How to Start a Strength Training Program: Tips & Easy Exercises for Total Body Fitness by Lisa Faremouth Weber

Ready to add strength training into your fitness routine? Here are five exercises to help with your total body fitness and tips to get started:

• Begin with the end in mind and write down your goals and intention. With a sense of enthusiasm, decide to move in the direction of your dreams.

• Purchase 3-pound hand weights, 5-pound hand weights and 8-pound hand weights. Once you master the exercises using these weights, you can progress to heavier weights. It is best to be safe and use lighter weights first.

• Dress for success! Invest in a fitness wardrobe including leggings, joggers or shorts, bra top, tank, long sleeve and hoodie. If you live in a cold climate hat, gloves and scarf.

• I recommend a daily 20- to 30-minute walk, jog or bike outdoors. Being in nature balances the nervous system. Of course, it is fun to have indoor cardio equipment, too.

• I have my clients invest in a body bar 9, 12, 15. My advance clients build up to using 18 and 24. 

Here is a basic total body workout you should do two to three times per week to grow your bones and muscles and create joint fitness and overall well-being. Do 12 to 15 reps for each exercises. Pause in between and take a deep cleansing breath.

1. Standing bicep curls with underhand grip
2. Overhead press
3. Squats
4. Heel lifts
5. Bent over rows

Repeat this sequence two to three times. Closing stretches should include:

Standing Forward Bend

Standing Arm Circles and Chest Stretch

Seated Butterfly

Baby Cobra

Child’s Pose

End with a seated or reclining five to 15-minute mediation.

Reach out to me for wellness, life and fitness coaching!

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