Body Basics - Beginner Strength Training Workout A

You need to be doing strength training. Lifting weights and doing bodyweight exercises.

Yes, you. And you and you and you.

The benefits of strength training are too valuable to ignore, making strength training something you need to prioritize.

Notably, prevention of osteoarthritis as well as sarcopenia prevention.

The risks of osteoarthritis are real and potentially life-altering, and the way to keep strong bones is to incorporate weight-bearing strength training.

Sarcopenia is loss of muscle tissue.

Shockingly, we automatically begin to lose muscle mass in our 30's, even if we don't change our lifestyle. Muscle loss speeds up in our later years, especially if we are inactive, and sarcopenia is associated with frailty, falls, mortality, and difficulty performing daily living tasks.

It's harder to build muscle later, after years of inactivity. So let's start now! Build that muscle, keep that muscle, improve your quality of life for as long as possible!

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You don't want to. I get it. So let's keep it simple.

If these two workouts are all you ever do, you'll be ahead of the game.

Ready? Let's begin!

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THE WORKOUTS

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First, warm up with a 5-minute walk and THESE MOVEMENTS.

Now, you're ready for Workout A!

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WORKOUT A

Exercise #1

SQUATS - 3 Sets of 10 Reps

MAKE IT HARDER >

MAKE IT EASIER >

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Exercise #2

PUSH-UPS - 3 Sets of 10

MAKE IT EASIER >

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Exercise #3

STEP-UPS - 3 Sets of 10 per Leg

MAKE IT HARDER >

MAKE IT EASIER: Step onto something lower OR alternate legs.

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Exercise #4

SINGLE-ARM DUMBBELL ROW - 3 Sets of 10 per Arm

MAKE IT HARDER: Use a heavier dumbbell, or do a Bent Row with Two Dumbbells

MAKE IT EASIER >

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Exercise #5

DEAD BUG - 3 Sets of 45 Seconds

MAKE IT EASIER >

MAKE IT HARDER >

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Now, it's time to STRETCH!

The best time to stretch is after a workout, when you're warm and limber.

Complete the following FLEXIBILITY sequence. Aim for 30-60 seconds in each position.

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Now, you're ready for WORKOUT B >

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Ready to put it all together?

SAMPLE WORKOUT SCHEDULE:

Monday: Workout A

Tuesday: Workout B

Wednesday: Walk 30 Minutes

Thursday: Workout A

Friday: Workout B

Saturday: Walk 30 Minutes

Sunday: Rest

Commit to this for 4 weeks and you'll see great results!

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Need help with accountability? I got you!

Private Training in person or via Zoom >

Group Workouts on Zoom >

Get Fit Done, the game >