The Best 30-Day Strength Workout for Beginners
Embarking on a journey to build strength is a wonderful choice, especially if you're new to the world of fitness. Whether you're aiming to shed a few pounds, improve your overall health, or boost your confidence, strength training can help you achieve these goals. For my new clients, I recommend beginning your strength training journey with a 30-day program. That's why I have the best 30-day strength workout for beginners to start doing today.
This beginner's strength workout plan is designed to provide you with a structured approach to building strength, muscle tone, and endurance. With consistent effort and a protein-rich diet, you'll be amazed at the progress you can make in just one month.
Remember to maintain proper form, gradually increase weights and reps, and combine it with a balanced diet for the best results. As you progress, consider consulting a fitness professional to customize your workout plan further and ensure you reach your fitness goals safely and effectively.
Keep reading to learn all about the best 30-day strength workout for beginners. And when you're finished, be sure to check out the 5 Best Bodyweight Exercises To Lose Belly Overhang in 30 Days.
Day 1-10: Building the Foundation
For the first portion of your 30-day program, focus on building a foundation of good form, daily habits, and feeling comfortable with the movements. For the first 10 days, you won't need any dumbbells or additional weights.
1. Bodyweight Squats
Bodyweight squats are a fundamental exercise that targets your quadriceps, hamstrings, and glutes. They also help improve balance and mobility.
Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Lower yourself until your thighs are parallel to the ground. Push through your heels to stand back up. Repeat for three sets of 12 reps.
Pushups work your chest, shoulders, and triceps. They also engage your core for stability.
Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping them close to your sides. Lower until your chest is close to the ground. Push back up to the starting position. Repeat for three sets of 10 reps.
Planks are fantastic for building core strength and stability, which is crucial for overall body strength.
Start in a pushup position with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels. Engage your core by squeezing your glutes and pulling your navel toward your spine. Hold for 20 to 30 seconds, gradually increasing the time.
Day 11-20: Stepping Up the Challenge
Now that you have the basics down and are building foundational strength, it's time to add some weights to the equation. You can use dumbbells, kettlebells, or even household items like bottles of water to add resistance.
1. Goblet Squats
Goblet squats add resistance to your squats, helping you build more leg strength and muscle. For this exercise, choose a dumbbell or kettlebell that feels challenging, but not so difficult you can't perform the movements.
Hold a dumbbell or kettlebell close to your chest with both hands. Perform a squat as described in the bodyweight squats. Repeat for three sets of 12 reps.
2. Dumbbell Rows
Dumbbell rows target your upper back and help improve posture.
Hold a dumbbell in each hand with your palms facing your body. Bend at your hips and knees, keeping your back flat and your chest up. Lower the dumbbells toward the ground. Pull the dumbbells to your hips by squeezing your shoulder blades together. Repeat for three sets of 10 reps per arm.
3. Side Planks
Side planks strengthen your obliques and improve lateral core stability. For an added challenge, you can hold a dumbbell or weight plate against your top hip for resistance.
Lie on your side with your elbow directly beneath your shoulder and your legs stacked. Lift your hips off the ground, creating a straight line from head to heels. Hold for 20 to 30 seconds on each side.
Day 21-30: Increasing the Intensity
For the final stretch of your 30-day strength workout, it's time to up the intensity. The following exercises are all compound movements, which engage multiple large muscle groups. Try to limit your rest time between sets to add cardio to the routine.
1. Dumbbell Lunges
Lunges target your lower body and improve balance and coordination.
Hold a dumbbell in each hand by your sides. Step forward with one leg, and lower your body until both knees are bent at 90 degrees. Push through your front heel to return to the starting position. Repeat for three sets of 12 reps per leg.
2. Dumbbell Bench Press
Bench presses work your chest, shoulders, and triceps, enhancing upper-body strength. You can perform this exercise on a bench or on the floor.
Lie on your back on a bench or the floor, holding a dumbbell in each hand above your chest. Lower the dumbbells until your elbows are at a 90-degree angle. Push the dumbbells back up to the starting position. Repeat for three sets of 10 reps.
3. Bicycle Crunches
Bicycle crunches are effective for working the entire core and burning calories.
Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground. Bring your left elbow toward your right knee while extending your left leg. Alternate sides in a pedaling motion. Repeat for three sets of 20 reps (10 per side).