Strength Training for Beginners: A Simple 3-Day Routine

Strength Training for Beginners: A Simple 3-Day Routine
Strength training isn’t just for bodybuilders. It’s one of the best things you can do for your health — boosting metabolism, improving bone density, and making everyday tasks easier.
Here’s a beginner-friendly 3-day routine you can do at home with zero equipment or just a pair of dumbbells.
Why Start Strength Training?

• Builds lean muscle and burns more calories at rest
• Strengthens joints and bones
• Reduces risk of injury
• Boosts confidence and mood

Your 3-Day Beginner Plan
Day 1 – Upper Body (Push/Pull)

• Push-ups (regular or knee): 3 sets of 10
• Bent-over rows (use water bottles/dumbbells): 3 x 12
• Overhead press: 3 x 10
• Plank: 30–60 seconds

Day 2 – Lower Body

• Bodyweight squats: 3 x 15
• Glute bridges: 3 x 15
• Step-ups (use stairs or a box): 3 x 10 per leg
• Wall sit: 30 seconds

Day 3 – Full Body + Core

• Deadlifts (with backpack/dumbbell): 3 x 10
• Lunges: 3 x 10 per leg
• Russian twists: 3 x 20
• Bird dogs: 3 x 10 per side

How to Progress:

• Add 1–2 reps each week
• Use heavier weights when ready
• Rest 30–60 seconds between sets

Remember, form comes first. Consistency matters more than intensity. Build strength slowly, and your body will thank you.