A simple strength training workout, if you're nervous to lift weights

Don't let 'gymtimidation' get in the way

You should master the technique for each exercise before lifting heavier. Image: Getty

If you've been wanting to give weights training a whirl but the thought of stepping into a gym makes your palms sweat, the Base Body Babes have pulled together a simple workout to get you started.

Lifting weights has a myriad of benefits. From building muscle strength and tone to protecting your joints from injury and improving mobility and balance, it's certainly worth including in your workout schedule.

But if you’re new to strength training or returning after a break from exercise, it can be intimidating to start. 

According to trainers Diana Johnson and Felicia Oreb, better known as the Base Body Babes, your best bet is to keep things simple while you're starting out.

"We love this workout because it works the entire body with the use of only dumbbells and teaches you how to move well when performing the fundamental movement patterns that we use to strengthen our body," Diana explains.

"This workout should feel challenging, but at the same time you should walk away from the session feeling like you could have done more." 

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When developing your movement patterns, it’s important to challenge the body without fatiguing too much, as this can interfere with learning the movement, Felicia adds.

"To ensure this doesn't happen, we have chosen a low rep range on the main exercises so there is minimal fatigue and therefore, minimal technical breakdown, while you master the technique for each exercise."

The pair recommend performing this workout one to two times per week for four weeks to allow you to progress in strength and coordination.

"When starting any program, we recommend being conservative with the amount of weight lifted on week one, which means start light," Diana explains. "We do this so we can focus on lifting technique as well as guarantee that you can progress each week."

By week four, they ensure you'll see your improvements in strength, and you'll feel so much more confident with these movements, too.

It’s important to challenge the body without fatiguing too much. Image: Getty

Top tips for beginners to weight training

Learn the correct lifting technique

Before rushing into lifting heavy weights, it’s important to learn the correct lifting technique first and get your body moving the right way for you. The key to success is by taking it slow. This will promote building strength, coordination and confidence in the movements, so you can gradually progress, reduce the chance of injury and get the best results possible. Remember to aim for quality, not quantity.

Aim to progress each week

For lasting results, the aim is to make small improvements each week. When it comes to developing strength and transforming your body, gradually increase the intensity each week, either by increasing the amount of weight lifted, increasing the number of reps you perform or gradually increasing the degree of difficulty of the movement.  These improvements will add up over time, and it won’t be long before you are reaching all of your goals.

Follow a program

For optimal results, follow a structured training plan. Your training programs should change roughly every four weeks, as this time frame helps to prevent the body from adapting and plateauing. It's essential for the body to be continuously challenged in order for it to change and develop.

Diana Johnson and Felicia Oreb encourage all women to try their hand at strength training. Image: Supplied

Before you start, you'll need to understand some terminology. When the pair refers to 'the tempo', that means the speed of the lift. Using tempo is great for improving body awareness, improving control of lifts, improving stability, learning technique, and increasing the level of difficulty.

Then there's the 'eccentric phase', which is when you lengthen the muscle. On the lowering phase of the movement or the eccentric phase, lower the weight under control for the specified time. A 'three-second eccentric tempo' refers to taking three seconds to control the weight down.

The workout

Five sets of eight reps

Move 1 - Heel elevated goblet squat with a three-second eccentric tempo

Move 2 - Standing dumbbell shoulder press with a three-second eccentric tempo

Rest: Two to three minutes rest between sets 

Four sets of eight reps

Move 1 - Dumbbell sumo deadlift 

Move 2 - Bent over row - neutral grip (palms facing each other)

Rest: Two to three minutes rest between sets

Three sets of 20 reps

Move 1 - Glute bridge 

Move 2 - Plank, 20-second hold

Rest: Two to three minutes rest between sets

The moves

Heel elevated goblet squat 

Heel elevated goblet squat. Image: Supplied

1. Stand with feet hip-width apart, with your heels elevated on large weight plates or high elevation and your toes pointed slightly outwards
2. Hold a dumbbell up to your chest, ensuring the weight touches your upper chest throughout the whole movement
3. Squat down, pushing your knees out in the same direction as your toes
4. Squat as deep as your mobility allows over three seconds
5. Stand back up, maintaining a neutral spine throughout the movement 

Standing dumbbell shoulder press 

Standing dumbbell shoulder press. Image: Supplied

1. Stand upright with feet hip-width apart
2. Using a neutral grip, hold one dumbbell in each hand on your shoulders
3. Press the weight overhead to a full lock-out position
4. Lower weight back down to shoulders
5. Maintain a neutral spine throughout

Dumbbell sumo deadlift 

Dumbbell sumo deadlift  Image: Supplied

1. Stand in a wide stance with toes pointed slightly outwards
2. With an upright torso, squat down to grab the dumbbell with outstretched arms
3. Keep knees out in the same direction as toes
4. Pull the shoulder blades down towards the back pockets
5. Push the floor away till you're standing straight up
6. Lower weight back to the floor, pushing the knees back out over the toes
7. Maintain a neutral spine throughout

Dumbbell bent over row

Dumbbell bent over row. Image: Supplied

1. Stand upright with dumbbells held down by your side
2. Initiate the movement by hinging at the hips and bringing your torso as close to parallel from the ground as possible
3. Hold the dumbbells in a neutral grip with palms facing each other
4. With the dumbbells hanging straight down, pull the dumbbells towards the torso to the sides of your body
5. Pull the shoulder blades down towards the back pockets
6. Release dumbbells back to the full hang position
7. Maintain a neutral spine throughout

Glute bridge 

Glute bridge. Image: Supplied

1. Lay with your head and back on the floor 
2. Place feet firmly on the floor with knees at a 90-degree angle
3. Keep feet hip-width apart and push knees out towards your little toe
4. Think about drawing the rib cage to the pelvis
5. Drive the hips up and squeeze the glutes at the top of the movement 
6. Lower the hips back down and repeat the movement 

Plank

Plank. Image: Supplied

1. Begin by laying on the floor with your forearms flat
2. Push your body up onto your toes and elbows, keeping your hands flat on the floor and separated
3. Engage your core and maintain a neutral spine position 
4. Do not 'sag' through the midsection and hold for the prescribed time

You can download Diana and Felicia's brand new training app Base Body - The App for more strength training programs for beginners to advanced athletes.

Originally published as A simple strength training workout, if you're nervous to lift weights