Beginner Strength Training 

If you’re a newbie to weight training, or if you’re a runner, and want to learn which types of exercises to incorporate into a running schedule to prevent injuries, this plan is perfect for you. This program serves as an introduction to weight training, mobility, and plyometrics. Weight training helps build strong bones and joints (prevents injuries and aches and pains), and mobility helps open up your range of motion to optimize performance in all movements. When you combine the two, you get big changes. All the movements are beginner-level and progress, in terms of difficulty, as you go. 

Each week you will have: 

• 4 strength training workouts (20-40 minutes) 

• 1 mobility day: flexibility and range of motion (all bodyweight) 

Equipment needed: kettlebell (can use dumbbell instead for most of the movements), foam roller, mat, yoga block, and resistance bands.

Level: Beginner

Additional details: If you’re intimidated by weights or don’t know where to start, this is a great program for you. The movements serve as an introduction to bilateral and unilateral movement, plyometrics (learn how to jump), core work, and mobility. Mobility helps improve your range of motion and movement capacity so you can prevent injuries and optimize movement capacity.