weight series: By the time you get your first chin-up or chin-up, these exercises are great for building your pulling strength: your back, your biceps, and your forearms.

4) The pull-up and chin-up: As soon as you can carry your body weight over the bar, the world becomes your playground. No strength training should be without pull-ups or pull-ups! (Click here if you can't do a chin-up or pull-up yet?)

5) The Bodyweight Dip: If you are getting stronger with pushups and need to find a way to increase the challenge, consider dips – warning: these are very advanced but incredible strength building exercises.

And now we're at the best strength training exercises:

6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your body. It also burns crazy calories and makes life better. It is a must-have:

7) the barbell deadlift: Perhaps the best exercise ever. Actually no, it's the best exercise ever. It is certainly the most primal: “Lift the weight off the floor. Done. "

This is a very technical elevator. So be sure to check out our article on how to do this with the right form:

8) The barbell press: Press a barbell over your head. This will recruit all of the muscles in your chest, shoulders, and arms so you can lift the weight above your head.

As a bonus, you really need to flex and support your core in order for these muscles to work too.

9) The barbell bench press. Lie on a bench and lower a barbell until it almost touches your chest. Stop and push it towards the sky again. To repeat! And get strong.

Your mission, should you choose to accept it: make a commitment to try ONE of these moves for the next week. Use 20 seconds of courage, recruit a friend who has trained or have trained before and do your best.

And if you want someone to help you incorporate these into an exercise program, teach you how to properly do these movements and be confident that you are exercising properly for your goals.

Let's create an exercise program that fits your busy life!

How to Know You Are Performing a Strength Training Move Correctly (Form Checks)

Always start with your body weight and make sure your movement is correct!

If it's a barbell move, use a broomstick (or PVC pipe).

If it's a dumbbell move, use two sections of PVC or something else that is light and small to simulate a dumbbell.

When it comes to movements like squats, deadlifts, pullups, or bench presses, your form is crucial. Develop good habits while being lightweight and save yourself months of frustration later and protect you from injury.

When dealing with certain elements of a movement, don't get frustrated! Just understand that you have areas in which you can improve.

How do you know if your movement is correct?

Conduct regular video form reviews! Record yourself and watch the video.

Alternatively, an expert reviewing your specific movement can be invaluable.

If you're looking for someone who can do video form reviews, provide feedback, and customize your training as you progress, you can try our 1-on-1 online personal training!

I've had an online coach for 4 years and that changed my life.

Never wonder if you are doing a move correctly! Get form checks from our trainers:

You can also get personal advice from experts: Check out your local strength and conditioning training center and see if you can hire a trainer (How to Find a Good Personal Trainer) for a session or two just to go over the basic movements.

If you can't do either of these two options, it's no big deal! Record a video yourself and compare it to the videos here in the articles. You can also post your video to the forms review section of the nerd fitness forum.

When I started, I really enjoyed practicing all the movements at home because I could watch a video online while looking at it for myself in the mirror.

Weight training for weight loss

So you want to lose weight and are fed up with hours of cardio (me too).

And you're wondering if strength training for weight loss – if you follow any of the workouts in this guide – is a viable solution.

Or gasping for air – is weight training too bulky for you? (SPOILER: it won't)

Yes, strength training will help you lose weight if you do two key things for effective weight loss:

  • Calorie reduction: eat fewer calories than you burn each day
  • Strength training with progressive overload (picking up heavier things)

As we highlight in our article "Cardio vs Intervals vs Strength Training", strength training is the most efficient method for weight loss.

Not only that, but You can find study after study after study this shows you the advantages of strength training for weight management in combination with "calorie reduction". (1)

As we said in our article "Why can't I lose weight?" Article, Here's Why Eating a Calorie Deficit and Weight Training Combined is SO magical:

When you exercise strength – by picking up something heavy – your muscles will "break down" during the exercise itself and then rebuild stronger over the next 24-48 hours.

Guess what happens during those 24-48 hours?

Your body will divert as many calories as it needs to "Build muscle again! ”

It also directs additional calories to "Burn as fuelTo cope with this increased muscle building activity.

This means two amazing things:

  • Your metabolism will speed up during this period and burn more calories than normal.
  • Rebuilding muscles is a high calorie activity!

Not only that, but when you eat a calorie deficit, your body doesn't have enough calories to fuel all of the day's activities. In these cases, your body draws on your stored fat to make sure all the work is still done.

This is the trifecta of the victory of physical transformation:

  • You will get stronger and keep the muscle you have.
  • You are burning the fat that you want to get rid of.
  • You decrease your body fat percentage and keep your muscles = look good naked.

In other words, weight training + eating right is the best way to lose weight! And yes, in certain situations you can actually lose weight AND gain muscle at the same time.

How do you put that into practice? Choose one of the strength training programs in this article. Calculate your daily calorie needs. Learn more about healthy eating. And start.

In other words…

Take something heavy and eat a vegetable.

These are the things we work on with our 1-on-1 coaching clients: We help them lift weights safely and eat right for their goals! Let us help you:

Let our trainers create an individual strength training and weight loss plan for you!

"Just tell me which strength training program to follow!"

OK! Unless you're collecting panties, you should now have an exercise program to try out!

"Staci, that's a lot, can you just tell me what to do?"

Okay good.

Here are the steps for you again:


A) When you exercise at home. Choose one of these 3 based on your equipment:

B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

Read our “Working Out in the Gym” guide and move from level 1 to level 6 next month. Gym closed? Here's how to build a home gym.

STEP 2: TRY A NEW EXERCISE:: As well as following an exercise program, I'll push outside of your comfort zone – this is where real growth takes place.

Learn ONE new movement this week.

Choose one of the exercises below and give it a try!

Here are 42 body weight exercises that you can do too.

STEP 3) Rent a YODA: If you are someone who just needs to be told exactly what to do, how to train for your goals, and who is good at following the directions, consider hiring a trainer.

I've been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!

Let us help you get strong every step of the way! Learn more:

STEP 4) Join the Rebellion! If you like the way we do it here at Nerd Fitness, we'd love to have you in our community of misfits, mutants, and rebels!

Sign up in the box below and I'll send you our free Strength 101 guide:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

No matter what you do today::

Don't be afraid to do something wrong – To be honest, the majority of the folks at the gym have no idea what they're doing and are just as nervous as you are!

Collect your 20 seconds of courage iIf you have to, let me know how to do it in the comments!

What questions do you have about getting started?

What is the most stopping you from starting weight training?


PS – Read the rest of the articles in our Strength Training 101 series:

Photo source: LEGO Bench Pres, Tonobalaguer © 123RF.com, Chris Christian: Strong Man, W_Minshull: Stormtroopers in the gym, Lego lifting, rain storm, Kristina Alexanderson: Teddy Love,

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