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Strength training: first month

Four weeks of two or three simple sessions a week. Learn the basics, then add weight slowly.

23 items · 5 sections · fitness, sports, health

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Before you start (4)

  • Plan to train 2 days a week at first, working all the main musclesThe NHS advises strength work on at least 2 days a week for adults.Open
  • See your doctor first if you have a heart condition, are pregnant or have an injury
  • Choose a gym, or buy a pair of dumbbells and a mat for home
  • Pick 2 non-training days between sessions for rest

Week 1: learn the moves with light weight (6)

  • Bodyweight squat to a chair, 2 sets of 10
  • Push-up on knees or against a wall, 2 sets of 8
  • Dumbbell row, 2 sets of 10 per arm
  • Glute bridge, 2 sets of 12
  • Plank, 2 sets of 20 seconds
  • Warm up 5 minutes before and stretch gently after each session

Week 2: add a third set (4)

  • Repeat week 1 and do 3 sets of each move
  • Add a dumbbell overhead press, 2 sets of 10
  • Hold the plank for 30 seconds
  • Film yourself once to check your back stays flat

Week 3: add weight (4)

  • Hold a dumbbell at your chest for the squat (goblet squat)
  • Raise weight only if the last 2 reps feel hard but clean
  • Try a full push-up, or a push-up on a bench
  • Rest 60 to 90 seconds between sets

Week 4: review (5)

  • Do each session you planned this week; note what you lifted
  • Compare your first and last week numbers
  • Eat enough protein and sleep 7 hours or more
  • Decide a plan for month 2: keep 2 to 3 sessions, add weight in small steps
  • Book a session with a trainer to check your form, if you can

Written from www.nhs.uk

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