Regular resistance training sessions increase your strength while they decrease your body fat. There are many methods of putting a resistance program together, but a full-body workout is a good way for a beginner to get started. Choose one exercise for each major muscle group in your body, and do one to three sets of 10 to 12 repetitions. Perform your workouts two to three times per week on non-consecutive days, and change your exercises every four to six weeks.
Back and Chest
Start with your back or chest as they are major muscle groups of your upper body. Perform a seated row at a cable apparatus for your back. Sit down and place your feet against the platform. Hold the bar so that your palms face up or towards each other. Sit tall with good posture and pull the bar toward you, driving your elbows back. Release back to the start position for one complete repetition. Do a bench press next for your chest. Lie back with your abs tight and hold the bar a little wider than shoulder-width. Lower the weight to your chest and push straight back up for one complete repetition.
Shoulders and Arms
Finish your upper-body workout with a set of dumbbells and move from shoulders to biceps to triceps. Stand with a dumbbell in each hand. Hold the weights so that your upper arm is parallel to the floor and elbow is bent 90 degrees with your hand over your elbow. Press up overhead and then lower your arms for a shoulder press. Lower the weights so your arms are at your sides with your palms facing forward. Bend your elbows and lower the weight back down for a bicep curl. To work your triceps, lean forward and bring your upper arm next to your body. Press the weight straight back and release back to the start position for one complete repetition of kickbacks.
Legs
Use a leg press machine to work your quadriceps, hamstrings and glutes. Set the weight and then sit in the machine with your hips back so you are supported. Place your feet on the platform about hip- to shoulder-width apart. In a seated leg press machine, your knees will start at about a 90-degree bend. Press the weight away from your body until your knees are almost fully extended. Lower the weight back to the start position for one complete repetition.
Abs
A hanging leg raise, or Captain's Chair, will work your rectus abdominis and obliques. Support your weight on your arms with your back against the pad. Allow your legs to hang straight below your body without moving. Exhale and draw your knees up towards your chest, contracting your abs. Slowly lower back to the start position for one complete repetition.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- BodyBuilding.com: Full-Body Workout for Extreme Fitness
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