How does a beginner weight training program work

When we exercise, it is best to do some fitness plans to guide us to do movements, so that the effect of exercise will be better. Instead of going to the gym, new people should now do self-weight training at home to activate their body muscles. So do you know what a beginner’s weight training program is? Let’s take a look!

Starting is important. Make exercise a daily task. Even just 5 minutes of exercise a day is more realistic than thinking about getting ready to exercise for an hour. No matter how busy you are, I don’t believe you can’t spare five minutes.

Training plan
Because I don’t know everyone’s height, weight, athletic ability. Therefore, the number of groups or times in the training plan I gave are for reference. You can try to reduce the amount of training or reduce the difficulty of training if you feel difficult, and increase the amount of training if you feel easy. But be sure to give yourself an incremental training plan. You need to do very little each day, because the less you do, the easier it is to achieve the plan, and each time you complete the plan, you will feel a sense of accomplishment.

Day 1:
Push-ups can mainly exercise the strength of our chest, shoulders and humerus.

6 sets of standard push-ups or kneeling push-ups *10-20
Lower push ups 6 sets *10-15

Day two:
Squats, mainly exercise lower limb strength.

Self-weight squat (jump) 6 sets *10-20
Lunges 6 sets *10-20

Day 3:
Back and core enhancement

Towel over row 6 sets *10-20 reps
Plank for 1-2 minutes for 3 sets

Day 4:
Aerobic and total body exercise

Do four sets of jumping jacks for 30 seconds each
Do 3 sets of 5 to 15 burpees