New to Strength Training? This 4-Move Workout Will Teach You the Fundamentals

Weightlifting comes easy for some, but it takes a lot of practice for others. If you’re ready to progress your workouts and add some weights to your routine, you’ve got to learn the basics before trying to perform advanced exercises.

If you’ve already got the bodyweight basics like squats and push-ups down pat, it’s time to graduate to weighted exercises. One way to do that is by utilizing the Smith Machine, an assisted weight machine that will help you get comfortable lifting heavier weights when doing exercises like the bench press and squats. In my opinion, the main purpose of this machine is to learn how to move weight with control before advancing to the free weights.

If you’re ready to start lifting heavy, continue reading.

The Workout

Complete three sets and the designated reps of each exercise before moving on to the next exercise. Take no more than 60 seconds of rest in between each set of each exercise. The rest in between each transition should be no more than two minutes before moving on to the next exercise.

If you’re new to strength training, I recommend using just the bar, which is about 15 pounds. If this feels too easy, you can gradually increase the weight. You should be able to complete all the reps without feeling extremely fatigued, but it also shouldn’t feel like you could do 50 reps of each exercise.

Smith Machine squat: three sets of 12 reps
Smith Machine row: three sets of 10 reps
Smith Machine split squat: three sets of 10 reps (each leg)
Smith Machine bench press: three sets of 12 reps


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