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Strength training for beginners

Strength training is important for athletes but anyone can benefit from strength training. At Styring we often promote the squat, deadlift, bench press and overhead press for optimal gains. For beginners, it is best to start light, build up the weight slowly and use good technique to avoid injury.

Our upper-lower split we promote over 4 days is the ideal frequency for strength training and is ideal for beginners. The basic element is sticking to the compound lifts and I will provide a basic routine to follow.

Monday

Deadlift 3 x 5
Squat 5 x 5
Leg press 3 x 8
Jump squats 3 x 8

Tuesday

Bench press 5 x 5
Pull ups or lat pulldown 5 x 5
Dumbell overhead press 3 x 8
Barbell row 3 x 8

Thursday

Squats 5 x 5
Stiff leg deadlift 3 x 5
Leg press 3 x8
Jump squats 3 x 8

Friday

Overhead press/push press 5 x 5
Barbell row 5 x 5
Dumbell bench 3 x 8
Pull ups 3 x 8


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