Stage One
Beginner Exercise Program

i.  Do you know what your training for - Endurance, Strength and/or Power. Please ensure you have researched and found the best place where you should start.

ii.  You've learnt the all important Dynamic warm ups. This is crucial to your success as the proper warm up will ensure the body is raring to go to help you achieve maximum results!

iii.  Your first actual set. How to position yourself correctly. How to chose the right weight for you. How to  breathe during the set and much much more.

iv.   Completing an exercise for the Chest and Triceps.

v.   Completing an exercise for the Legs and Butt.

vi.  Completing an exercise for the Back and Biceps.

vii.  Completing an exercise for the Abdominals.

viii. You've bought your Home Exercise Equipment or joined your local Health Club. (For the Pros & Cons Click here)

So you're ready to Put it all together to gain Maximum Results!

For your first few workouts we will start off with Four exercises. This is Stage #1 and is simply a basic beginner exercise program. This workout will incorporate all the major muscles groups of the body. Including Chest and triceps, legs and butt, back and biceps and of course the Abdominals and Lower Back.

I will need you to print out your Beginner Exercise Program by clicking on the link below.

Print my Beginner Exercise Program!  (Free exercise program print out)

• Chest Press
• Seated Cable Row
• Squats
• Hover

1. Exercise = This is obvious, this is the exercise you are doing. This is the best case scenario. For those that are working out a Health Club you may have to change as the machine you want may not be available. As a beginner I want you to wait for this machine to become available. Its important you keep things simple at the start.

2. Type = Here you will have a few choices as you progress. To start Endurance is by far the best. Other options and the next step up is Strength, Power. Ones you will learn about later include ascending, decending, pre-exhaustion, supersets and many many more!

3. Equip Used = This fits in nicely with Exercise. Here you can change the equipment as you learn about other machines/exercises. Or if the equipment is not available (Health Club Members) you can easily write in the new machine (or the same one!) as you go. With the ease of still knowing what weight you previously did.

4. Arm = Some machines/exercises you can only using one arm (or leg)
at a time. Later on you will see this in the more advanced programs written simply as L or R. For now the B = Both arms or legs will be used.

5. W/up = This stands for the Warm Up weight you have selected. This will only be found on this program. It will be important to get used to knowing what your warm up weight is. After your first few workouts this will become second nature. 

6. W = Weight. This is the weight you will be working out the set with. The space has been left a little larger as sometimes you make a mistake. Whether you put to much weight in there or too little. You may need to adjust on the second set. This is important that you do adjust. If you do not make the required repetitions or exceed them because the weight is too light then you must change!

7. Sets = You have already learnt about sets and reps as you have gone through the program. This is here for your benefit so you can step up your routine. Here you can circle how many you have done and work on beating it the next week. As a beginner in your very first workout i would suggest to stick to 2 sets for every exercise. As you go into your 2nd workout step it up a little. Maybe go for 3 sets on your first two exercises and only 2 sets on your final two. When you have completed the three on each you are ready for Workout #2.

8. Repetitions = This is how many times you push the weight in one standing. You have already learnt that when training for Endurance you should be able to push between 15-25 reps. If you do les the weight is too heavy, anymore and the weight will need to be heavier. This is known as one set. 

9. Notes = Here is where you can write whatever you want. Sometimes you may notice one arm is stronger than the other. Maybe you feel a small impingement (soreness) in your shoulder and so on. This is where you make notes and watch and learn about your body. 

Now that you have a great understanding of all the terms and abbreviations the program has lets find out how to fill it out for maximum results!

We will space this out over a three week period and walk through the results and what to do to better yourself every time.

Quick Note - You will notice the dates I have written in are all 7 days apart. This is a great way to start you workout. As always we will step up the routine as time passes and your body adjusts.

1. Warm up = We have decided after checking the 1-10 scale that warm up weight of 10 pound will be sufficient. We have followed the Dynamic warm up procedure, had the stretches and are ready to go!

2. Weight = You have selected the weight and away we go... You push and push and using the 1-10 scale work to around 7-8. You get out 28 reps! That's awesome! Write it in. Even though you have gone past the 25 barrier. Being your first workout leave the weight where it is. Do the normal in between the set - stretch and drink of water. Get ready for set number two...

Set #2 = Ok so now you push and push. Squeeze out that last rep and you finish on 19. Write it in. Great work! Now you would proceed onto the next exercise and repeat the process.

4. Following week =  Looking back at your beginner exercise program from the previous session you notice that you pushed 28 repetitions in your 1st set. This is crucial. The first set is your guide. When you have properly warmed up your body will be able to perform at its optimal level during the first set. The rest of the sets that follow also help you with stamina. BUt that all important 1st set is where you need to push... Don't save it all for the last set! 

Noticing that you did 28 reps you realise this is above the recommended 15-25 reps. So you decide to put the weight up. You nudge it up just a little (18 pound). You follow the same routine of warm up and stretch and then you're ready to go! You push and push and with the extra weight you manage 19 reps! That's awesome! Kick back, relax, big deep breaths through the nose, stretch and prepare. Your also feeling extra good this week so as you finish the rest of your set you decide a 3rd set is on order. Good work.

5. 3rd week = Looking back on the previous week you see that you stayed well within your range of reps 15-25 (you did 19 reps) So this week what do you do?

a) Put the weight up?
b) Keep the weight the same?
c) Do another 10 repetitions?

The answer is b! You need to keep the weight the same! You must weight until you push past the 15-25 rep barrier. Then its time for you to push that weight up!

So your ready to go. This time you push and push. Your feeling great! That smooth movement, posture is great. The breathing is correct. It's all coming together. You post a fantastic 26 reps. Congratulations! Rest up and get ready for that next set. Finish it off. You finish strongly with 22 on your 2nd set and an 18 on your last set.

6. Next week? = Ok this one is up to you... What do you think you should do?

The answer = c! Put the weight up!

Your beginner exercise program now commences! Go out and have some fun. When you have been through your first two-four weeks and you feel comfortable to step up your routine... 

If you are still deciding on a Home Gym then this helpful guide will ensure you get the best value for money.

One last important factor you will need to consider in your beginner exercise program is to incorporate Cardio training into your workout. In fact this is a must! That heart needs a good workout also!