Four-week strength training plan for beginners, designed to boost muscle mass and enhance balance.
Emma Simarro, a certified personal trainer, has designed a 3-day strength training plan tailored for women, making it accessible and unintimidating for beginners. The plan involves three full-body workouts a week, combining big compound movements and some isolation exercises.
The approach supports gradual strength gains, muscle engagement, and empowerment through manageable yet effective workouts. Emma Simarro's plan is perfect for beginners and she agreed to share it with Fit&Well readers.
Workout 1
The first workout consists of two lower-body lifts, three upper-body moves, and a core finisher. The exercises include dumbbell goblet squat, shoulder press, glute bridge, floor press, bent-over row, and dead bug. For those starting out, Simarro suggests using bodyweight exercises for form before gradually moving on to small weights like canned goods or water bottles.
Workout 2
Workout 2 focuses on lower-body strength, shoulder stability, core control, and upper-body power. The exercises include Romanian deadlift, lateral raise, reverse lunge, dumbbell woodchop, renegade row, push-up. This workout is essential for women during midlife to prevent shoulder injuries.
Workout 3
The third workout is ideal for improving muscular imbalances, posture, and coordination. Workout 3 emphasizes unilateral movements and exercises that train core stabilization. The exercises include Bulgarian split squat, single-arm row, step-up, chest fly, bent-over fly, and shoulder taps. Simarro suggests keeping the weights light to start and focusing on movement control and alignment.
Each workout comes with video demonstrations for every exercise, making it easy for beginners to understand the correct form for each move.
After four weeks of following this plan, the author felt stronger, had more energy, mental clarity, and was able to do their first full push-up. The plan requires a range of dumbbells for optimal results, but the author initially improvised with household items.
Strength training can help boost bone strength, improve balance, posture, and mobility. It's never too late to start, and Emma Simarro's plan is a great starting point for those looking to improve their strength and overall fitness.
[1] This section is a brief overview of the key features of the plan. For detailed information, please refer to the provided video guides.
Emma Simarro's 3-day strength training plan for women incorporates cardio exercises alongside fitness workouts that focus on strength, providing a comprehensive approach to health-and-wellness and fitness-and-exercise.
Each workout in the plan is designed to target specific areas such as lower-body lifts, upper-body moves, and core exercises, ensuring gradual strength gains, muscle engagement, and improved fitness.
By following this plan, individuals can anticipate strengthening their bones, enhancing their balance, posture, and mobility, while experiencing increased energy levels and mental clarity.
