Strength training is a great way to get your body moving and an excellent place to start if you’re new to the gym or exercising.  

The benefits are endless; it can help you manage or lose weight, increase your metabolism to help you burn more calories at rest, help develop strong bones, improves your ability to do everyday tasks and it can even help manage chronic health conditions.

BARBELL SQUATS - 3 SETS OF 10 REPS

  • Begin with the bar on your upper-back, and your feet shoulder-width apart 
  • Squat down by pushing your knees outwards while moving your hips back 
  • Continue lowering the barbell down until your legs are bent at a 90-degree angle or as far as you can while maintaining proper form 
  • Press through your heels to push yourself back up to the starting position and squeezing your glutes at the top of the movement for one rep 

BENCH PRESS - 3 SETS OF 12 REPS

  • Begin lying flat on your back on a bench 
  • Grip a barbell with your hands a little wider than shoulder-width apart, so when you’re at the bottom of the movement, your hands are directly above your elbows 
  • Bring the bar slowly down to your chest as you breathe in 
  • Once you’re an inch or so above your chest, breathe out and push the bar upward 
  • Slowly bring the bar back to the starting position for one rep

OVERHEAD PRESS - 3 SETS OF 12 REPS

  • Stand with your feet shoulder-width apart and knees slightly bent 
  • Hold a barbell with both hands slightly wider than shoulder-width palms facing forward 
  • Contract your core before pressing the weight overhead until your arms are straight and your biceps are pressed against your ear 
  • Pause briefly at the top of the movement, then inhale as you slowly lower the weight back down to the starting position for one rep 

WEIGHTED LUNGES - 3 SETS OF 10 REPS

  • Begin standing straight holding a barbell on your back, feet shoulder-width apart 
  • Take a big step forward with either le, bending at the knee until your front thigh approaches parallel to the ground, landing on your heel 
  • Ensure your front knee does not move past your toes 
  • Push off with your front leg, stepping back to the starting position and repeat the movement with the opposite leg

BENT-OVER ROWS - 3 SETS OF 10 REPS

  • Begin with your feet hip-distance apart, gripping the bar with your hands slightly wider than your hips 
  • Hinge forward, keeping your back straight and your head and neck in a neutral position 
  • Initiate the row by bringing your elbows back and activating the rhomboids to move the barbell towards your body 
  • At the top of the of the movement, squeeze your upper back and your shoulder blades together 
  • Slowly lower the bar down to the starting position for one rep

LATERAL RAISES - 3 SETS OF 10 REPS

  • Begin standing hip-width apart holding two dumbbells in each hand at your sides with your palms facing inwards 
  • Pinch your shoulder blades together and with both arms lift the weights out to your sides 
  • Keep your wrists straight and knees slightly bent 
  • Raise the dumbbells to chin height and slowly lower back down for one rep