A 20-Minute Beginner Strength Workout

“Starting a new fitness routine can feel overwhelming,” says Rachel Vazirali, CPT, director of fitness design at Orangetheory Fitness. “But remember that everyone starts somewhere. The most important step is the first step.”

Effective strength training doesn’t require a lot of time, and you don’t need to train every day. Take it slow and increase your training until you feel comfortable.

“If you’re new to exercise, start with two to three sessions per week, which will help you build consistency without taxing your schedule or your body,” says Vajirali. . She points out that a good workout is more about quality than quantity: “Make sure you perform the exercises correctly to avoid injury and maximize effectiveness.”

Strength training is important because it helps build and maintain lean muscle mass (which becomes even more important as you get older), improves balance and mobility, increases bone density, and promotes heart health. After all, strength training can help you complete everyday tasks with ease, and you can continue doing so into your later years.

“Starting a new fitness routine can feel overwhelming. But remember, everyone starts somewhere, and the most important step is the first.” —Rachel Vajrali, CPT

Always consult your doctor before implementing any new fitness routine and be sure to pay attention to your body.

“It’s important to pay attention to how your body reacts during and after training. It’s expected to feel sore after doing a new activity, but soreness is not. Exercise intensity and duration. Adjust them so you can try them out without risking injury,” says Vazirali.

Grab your mat, dumbbells (or whatever you can use as weights), turn on a great playlist, and give this 20-minute beginner’s full-body strength workout a try. Complete 4 rounds two to three times a week to build up your fitness and add challenges as you get stronger.

1. Knee push up

1. Start in a plank position on your knees with your hands just outside your shoulders.
2. Bend your elbows at a 45-degree angle and lower your chest to the floor (or as far as you can).
3. Push off the floor and return to the starting position.
4. Repeat 10 times.

2. Squat

1. Stand with your feet hip-to-shoulder width apart and your toes pointing slightly outward.
2. Clasp your hands in front of your chest.
3. Slowly bend your knees and push your hips back and lower toward the floor.
4. Lower as far as is comfortable or until your thighs are parallel to the floor.
5. Return to standing position through your legs.
6. Repeat 10 times.

3. Shoulder press

1. Stand with your feet hip-width apart, a dumbbell in each hand, and your arms at your sides. The palms should be facing towards the body.
2. Lift the weight up to your shoulders.
3. Rotate your elbows outward so your palms are facing forward. This is the starting position.
4. Tighten your core and stabilize your lower body. While exhaling, press both dumbbells directly above your head.
5. Continue pushing until your arms are straight.
6. Inhale and lower the dumbbells back to your shoulders.
7. Repeat this 8 times.

4. Groot Bridge

1. Lie on your back with your knees bent, feet flat on the floor, and arms down by your sides.
2. Squeeze your glutes and core and lift your hips off the floor through your heels until your hips and shoulders form a diagonal line.
3. Return your hips to the floor.
4. Repeat 12 times.

5. Reverse lunge

1. Stand with your feet hip-width apart and clasp your hands in front of your chest.
2. Step your right foot back and bend your knees until they form a 90-degree angle.
3. Return through your right leg to the starting position.
4. Repeat 6 times.
5. Repeat this movement 6 times with the opposite leg.

6. Chest press

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Hold a dumbbell in each hand with your arms at a 45-degree angle. Make sure the back of your upper arm touches the floor.
3. Push your arms above your head until they are straight.
4. Return to starting position.
5. Repeat 10 times.

7. Plank

1. Get on all fours in a tabletop position, with your hands directly below your shoulders and your knees directly below your hips.
2. Step your feet back, putting your weight on your toes and your wrists under your shoulders.
3. Engage your glutes and core to keep your body in a straight line from your shoulder girdle to your feet.
4. Press and hold for 45 seconds.