If you are ready to take your program to the next level, and want to start adding strength training to your conditioning routine, see below for a basic beginner schedule. Note, that we are not prescribing this for any individual. We encourage you to work with a personal trainer or coach to develop the best plan for you, this is just a starting point.
A basic beginner strength training schedule can include:
Monday:
- Squats 3 sets of 8-12 reps
- Bench Press 3 sets of 8-12 reps
- Barbell Rows 3 sets of 8-12 reps
Tuesday:
- Deadlifts 3 sets of 8-12 reps
- Standing Military Press 3 sets of 8-12 reps
- Pull-Ups or Pull-Downs 3 sets of 8-12 reps
Wednesday: Rest
Thursday:
- Squats 3 sets of 8-12 reps
- Incline Bench Press 3 sets of 8-12 reps
- Dumbbell Rows 3 sets of 8-12 reps
Friday:
- Deadlifts 3 sets of 8-12 reps
- Standing Dumbbell Press 3 sets of 8-12 reps
- Pull-Ups or Pull-Downs 3 sets of 8-12 reps
Saturday and Sunday: Rest
It's important to note that this is just a basic template and can be adjusted based on your personal goals and fitness level. It's also important to warm up properly before each workout and to work with a professional trainer or coach to ensure proper form and to avoid injury.