BEGINNER EXERCISE PROGRAM

If you’re beginning an exercise program, these exercises are a great way to start building muscular strength and endurance in your major muscle groups.

When you’re first starting out, use light weights or low resistance bands during the first week while you learn the proper form for each exercise. During the second week, progress to slightly heavier weights and higher resistance. By the end of the second week, you should know how much weight and resistance you need to correctly do 8 to 12 repetitions of each exercise.

As you continue working out, your muscular strength and endurance will increase, and you’ll need to add more weight or resistance. If you can do more than 12 repetitions of an exercise, you need to add more weight, and if you can’t do at least 8 repetitions, you need to decrease your weight. Three sets of 8 to 12 repetitions is the maximum number of sets you should do.

Click on the links below to learn more about each exercise in the beginning exercise program and to watch videos of each exercise being correctly executed by Guard athletes.

Bench press The bench press is one of the most popular and effective exercises for building muscle and strength in your chest, shoulders, and triceps. View More »
Bent-leg deadlift The bent-leg deadlift builds several muscles simultaneously, including quadriceps, gluteals, trapezius, and the erector spinae that run parallel to your spinal cord. View More »
Heel raise Heel raises isolate and strengthen your calf muscles, the muscles in the back of your lower legs that help you climb, run, and walk. View More »
Lat pull-down The lat pull-down helps to strengthen the latissimus dorsi muscles of the back, as well as your biceps. View More »
Lat pull-up Pull-ups will build muscle in your shoulders, arms, and back quicker than any other exercise. View More »
Leg curl An isolation exercise, leg curls allow you to focus intensity on toning just your hamstrings. View More »
Leg Press The leg press is a great multiple joint exercise to increase your lower body strength. View More »
Overhead press The overhead press works your core (trunk) muscles, as well as shoulders, upper chest, and arms. View More »
Squats Squats are often called “the king of all weight-training exercises.” Squatting can help improve your overall body conditioning. View More »

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