Strength training novices should follow this workout, according to a personal trainer, with the trainer's own views shared below.
Personal trainer Jennifer Martin has shared a beginner-level dumbbell workout on Instagram, designed to help new exercisers or those returning after a break build foundational strength safely. The routine, which consists of six exercises, is performed in a circuit with 10 to 12 repetitions each, repeated three times.
The six exercises included in the workout are:
1. Goblet squat 2. Hammer curl 3. Chest press 4. Deadlift 5. Tabletop row 6. Glute bridge
To perform the workout, you'll need an exercise mat and two moderately heavy dumbbells. It is recommended to have a lighter and a heavier set of dumbbells on hand to switch depending on the move. Martin suggests performing the exercises in a circuit and taking 30-60 seconds of rest between each round.
For those new to strength training or returning after a break, Martin offers some helpful tips to ensure a safe and effective workout:
* Start with weights that feel manageable to avoid injury but provide enough resistance to challenge muscles. * Perform movements slowly and focus on proper form, especially when learning each exercise. * The workout can be adapted by adjusting weight and rest periods to match your fitness level. * For those returning after a break, ease into the workout by perhaps reducing reps or rounds initially and gradually increasing as strength improves. * Use an exercise mat for comfort on floor-based moves such as the glute bridge. * Take rest longer if needed close to 60 seconds between rounds to recover fully.
The exercises in this routine work multiple muscle groups, including larger muscles like the quads, glutes, and pecs. Squats and deadlifts can feel challenging at first, especially for beginners, but learning how to do strength training correctly is important. Starting with bodyweight is a smart choice for beginners or returning exercisers as it helps avoid compromising form and potential injury.
The individual who performed the workout was someone who took a two-month break from exercise after having a baby. They found Martin's workout a good place to start as they decided to get back to basics. While the individual did the goblet squat and glute bridge without weight due to not having picked up a dumbbell in two months, they found the workout challenging and beneficial for health, fitness, and longevity.
Martin does not offer detailed guidance or additional cues in the caption of the post, but her workout provides a solid foundation for those looking to start or restart their strength training journey. Strength training is a crucial component of any well-rounded fitness routine, and Martin's beginner-level dumbbell workout is an excellent starting point for those just beginning their strength training journey.
- Jennifer Martin's beginner-level dumbbell workout, shared on Instagram, is designed to help people build foundational strength, specifically targeting muscle groups like quads, glutes, and pecs through exercises such as squats and deadlifts.
- For those new to strength training, the workout offers helpful tips, including using weights that feel manageable, focusing on proper form, adapting the workout to match your fitness level, and using an exercise mat for comfort on floor-based moves.
- The science of health-and-wellness, fitness-and-exercise, and strength training supports the idea that Martin's workout provides a solid foundation for those starting or restarting their strength training journey, contributing to a well-rounded fitness routine for improved health, fitness, and longevity.
