If you are new to the gym and looking to get started with strength training then, sis, you are in the right place!

I remember what it was like to be in your position! It can feel pretty intimidating to walk around the gym trying to figure out how to use the equipment. It’s confusing to see a thousand different articles on the internet about what the “best” gym workout looks like for building muscle and losing fat.

When you don’t know where to start, trying to conquer your goals feels overwhelming. You constantly question whether or not what you’re doing is “working,” which makes it hard to stay consistent and confident in the process.

But I promise it can get sooo much better! And I’m here to help because getting stronger, fitter, tougher, and healthier spills over into every area of your life. You deserve to feel your best! 

That being said, here is a great strength routine for beginners. We will stick to foundational exercises that will work your entire body. You will have both the video tutorials at the top of this post and written instructions below for every exercise. That way, you can conquer this full body training session with confidence! 

I’m so proud of you for seeking out guidance and structure so you can nail your routine and make lasting positive change. You are already on your way, girlfriend! This is a huge first step. 

Equipment

• Dumbbells
• Cable Station
• Exercise Mat (or other soft surface to do core work)
• Gym machines (seated leg curl and chest press)

Exercise Terms to Know

• Rep: the performance of the exercise motion once, from the initial lifting portion all the way
• Set: the performance of an exercise for the prescribed number of repetitions before stopping to rest. Please rest for 20 seconds to 1 minute between each set.
• *Next to each exercise you will see the reps and sets listed like this: # of Sets x # of Reps
• Superset: Perform 2 exercises one after the other without rest in between. After you perform both exercises, then you rest for 20 seconds to 1 minute.
• Failure: the point at which you can no longer lift the weight with good form. You should NEVER continue lifting without rest when you reach this point.


Picking the Appropriate Weight Size

The weight size you select should be the weight that you can use to perform the whole set with good form and still feel like you have two additional reps left in the tank at the end.

If you feel like you could pump out another 10 reps, the weight isn’t challenging enough for you. You need to go heavier!

If you feel like you’re failing on the last rep of every set or barely making it through all the reps prescribed, the weight is too heavy and you’re probably sacrificing form. We don’t want to over or under train the muscle.

Initially, picking the right weight right off the bat will feel a little harder, and that’s okay!

At the beginning, I suggest performing a couple of warm up sets to get a feel for what weights feel appropriate for the reps prescribed. Keep going heavier until you find the weight that fits the above description (2 extra reps still left in the tank but not much more.)

The Workout

1. Bird Dog - 3x15
2. Plank - 3x60 seconds (Or until failure. Whichever comes first.)
3. Db Sumo Squat Superset with Alternating Reverse Lunge - 3x10 each
4. Seated Cable Row - 3x12
5. Machine Seated Leg Curl - 3x10
6. Machine Chest Press - 3x10

Exercise Instructions

BIRD DOG

1. Get on all fours on an exercise mat with your hands directly underneath your shoulders and your knees directly underneath your hips. 
2. Activate the abdominal muscles. Think about hardening them the way you would if someone were about to punch you in the stomach.
3. Maintain a flat back and do not allow for any arching or rounding of the back. Visualize yourself balancing a cup of water on top of your back.
4. Raise the opposite arm and leg while bringing them into full extension. Keep the hips and shoulders square to the floor as you do so. (Remember that glass of water on your back! We don’t want to spill it.)
5. Slowly bring the extended arm and leg back to the starting position.
6. Repeat on the other side.
7. That’s one rep.

PLANK

1. Get into a push up position on an exercise mat. Hands should be directly underneath your shoulders and your legs should be fully extended behind you with your feet together. 
2. Keep your back flat by activating the ab muscles and squeezing the glutes. 
3. Do not allow your back to arch or round. Maintain that flat back while holding this position for the specified time.

DUMBBELL SUMO SQUAT

1. Stand with your feet wider than shoulder width apart with your toes pointed out at a 45 degree angle. Activate the core and keep the back flat. No arching or rounding.
2. Hold a dumbbell between both hands in front of your body with your arms fully extended.
3. Slowly lower your body towards the ground by pushing your hips back and bending at the knees. Keep your knees in line with your toes the entire time. Don’t let the knees cave inward. Make sure to keep your chest up the whole time.
4. When your thighs hit parallel to the floor, drive through your heels to push your body back up to the starting position.

ALTERNATING REVERSE LUNGE

1. Hold a dumbbell in each hand at your sides with arms fully extended. Stand with feet hip width apart. 
2. While keeping your chest up, extend one leg back and lower your body on the other leg.
3. Lower your body until the knee of your back leg nearly touches the floor and your front thigh is about parallel to the floor.
4. Drive through the heel of your front leg to push yourself back up to the starting position.
5. Repeat the movement on the other side.
6. That’s one rep.

SEATED CABLE ROW

1. Sit on a bench in front of a cable station. Hold the handle between both hands with your arms fully extended out in front of you.
2. Activate your core and keep the back flat as you sit tall on the bench
3. Pull the handles towards your chest while squeezing the shoulder blades together.
4. Slowly return to the starting position.

MACHINE SEATED LEG CURL

1. Adjust the machine’s backrest so that, when you’re seated, your knees line up with the pivot point. (This is the point at which the bottom part of the machine bends.) 
2. Adjust the thigh pad so that it rests against the top of your thighs, holding them in place.
3. Adjust the ankle pad so that it is just above the achilles tendon.
4. Sit on the machine with your back against the backrest.
5. Adjust the starting position so that your legs are extended out in front of you with a slight bend at the knee. Don’t fully lock out the knees.
6. Grasp the handles and curl the lower legs downward as far as you can.
7. With control, slowly return to the starting position.

MACHINE CHEST PRESS

1. Sit up straight with your back against the back support. Hold each handle with an overhand grip (palms facing down.) Elbows should be tucked rather than flared out directly to your sides. You want a 45-75 degree angle from your body.
2. Push both handles forward until your arms are fully extended out in front of your chest with just a slight bend in the elbows. (Don't lock out your elbows.)
3. Bend at the elbows to slowly return to the starting position. 

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Emily Cramer Fitness offers 1:1 online fitness and nutrition coaching for women who want to lose fat, build muscle, and finally stay consistent without all-or-nothing thinking.

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There will never be a perfect time to start. Confidence comes after you take action—and every small step forward brings you closer to the life you want.

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Applications are reviewed personally, and accepted applicants will be invited to a call to discuss goals and next steps.

Still have questions?

You’re not alone—here are the most common ones I hear from women considering 1:1 coaching.

Frequently Asked Questions

Q: Do I need to already be fit to apply?

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To Your Health & Success,

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