BUILD: The Beginner's Guide to Starting a Strength Training Program
Amanda Hudock Training LLC
Strength & Conditioning, MobilityBUILD: The Beginner's Guide to Starting a Strength Training Program is your go-to guide for STARTING a strength routine.
This 6-week program is designed to teach you the difference between random workouts vs. training, to help you create a workout routine, and to help you show yourself that you CAN create time for to take care of yourself.
This program is created for those who are already doing some type of movement, whether that is endurance training, bootcamp classes, spin classes, or already lifting weights, and coach them through 6 weeks of intentional and progressive strength training.
Week one will test the squat, push up, deadlift, and pull up.
Over the course of 6 weeks, you will train to build strength and quality movement patterns, and then re-test these movements in the last week of work.
Expect to improve your squat, push up, pull up, and deadlift, as well as learn to train the kettlebell swing. By the end of the program, you will feel stronger, more confident, and ready to continue your strength journey!
Activation/Movement Prep
A
Complete 2 sets- Wall supported forearm plank :20s - goal is total body tension, push feet into wall to create tension from the feet to shoulders, brace core/glutes Prying goblet squat :45s, light weight or no weight at chest *press elbows into knees to open up chest/shoulders, feel upper back squeeze as you press, and keep knees aligned with ankles Heels elevated bodyweight squat x10 - no weight, just bodyweight with heels up to work squat pattern Goblet march :30s - RPE 7
B1
KB Goblet Squat - written cues
B2
Push Up
C1
Heels Elevated Goblet Squat - written cues
3 x 10
C2
Incline Push Up
C3
Hinge Row with Resistance Band
3 x 15
Strength/Endurance and Accessory
D
Complete 2 sets of work, rest :30-:45s between exercises, and 1 minute between sets. Wall supported Romanian deadlift x8L/8R - RPE 6, lighter weight, just build the pattern and stability *back heel in wall, watch video for example *important to watch your ankles, knees, hips, and shoulders -- with one leg back these will want to move around, make sure joints are aligned Seated halo, alternating directions x8 reps (4L/4R), RPE 4-5--lighter weight, video for cues *pause in each corner of your halo for :03s, take this slow and controlled
Activation/Movement Prep
A
Complete 2 sets- Hinge with dowel x5 *use a broom or mop if you do not have access to a dowel Arm bar - watch demo explanation, do this bodyweight if this is your first time ever doing :45sL/:45sR - bodyweight or light weight. After you understand how to get in and out of position, add very light weight, RPE 3 to start. If you have done this before, use RPE 5 weight. Single arm overhead march :30sL/:30sR - RPE 6 *start lighter, focus on overhead mobility and core/glute engagement
B1
Kettlbell Deadlift - written cues/form check
B2
Pull Up (Tactical Grip)
C1
Kettlebell Goodmorning
3 x 10
C2
Toes Elevated KB Deadlift
3 x 10
C3
Wall Supported Half Kneeling OH Press
3 x 10
Strength/Endurance and Accessory
D
Complete 2 sets of work, rest :30-:45s between exercises, and 1-2 minutes between sets Alternating reverse lunge, bodyweight x8L/8R *again, build movement pattern and single leg stability, step back to lunge and hold each rep for :03s, patience here *bodyweight or very light weights at sides Half kneel with thoracic rotation - load up overhead or complete bodyweight x5L/5R @ RPE 4-5 *super light weight here *goal is to rotate through thoracic spine while reaching arm overhead, getting the upper body mobile Rest 1 min between sets
Amanda Hoffman
Certified Personal Trainer, Russian Kettlebell Coach, Registered Yoga Teacher
The best time to start is now. You have 6 weeks to BUILD your muscle and strength, create a realistic workout routine, and learn what it means to follow an intentional workout program. Learn, train, and master the basics.
Get BUILD: The Beginner's Guide to Starting a Strength Training Program
BUILD Participant
Workout AND have fun
Verified Athlete""This is such a great strength based and progressive overload kettlebell program! The workouts are challenging yet fun and also easy to understand with the form videos.""
BUILD Participant
Train for REAL results
Verified Athlete""I've seen serious strength gains, I feel better and I move better! The programing is fun and challenging! Amanda has done an amazing job providing written directions and video tutorials so you know exactly what to do and she's always there to answer any questions you may have!""
