In my previous post which you can find here, I discussed the basics of resistance training. Following on from that, today I’d like to explain how you can get started. Please feel free to read that post before you jump back to this one.
The aim here is to give you a sample plan, by breaking down some of my favourite exercises you can try at the gym. This is in no way a comprehensive list of resistance training exercises and there are plenty more to choose from, so feel free to add in anything you find interesting or useful.
My goal for this programme, is to give you a full-body resistance training workout for beginners that trains all the major muscle groups, and that takes approximately 45 minutes to complete.
Here, we’ll hit your lower body by targeting your quads (quadriceps – the muscles at the front of your thighs) as well as your posterior chain (this includes muscles at the back of your body, including the gluteal muscles, hamstrings and back muscles).
Here’s the breakdown:
Today, I’ll give you a gym programme using machines, barbells and dumbbells. But if you’re not keen on pumping metal, my next post will offer you an at-home option that either makes use of bodyweight exercises or resistance bands, so stay tuned for that!
Of course, there are likely more variations of each exercise outlined below that make use of other equipment, but I need to draw a line somewhere.
If you have any ideas or questions about other variations, please feel free to comment beneath this post.
Without further ado, let’s get into it!
1. Legs – Squat
We’ll start with a squatting variation to target your leg muscles.
If you’re at the gym, the leg press machine is a great place to start. It targets all your major leg and glute muscles (quadriceps, hamstrings, gluteus maximus and calf muscles) and doesn’t offer much opportunity to mess up the technique. Depending on how you position your feet on the plate, you could specifically target certain muscles more than others, but this is something to look into later down the line.
As you can see from the image, it simply involves sitting in the seat, placing your feet flat against the plate in front of you, and bending and extending your knees and hips against the resistance, as though you’re doing a squat sitting down. Try and keep a crease in your knee even when you extend your legs, to avoid jerking and injuring your knees. Of course if you’re new to the gym, it’s always a good idea to ask a staff member to show you how their machines work.
Here I would recommend the beginner set and rep range as I highlighted in my last post. So try going for 2-3 sets of around 8-12 reps (this should be when you don’t feel like you can do anymore). Take a 2-minute rest in between each set and shake your legs out to make sure they’re good to go for the next one! Make sure to up the weight each week as you progress.
If you suffer from knee pain and would prefer something that’s non weight-bearing, you might want to check out the leg extension instead. If it’s right for you, this can be a great exercise to strengthen your quadriceps and perhaps even help your knees, without putting weight directly on them. However, please make sure to check with a trainer beforehand to make sure this applies to you. We wouldn’t want you to injure yourself!
2. Chest and Triceps – Push/Press
We’ll move on to the upper body now, starting with the chest muscles and your triceps, i.e. the muscles at the back of your arm.
At the gym, we’ll go for a standard bench press. I remember being terrified of this one, because I thought I might drop the bar on my face, but if you get used to doing the exercise with just the bar (no plates added on) and a friend or gym staff member to act as a spotter for you (someone who stands behind the bar, ready to take some of the weight off if you’re unable to complete the exercise), you’ll soon get used to the exercise and progress in resistance.
After lying down on the bench, with your feet planted on the ground on either side, it’s time to grip the bar. I like to bring my hands down to the lowest position they will go to during one repetition (as though at the bottom of a press-up), extend my elbows back up towards the bar and grip it wherever they land. This will normally be a little wider than shoulder-width apart. Unrack the bar and hold it over your eyes with your elbows extended.
Lower the bar to your sternum (the bone in the centre of your chest between your ribs), without bouncing it off your chest and then lift it back up over your eye line. Start out with 2-3 sets of around 10 reps and increase your load from there.
Again, if a fitness instructor is available on the gym floor, I’d recommend asking them to show you. Don’t be embarrassed or intimidated to ask – it’s what they’re there for.
3. Mid-Back and Biceps – Row
We’ll move on to our back exercises, focusing on row-type exercises to work your upper- and mid-back muscles, as well as your biceps.
For no particular reason, one of my favourite exercises is the single-arm dumbbell row. For a movement that’s so simple, it can be challenging to execute properly, particularly if you’re trying to move more weight than you’re able.
Here, we take a 3-point stance, starting with the right leg on the ground, the left leg kneeling on a bench and the left had planted on the bench in front of your leg. You’ll want to lean over, parallel to the bench and lift the dumbbell up, letting it hang in line with your shoulder.
You’ll then want to think of isolating your working arm and the associated back muscles, and bend your elbow up towards the ceiling, keeping it as close to your side as possible. Try to keep your back straight (don’t twist!) and try not to jerk the dumbbell up but lift it with control. This is difficult, because you need to isolate the arm and not throw your whole body into it.
Lower it straight back down to the hanging position and repeat for the desired number of repetitions. I’d recommend 2-3 sets of 8 reps each to start, then try increasing the load used. Don’t forget to repeat on the other side!
4. Posterior Chain – Hinge
A hinge-type exercise is what we’ll need next to really target the posterior chain (hamstrings, glutes and back muscles).
A barbell deadlift at the gym is definitely the way to go for this one, but they can be notoriously difficult to learn. What I will say is that once you’ve got it, the technique sticks with you, so it’s worth putting in the effort to learn this gym staple. I’d recommend getting a fitness instructor at the gym to show you how to do it if you’ve never tried them before.
In the meantime, here are a few tips for nailing the deadlift. The idea is to hinge back from your hips and to keep your chest facing forward (not down towards the ground). Once you’ve gripped the bar, you’ll need to think of scraping your shins with it as you lift it and stand up, screwing your feet into the ground and driving your hips forward. Squeeze your glutes at the top before hinging back down to lower the bar.
As with the leg press, try 2-3 sets of around 8 reps with 2 minutes of rest in between sets. As you get stronger, you’ll want to increase the resistance of the plates on your bar. It can be really satisfying to see that weight increasing and the colour of your plates changing week on week. Here’s a short video by Jeff Nippard, going over the proper deadlift technique:
I’ve found him to be a great resource for all things gym-related, so you might want to have a browse through his other videos too.
If you’re worried about your back as I used to be, you might be thinking this exercise isn’t for you. The thing is, if you’re doing them with the right form and technique, you’re engaging your core and not overdoing it with the weight, they should be fine for you. The key is to strengthen your core and hip muscles before you begin deadlifting at all, and to use some core-activating exercises before your first set of deadlifts each gym session, once you’ve actually incorporated them into your routine.
You might want to check with a trainer what preparatory exercises are right for you to prepare your hips and core, as they might vary from person to person. I personally do a couple of sets of banded side-lying leg raises and hip flexor strengthening exercises before I do my deadlifts, but this might not be right for you, so make sure to check beforehand.
5. Shoulders – Push/Press
Let’s give your back a break for a moment and move on to your shoulders. They’re not big muscles, but strengthening your shoulders and rotator cuff muscles (those that hold your shoulder in its socket) is important for overall strength.
At the gym, we’ll stick to the standard dumbbell shoulder press. This is a true staple so it’s a great place to start. With this one, I’d recommend starting light, making sure you have good shoulder stability, then progressively upping the weight as you get stronger. Your shoulder muscles are quite small compared to others we have trained so far, so don’t be surprised if you find yourself using lighter dumbbells than you expected.
It’s best to start seated on a bench, with your feet firmly planted on the floor and the dumbbells resting on your knees. Grip them in such a way that your palms would be facing one another if your hands were open. Lift the dumbbells up to shoulder height one by one, rotating your arms so that your palms face forward (in the direction you’re looking).
Extend your elbows to lift the dumbbells up above your shoulders simultaneously, as though punching the ceiling. Make sure not to lock your elbows out completely – leave a slight crease. Lower the dumbbells back down to shoulder height in a controlled manner and repeat for the desired number of reps. My recommendation is 2 sets of 8 reps. Once you get used to them, try adding in another set and upping the weight of your dumbbells.
6. Lats – Pull
Our final exercise will be one more back-training task. This will target different muscles to those in exercise 3. While we previously targeted the mid-back muscles, this exercise will target your lats – the muscles at the side of your back.
Again, the exercise I’ll pick for the gym is one of my favourites. Once again, I couldn’t really tell you why, other than I find it satisfying to complete. It’s the lat pull-down – another gym staple for anyone looking to strengthen their back. It’s a great precursor to the pull-up.
Sit on the bench and adjust the leg support pads as needed. Stand up, grip the lat pull-down bar shoulder width apart or slightly wider. Sit back down, pulling the bar with you, but keeping your arms fully extended upwards. Pin your shoulders back and down, keep your chest proud and lean back very slightly.
In a controlled manner (so without throwing your whole body into it), pull the bar down to your chest, bending your arms into a ‘W’ shape. Squeeze your shoulder blades together for a second and release the bar back up. Make sure to release slowly to maintain correct posture and repeat as needed to complete the set. Here I recommend 3 sets of 8-12 reps. You’ll know you’ve hit your limit when you can no longer achieve that desired ‘W’ shape with your arms and trunk at the bottom of the pull.
Those were the main exercises I planned on sharing for this workout, but you could also throw in a couple of core exercises. You could try yoga ball crunches, or yoga ball jack knives if you’re feeling adventurous. Of course, you could also grab a mat and do some bodyweight core exercises – perhaps something as staple as a plank, and hold it for 30s, eventually progressing to a full minute and beyond.
Now that I’ve explained the exercises, here’s a summary. I’ve laid it out like a gym programme so you can print it off and take it to the gym with you, to follow while you’re there should you choose to try these exercises out.
For all the exercises I outlined, I recommended increasing the number of sets, reps or resistance when you become accustomed to the exercises. Having said that, in order to progress in the way you wish (increase strength, improve power, build more muscle mass), you might want to refer back to my previous article, where I highlight the set and rep ranges you should be aiming for in order to achieve a particular adaptation. What I’ve outlined above is a great place to start, but you might want to vary the workout as you progress.
As always, please remember to consult with your GP if you’re taking up any new exercise, and please stay safe during your workout. Let me know in the comments if you have any questions or suggestions. Or leave a comment if you’d like to share your progress – I’d love to hear how you’re doing!
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