How to Create a Full Body Strength Routine

One reason people don’t commit to strength training is because they don’t know where to begin or how to create their own program. They feel that they have to rely upon outside sources, such as DVDs or personal trainers, just to get started.

And as we all know, these sources cost money. Sometimes LOTS of money. No one wants to spend their hard-earned cash on something they don’t want to do (but feel they should do) anyway!

The truth is, putting together your own full body strength training program is totally doable. You don’t need any outside assistance, you don’t need any equipment, and you don’t need to spend any money!

Creating an effective routine is literally as easy as 1-2-3. Here, let me show you…

#1: Lower Body

Choose one exercise that works the muscles of the lower body, i.e. glutes, quads, hamstrings, calves, etc.

Here are just a few:

• Squats
• Hindu Squats
• Lunges
• Calf Raises
• One-Legged Squat
• Wall Sit

#2: Abs

Choose one exercise that works your abdominal muscles, i.e. rectus abdominis, external obliques, etc.

Here are just a few:

• Crunches
• Sit Ups
• Bicycles
• Russian Twists
• Hanging Leg Raises
• Supermans

#3: Upper Body

Choose one exercise that works the muscles of the upper body, i.e. chest, back, triceps, biceps, etc.

Here are just a few:

• Push Ups
• Pull Ups
• Dips
• Pike Presses
• Handstands
• Reverse Push Ups

The Routine

Now that you’ve decided on 3 exercises, it’s time to put them together into a routine. Here’s an example:

1. Squats
2. Crunches
3. Push Ups

Set a watch for 5 minutes. For each exercise, do as many repetitions as you can within that time limit before moving on to the next one.

There are many other routines you can try to add variety and further challenge yourself.

For instance, you could time yourself and see how long it takes you to do 25, 50, 100, etc. repetitions of each exercise. You could also make the routine into a circuit, where you do a few repetitions of each exercise back-to-back and then repeat for multiple rounds.

No matter which routine you create, the most important thing is to make sure you keep track of how many repetitions and/or the speed with which you do each exercise. This way, you can accurately monitor your strength gains over time.

Progression

The real key to any fitness routine is progression. Without progressively increasing the intensity, duration, or frequency of your workouts as you become more fit, you will not continue to see improvements. In other words, you will plateau.

Don’t worry, this is an easy fix.

In terms of strength training, your goal is to increase the intensity. One way to do this is to add some resistance. For instance, if squats are becoming too easy, try adding some weight by holding dumbbells at your sides.

Another way is to create an unstable surface to work on. So if crunches are a breeze, try doing them on a stability ball.

The possibilities for increasing the demand, and therefore continuing to see the results you want, are endless.

See, now how easy was that?

Go raw and be fit,

Swayze