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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 57 (from laksa147)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa057.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.loseit.com/articles/complete-beginner-strength-training-workout/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.loseit.com/articles/complete-beginner-strength-training-workout/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.loseit.com\/articles\/complete-beginner-strength-training-workout\/","crawl_time":1775806210,"first_indexed_time":1747466002,"http_code":200,"src_unparsed":"com,loseit!www,\/articles\/complete-beginner-strength-training-workout\/ s443","src_root_hash":"4083334403439425857","history_drop_reason":null,"meta_title":"A Full-Body Strength Training Workout for Beginners","meta_descriptions":["This trainer-designed short full-body workout performed just twice a week can help you boost muscle, improve metabolism, and protect your bones, among other benefits."],"attrs_boilerpipe_text":"When it comes to building strength and muscle, a little goes a long way. The\nCenters for Disease Control and Prevention (CDC)\nrecommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle.\nAnd yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of\nAudrey Bowman Fitness\n, based in the\nKnoxville, Tennessee, area\n.\nBelow, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this\nworkout twice a week\n, with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more.\nFull-Body Beginner Workout\nBowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout.\nSuperset 1\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n10 Dumbbell Goblet Squats\nStand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes.\n10 Dumbbell Bent-Over Rows\nStand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out.\nAs you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position.\nYou could do this with one dumbbell at a time, alternating sides as a modification.\nSuperset 2\nDo these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times.\n10 Dumbbell Reverse Lunges\nStand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can.\nHold this position for 1 second, then drive through your right heel to rise back to the starting position.\nComplete 10 reps on each side.\nThis can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely.\n10 Dumbbell Overhead Presses\nStand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position.\nSuperset 3\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n10 Push-Ups\nStart in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position.\nPush-ups\ncan be modified in a variety of ways, Bowman says, from easiest to hardest:\nWall push-ups\nIncline push-ups against a sturdy chair or bench\nFloor push-up on your knees\nFinally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.”\n12 Dead Bugs\nLie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position.\nRepeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side.\nThe Wrap-Up\nIn less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the\nMayo Clinic\n.\nAs with any new exercise routine, start slowly and carefully so you feel\nchallenged\nbut not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance.\nEditorial Resources and Fact-Checking\nAdult Activity: An Overview.\nCenters for Disease Control and Prevention\n. December 20, 2023.\nGrowing Stronger: Strength Training for Older Adults.\nCenters for Disease Control and Prevention and Tufts University\n.\nStrength Training: Get Stronger, Leaner, Healthier.\nMayo Clinic\n. April 29, 2023.","attrs_markdown":"![menu](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![menu](https:\/\/assets.loseitblog.com\/public\/svgs\/menu.svg?w=1920)\n\n[![Lose It\\!](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Lose It\\!](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=350)](https:\/\/www.loseit.com\/articles\/)\n\n[Weight Loss](https:\/\/www.loseit.com\/articles\/weight-loss\/all-articles\/ \"Weight Loss\")\n\n### Weight Loss\nGet expert advice and member motivation to guide you on a successful weight loss journey.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/weight-loss\/all-articles\/)\n\n[The Weight Loss Journey](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/all-articles\/ \"The Weight Loss Journey\")\n\n[Getting Started](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/getting-started\/all-articles\/)\n\n[The Day-to-Day](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/the-day-to-day\/all-articles\/)\n\n[Moving Through a Plateau](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/moving-through-a-plateau\/all-articles\/)\n\n[Maintaining](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/maintaining\/all-articles\/)\n\n[Your Body & Weight Loss](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/your-body-and-weight-loss\/all-articles\/)\n\n[Making Weight Loss Work for You](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/making-weight-loss-work-for-you\/all-articles\/)\n\n[Weight Loss Drugs](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/weight-loss-drugs\/all-articles\/)\n\n[Member Inspiration](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/all-articles\/ \"Member Inspiration\")\n\n[10–50 Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/10-50-lbs-lost\/all-articles\/)\n\n[50–100 Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/50-100-lbs-lost\/all-articles\/)\n\n[100+ Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/100-lbs-lost\/all-articles\/)\n\n[Using Lose It\\!](https:\/\/www.loseit.com\/articles\/weight-loss\/using-loseit\/all-articles\/ \"Using Lose It!\")\n\n[General Usage](https:\/\/www.loseit.com\/articles\/weight-loss\/using-loseit\/general-usage\/all-articles\/)\n\n[Columns](https:\/\/www.loseit.com\/columns\/ask-an-rd\/ \"Ask an RD\")\n\n[Ask an RD](https:\/\/www.loseit.com\/columns\/ask-an-rd\/)\n\n[Nutrition & Diet](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/all-articles\/ \"Nutrition & Diet\")\n\n### Nutrition & Diet\nUnderstand what makes food nutritious, find eating patterns that nourish you, and make smarter meal choices.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/all-articles\/)\n\n[Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/all-articles\/ \"Diets \")\n\n[Low-Calorie Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/low-calorie-diets\/all-articles\/)\n\n[Whole-Food Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/whole-food-diets\/all-articles\/)\n\n[Plant-Based Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/plant-based-diet\/all-articles\/)\n\n[Carb-Conscious Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/carb-conscious-diets\/all-articles\/)\n\n[Time-Based Eating](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/time-based-eating\/all-articles\/)\n\n[High-Protein Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/high-protein-diets\/all-articles\/)\n\n[Hormones & Diet](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/hormones-diet\/all-articles\/)\n\n[Balanced Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/balanced-diets\/all-articles\/)\n\n[Diet Trends](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/diet-trends\/all-articles\/)\n\n[Dining Out](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/all-articles\/ \"Dining Out\")\n\n[Dining-Out Strategies](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/dining-out-strategies\/all-articles\/)\n\n[On-the-Go Picks](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/on-the-go-picks\/all-articles\/)\n\n[Nutrients](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/all-articles\/ \"Nutrients\")\n\n[Protein](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/protein\/all-articles\/)\n\n[Carbohydrates](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/carbohydrates\/all-articles\/)\n\n[Fats](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/fats\/all-articles\/)\n\n[Vitamins, Minerals & Supplements](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/vitamins-minerals-supplements\/all-articles\/)\n\n[Other Nutrients](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/other-nutrients\/all-articles\/)\n\n[Food Groups](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/all-articles\/ \"Food Groups\")\n\n[Grains](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/grains\/all-articles\/)\n\n[Meats & Seafood](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/meats-seafood\/all-articles\/)\n\n[Beans, Lentils & Legumes](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/beans-lentils-legumes\/all-articles\/)\n\n[Nuts & Seeds](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/nuts-seeds\/all-articles\/)\n\n[Fruits](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/fruits\/all-articles\/)\n\n[Vegetables](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/vegetables\/all-articles\/)\n\n[Dairy](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/dairy\/all-articles\/)\n\n[Beverages](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/beverages\/all-articles\/)\n\n[Recipes & Cooking](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/all-articles\/ \"Recipes & Cooking\")\n\n### Recipes & Cooking\nDiscover new, inspiring ways to prepare the foods you love.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/all-articles\/)\n\n[Recipes](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/all-articles\/ \"Recipes\")\n\n[Breakfast](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/breakfast\/all-articles\/)\n\n[Lunch & Dinner](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/lunch-dinner\/all-articles\/)\n\n[Snacks](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/snacks\/all-articles\/)\n\n[Dessert](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/dessert\/all-articles\/)\n\n[Drinks](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/drinks\/all-articles\/)\n\n[Cooking](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/all-articles\/ \"Cooking\")\n\n[Meal Prep](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/meal-prep\/all-articles\/)\n\n[Simple Swaps](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/simple-swaps\/all-articles\/)\n\n[Kitchen Staples](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/kitchen-staples\/all-articles\/)\n\n[Cooking Basics](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/cooking-basics\/all-articles\/)\n\n[Meal Plans](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/meal-plans\/all-articles\/)\n\n[Exercise & Fitness](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/ \"Exercise & Fitness\")\n\n### Exercise & Fitness\nLearn the “how” and “why” behind movement, from small daily activities to intentional workouts.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/)\n\n[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/ \"Workouts\")\n\n[Beginner Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/beginner-workouts\/all-articles\/)\n\n[Low-Impact](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/low-impact\/all-articles\/)\n\n[Upper Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/upper-body\/all-articles\/)\n\n[Lower Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/lower-body\/all-articles\/)\n\n[Core](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/core\/all-articles\/)\n\n[Full Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/full-body\/all-articles\/)\n\n[Cardio](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/cardio\/all-articles\/)\n\n[Yoga & Stretching](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/yoga-stretching\/all-articles\/)\n\n[Ways to Move](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/all-articles\/ \"Ways to Move\")\n\n[Move More Tips](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/move-more-tips\/all-articles\/)\n\n[Exercise & Weight Loss](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/exercise-weight-loss\/all-articles\/)\n\n[Exercise How-Tos](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/exercise-how-tos\/all-articles\/)\n\n[Movement Basics](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/movement-basics\/all-articles\/)\n\n[Lifestyle & Mindset](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/all-articles\/ \"Lifestyle & Mindset\")\n\n### Lifestyle & Mindset\nImprove your emotional and mental health to support your body’s transformation.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/all-articles\/)\n\n[Healthy Habits](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/all-articles\/ \"Healthy Habits\")\n\n[The Art of Habit Formation](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/the-art-of-habit-formation\/all-articles\/)\n\n[Long-Term Behavior Change](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/long-term-behavior-change\/all-articles\/)\n\n[Emotional Wellness](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/all-articles\/ \"Emotional Wellness\")\n\n[Stress](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/stress\/all-articles\/)\n\n[Sleep](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/sleep\/all-articles\/)\n\n[Self-Care](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/self-care\/all-articles\/)\n\n[Emotional Health](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/all-articles\/ \"Emotional Health\")\n\n[Your Relationship With Food](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/your-relationship-with-food\/all-articles\/)\n\n[Weight Loss Psychology](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/weight-loss-psychology\/all-articles\/)\n\n[Eating & Behavioral Challenges](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/eating-behavioral-challenges\/all-articles\/)\n\n[Search](https:\/\/www.loseit.com\/search)\n\nNewsletter\n\n[Search](https:\/\/www.loseit.com\/search)\n\nNewsletter\n\n[Sign Up](https:\/\/loseit.sng.link\/Ads36\/i3kt\/dqng)\n\nAdvertisement\n\n[Exercise & Fitness](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/)\n\n[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\n# A Full-Body Strength Training Workout for Beginners\nIt doesn’t take much time each week to boost muscle, improve metabolism, and protect your bones, among other benefits. Here’s how.\n\n[![Diana Kelly Levey](https:\/\/images.loseitblog.com\/images\/DianaKellyLevey.headshot4.jpg?w=1920)](https:\/\/www.loseit.com\/author\/diana-kelly-levey\/)\n\nBy[Diana Kelly Levey](https:\/\/www.loseit.com\/author\/diana-kelly-levey\/)\n\n[![Scott Haak](https:\/\/images.loseitblog.com\/images\/scott-haak-bio.jpg?w=1920)](https:\/\/www.loseit.com\/author\/scott-haak\/)\n\nExpert Reviewed\n\nby[Scott Haak, PT, DPT, MTC, CSCS](https:\/\/www.loseit.com\/author\/scott-haak\/)\n\nPublished on May 16, 2025\n\nPublished on May 16, 2025\n\n![Animation of a woman performing a bent-over row with dumbbells.](https:\/\/images.loseitblog.com\/images\/LI-Complete%20Beginner%20Strength%20Training%20Workout.gif?w=1920)\n\nA bent-over row with lighter weights is an excellent, beginner-friendly move.\n\nWhen it comes to building strength and muscle, a little goes a long way. The [Centers for Disease Control and Prevention (CDC)](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) recommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle.\n\nAnd yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of [Audrey Bowman Fitness](https:\/\/audreybowmanfitness.com\/), based in the Knoxville, Tennessee, area.\n\nBelow, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this [workout twice a week](https:\/\/www.loseit.com\/articles\/twice-a-week-strength-training-routine\/), with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more.\n\n## What to Know Before You Try It\n#### Is this workout safe and appropriate for everyone?\n#### What equipment will I need?\n#### How do I warm up?\n#### How often should I do the workouts?\n## Full-Body Beginner Workout\nBowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout.\n\n### Superset 1\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n\n### 10 Dumbbell Goblet Squats\n![Dumbbell Goblet Squats](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Dumbbell Goblet Squats](https:\/\/images.loseitblog.com\/images\/Dumbbell%20Goblet%20Squats.gif)\n\nStand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes.\n\n### 10 Dumbbell Bent-Over Rows\n![Dumbbell Bent-Over Rows ](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Dumbbell Bent-Over Rows ](https:\/\/images.loseitblog.com\/images\/Dumbbell%20Bent-Over%20Rows.gif)\n\nStand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out.\n\nAs you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position.\n\nYou could do this with one dumbbell at a time, alternating sides as a modification.\n\n### Superset 2\nDo these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times.\n\n### 10 Dumbbell Reverse Lunges\n![Dumbbell Reverse Lunges ](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Dumbbell Reverse Lunges ](https:\/\/images.loseitblog.com\/images\/Dumbbell%20Reverse%20Lunges%20-%20Update.gif)\n\nStand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can.\n\nHold this position for 1 second, then drive through your right heel to rise back to the starting position.\n\nComplete 10 reps on each side.\n\nThis can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely.\n\n### 10 Dumbbell Overhead Presses\n![Dumbbell Overhead Presses](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Dumbbell Overhead Presses](https:\/\/images.loseitblog.com\/images\/Dumbbell%20Overhead%20Presses.gif)\n\nStand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position.\n\n### Superset 3\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n\n### 10 Push-Ups\n![Pushups](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Pushups](https:\/\/images.loseitblog.com\/images\/Pushups.gif)\n\nPushups\n\nStart in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position.\n\n[Push-ups](https:\/\/www.loseit.com\/articles\/how-to-do-the-perfect-push-up\/) can be modified in a variety of ways, Bowman says, from easiest to hardest:\n\n- Wall push-ups\n- Incline push-ups against a sturdy chair or bench\n- Floor push-up on your knees\n- Finally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.”\n### 12 Dead Bugs\n![Deadbugs ](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Deadbugs ](https:\/\/images.loseitblog.com\/images\/Deadbugs.gif)\n\nLie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position.\n\nRepeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side.\n\n## The Wrap-Up\nIn less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670).\n\nAs with any new exercise routine, start slowly and carefully so you feel [challenged](https:\/\/www.cdc.gov\/physical-activity-basics\/adding-older-adults\/what-counts.html#cdc_generic_section_2-muscle-strengthening-activities) but not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance.\n\nEditorial Resources and Fact-Checking\n\n- Adult Activity: An Overview. [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html). December 20, 2023.\n- Growing Stronger: Strength Training for Older Adults. [Centers for Disease Control and Prevention and Tufts University](https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf).\n- Strength Training: Get Stronger, Leaner, Healthier. [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670). April 29, 2023.\n\n![https:\/\/images.loseitblog.com\/images\/DianaKellyLevey.headshot4.jpg](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/DianaKellyLevey.headshot4.jpg](https:\/\/images.loseitblog.com\/images\/DianaKellyLevey.headshot4.jpg?w=1920)\n\nDiana Kelly Levey\n\nDiana Kelly Levey is a Long Island, NY-based freelance journalist and former magazine editor (Prevention, Muscle & Fitness, WW) who's been covering weight loss, health, nutrition, fitness and wellness topics for two decades.\n\nShe’s a published author of \"Your Perfect Diet Match\" (Simon & Schuster, 2020) and has self-published freelance books. She's a sucker for red wine, dark chocolate, and Swedish fish.\n\n[View all posts by Diana Kelly Levey](https:\/\/www.loseit.com\/author\/diana-kelly-levey\/)\n\n![https:\/\/images.loseitblog.com\/images\/scott-haak-bio.jpg](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/scott-haak-bio.jpg](https:\/\/images.loseitblog.com\/images\/scott-haak-bio.jpg?w=1920)\n\nScott Haak, PT, DPT, MTC, CSCS\n\nFaculty member at the Sports Medicine Fellowship program at Mayo Clinic Florida\n\n[View all posts by Scott Haak](https:\/\/www.loseit.com\/author\/scott-haak\/)\n\nAdvertisement\n\n![https:\/\/images.loseitblog.com\/images\/Logo\\_LI.png](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=256)\n\nNEWSLETTER\n\nFind the Secret Ingredient to a Healthier You\n\nGet expert-backed tips on eating, exercising, logging, and more to support every step of your weight loss journey.\n\nBy subscribing you agree to the [Terms of Use](https:\/\/www.loseit.com\/terms\/) and [Privacy Policy](https:\/\/loseit.com\/privacy\/).\n\n![Newsletter](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Newsletter](https:\/\/assets.loseitblog.com\/public\/images\/newsletter\/newsletter-default-image.png?w=1920&q=100)\n\nThe Latest in[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\nWorkouts\n\n[Can’t Sit Cross-Legged? Here’s Why, Plus Exercises to Get You There](https:\/\/www.loseit.com\/articles\/cant-sit-cross-legged\/)\n\nIf you struggle to sit cross-legged, the issue may be limited hip mobility, stiff knees, or weak glutes. These lower-body moves can help limber you up.\n\nBy Jaime OsnatoApr 1, 2026\n\n[![Woman on yoga mat crossing legs during workout](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Woman on yoga mat crossing legs during workout](https:\/\/images.loseitblog.com\/images\/Cant-sit-cross-legged-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/cant-sit-cross-legged\/)\n\nWorkouts\n\n[Beginner Walking Series: How to Work Up to 10,000 Steps a Day](https:\/\/www.loseit.com\/articles\/beginner-walking-series-how-to-work-up-to-10k-steps-a-day\/)\n\nLearn how to make getting in 10,000 steps daily more doable.\n\nBy April BenshosanMar 13, 2026\n\n[![https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/beginner-walking-series-how-to-work-up-to-10k-steps-a-day\/)\n\nWorkouts\n\n[Can Rucking Help You Lose Weight?](https:\/\/www.loseit.com\/articles\/can-rucking-help-you-lose-weight\/)\n\nWant to get in better shape? Walking with a weighted backpack might just be the activity you’ve been looking for.\n\nBy Danielle ZicklFeb 27, 2026\n\n[![a woman taking a walk in a wooded area while wearing a weighted backpack](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a woman taking a walk in a wooded area while wearing a weighted backpack](https:\/\/images.loseitblog.com\/images\/can-rucking-help-you-lose-weight-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/can-rucking-help-you-lose-weight\/)\n\nWorkouts\n\n[How to Do a Proper Side Plank](https:\/\/www.loseit.com\/articles\/how-to-do-a-proper-side-plank\/)\n\nThis move is great for building overall strength and stability.\n\nBy Danielle ZicklJan 23, 2026\n\n[![https:\/\/images.loseitblog.com\/images\/How to Do a Proper Side Plank - Hero Image.gif](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https:\/\/images.loseitblog.com\/images\/How to Do a Proper Side Plank - Hero Image.gif](https:\/\/images.loseitblog.com\/images\/How%20to%20Do%20a%20Proper%20Side%20Plank%20-%20Hero%20Image.gif?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/how-to-do-a-proper-side-plank\/)\n\nWorkouts\n\n[Should I Use Resistance Bands With (or Without) a Bar?](https:\/\/www.loseit.com\/articles\/should-i-use-resistance-bands-with-or-without-a-bar\/)\n\nWant to add variety to your workouts? Read this first.\n\nBy Danielle ZicklJan 12, 2026\n\n[![a close-up of hands holding resistance bands mid-workout](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a close-up of hands holding resistance bands mid-workout](https:\/\/images.loseitblog.com\/images\/should-I-use-resistance-bands-with-or-without-bar-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/should-i-use-resistance-bands-with-or-without-a-bar\/)\n\nWorkouts\n\n[Wide Push-Ups vs. Narrow Push-Ups: Which Push-Up Variation Is Best for You?](https:\/\/www.loseit.com\/articles\/wide-push-ups-vs-close-push-ups\/)\n\nDiscover the benefits of wide and narrow push-ups. Maximize your workout with the right technique. Learn the variations for a stronger, more defined upper body.\n\nBy Collette StohlerJan 12, 2026\n\n[![Animation of a person performing a push-up](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Animation of a person performing a push-up](https:\/\/images.loseitblog.com\/images\/LI-Wide%20Pushups%20vs.%20Close%20Pushups-%20Intro.gif?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/wide-push-ups-vs-close-push-ups\/)\n\n[See more from Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\nLose It! is mobilizing the world to achieve a healthy weight\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png?w=1920)\n\nSet Your 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Care](https:\/\/care.everydayhealth.com\/)[Castle Connolly Top Doctors](https:\/\/www.castleconnolly.com\/)[DailyOM](https:\/\/www.dailyom.com\/)[Diabetes Daily](https:\/\/www.diabetesdaily.com\/)[Migraine Again](https:\/\/www.migraineagain.com\/)\n\n© 2008-2026 FitNow, Inc., a Ziff Davis company. Lose It! is among the federally registered trademarks of FitNow, Inc. and may not be used by third parties without explicit permission.","attrs_readable_markdown":"When it comes to building strength and muscle, a little goes a long way. The [Centers for Disease Control and Prevention (CDC)](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) recommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle.\n\nAnd yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of [Audrey Bowman Fitness](https:\/\/audreybowmanfitness.com\/), based in the Knoxville, Tennessee, area.\n\nBelow, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this [workout twice a week](https:\/\/www.loseit.com\/articles\/twice-a-week-strength-training-routine\/), with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more.\n\n## Full-Body Beginner Workout\nBowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout.\n\n### Superset 1\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n\n### 10 Dumbbell Goblet Squats\nStand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes.\n\n### 10 Dumbbell Bent-Over Rows\nStand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out.\n\nAs you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position.\n\nYou could do this with one dumbbell at a time, alternating sides as a modification.\n\n### Superset 2\nDo these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times.\n\n### 10 Dumbbell Reverse Lunges\nStand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can.\n\nHold this position for 1 second, then drive through your right heel to rise back to the starting position.\n\nComplete 10 reps on each side.\n\nThis can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely.\n\n### 10 Dumbbell Overhead Presses\nStand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position.\n\n### Superset 3\nDo these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times.\n\n### 10 Push-Ups\nStart in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position.\n\n[Push-ups](https:\/\/www.loseit.com\/articles\/how-to-do-the-perfect-push-up\/) can be modified in a variety of ways, Bowman says, from easiest to hardest:\n\n- Wall push-ups\n- Incline push-ups against a sturdy chair or bench\n- Floor push-up on your knees\n- Finally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.”\n### 12 Dead Bugs\nLie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position.\n\nRepeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side.\n\n## The Wrap-Up\nIn less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670).\n\nAs with any new exercise routine, start slowly and carefully so you feel [challenged](https:\/\/www.cdc.gov\/physical-activity-basics\/adding-older-adults\/what-counts.html#cdc_generic_section_2-muscle-strengthening-activities) but not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance.\n\nEditorial Resources and Fact-Checking\n\n- Adult Activity: An Overview. [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html). December 20, 2023.\n- Growing Stronger: Strength Training for Older Adults. [Centers for Disease Control and Prevention and Tufts University](https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf).\n- Strength Training: Get Stronger, Leaner, Healthier. [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670). April 29, 2023.","meta_canonical":null}

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Meta Title	A Full-Body Strength Training Workout for Beginners
Meta Description	This trainer-designed short full-body workout performed just twice a week can help you boost muscle, improve metabolism, and protect your bones, among other benefits.
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Boilerpipe Text	When it comes to building strength and muscle, a little goes a long way. The Centers for Disease Control and Prevention (CDC) recommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle. And yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of Audrey Bowman Fitness , based in the Knoxville, Tennessee, area . Below, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this workout twice a week , with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more. Full-Body Beginner Workout Bowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout. Superset 1 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. 10 Dumbbell Goblet Squats Stand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes. 10 Dumbbell Bent-Over Rows Stand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out. As you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position. You could do this with one dumbbell at a time, alternating sides as a modification. Superset 2 Do these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times. 10 Dumbbell Reverse Lunges Stand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can. Hold this position for 1 second, then drive through your right heel to rise back to the starting position. Complete 10 reps on each side. This can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely. 10 Dumbbell Overhead Presses Stand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position. Superset 3 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. 10 Push-Ups Start in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position. Push-ups can be modified in a variety of ways, Bowman says, from easiest to hardest: Wall push-ups Incline push-ups against a sturdy chair or bench Floor push-up on your knees Finally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.” 12 Dead Bugs Lie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position. Repeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side. The Wrap-Up In less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the Mayo Clinic . As with any new exercise routine, start slowly and carefully so you feel challenged but not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance. Editorial Resources and Fact-Checking Adult Activity: An Overview. Centers for Disease Control and Prevention . December 20, 2023. Growing Stronger: Strength Training for Older Adults. Centers for Disease Control and Prevention and Tufts University . Strength Training: Get Stronger, Leaner, Healthier. Mayo Clinic . April 29, 2023.
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Here’s how. [![Diana Kelly Levey](https://images.loseitblog.com/images/DianaKellyLevey.headshot4.jpg?w=1920)](https://www.loseit.com/author/diana-kelly-levey/) By[Diana Kelly Levey](https://www.loseit.com/author/diana-kelly-levey/) [![Scott Haak](https://images.loseitblog.com/images/scott-haak-bio.jpg?w=1920)](https://www.loseit.com/author/scott-haak/) Expert Reviewed by[Scott Haak, PT, DPT, MTC, CSCS](https://www.loseit.com/author/scott-haak/) Published on May 16, 2025 Published on May 16, 2025 ![Animation of a woman performing a bent-over row with dumbbells.](https://images.loseitblog.com/images/LI-Complete%20Beginner%20Strength%20Training%20Workout.gif?w=1920) A bent-over row with lighter weights is an excellent, beginner-friendly move. When it comes to building strength and muscle, a little goes a long way. The [Centers for Disease Control and Prevention (CDC)](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) recommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle. And yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of [Audrey Bowman Fitness](https://audreybowmanfitness.com/), based in the Knoxville, Tennessee, area. Below, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this [workout twice a week](https://www.loseit.com/articles/twice-a-week-strength-training-routine/), with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more. ## What to Know Before You Try It #### Is this workout safe and appropriate for everyone? #### What equipment will I need? #### How do I warm up? #### How often should I do the workouts? ## Full-Body Beginner Workout Bowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout. ### Superset 1 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. ### 10 Dumbbell Goblet Squats ![Dumbbell Goblet Squats](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Dumbbell Goblet Squats](https://images.loseitblog.com/images/Dumbbell%20Goblet%20Squats.gif) Stand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes. ### 10 Dumbbell Bent-Over Rows ![Dumbbell Bent-Over Rows ](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Dumbbell Bent-Over Rows ](https://images.loseitblog.com/images/Dumbbell%20Bent-Over%20Rows.gif) Stand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out. As you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position. You could do this with one dumbbell at a time, alternating sides as a modification. ### Superset 2 Do these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times. ### 10 Dumbbell Reverse Lunges ![Dumbbell Reverse Lunges ](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Dumbbell Reverse Lunges ](https://images.loseitblog.com/images/Dumbbell%20Reverse%20Lunges%20-%20Update.gif) Stand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can. Hold this position for 1 second, then drive through your right heel to rise back to the starting position. Complete 10 reps on each side. This can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely. ### 10 Dumbbell Overhead Presses ![Dumbbell Overhead Presses](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Dumbbell Overhead Presses](https://images.loseitblog.com/images/Dumbbell%20Overhead%20Presses.gif) Stand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position. ### Superset 3 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. ### 10 Push-Ups ![Pushups](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Pushups](https://images.loseitblog.com/images/Pushups.gif) Pushups Start in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position. [Push-ups](https://www.loseit.com/articles/how-to-do-the-perfect-push-up/) can be modified in a variety of ways, Bowman says, from easiest to hardest: - Wall push-ups - Incline push-ups against a sturdy chair or bench - Floor push-up on your knees - Finally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.” ### 12 Dead Bugs ![Deadbugs ](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Deadbugs ](https://images.loseitblog.com/images/Deadbugs.gif) Lie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position. Repeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side. ## The Wrap-Up In less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670). As with any new exercise routine, start slowly and carefully so you feel [challenged](https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html#cdc_generic_section_2-muscle-strengthening-activities) but not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance. Editorial Resources and Fact-Checking - Adult Activity: An Overview. [Centers for Disease Control and Prevention](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html). December 20, 2023. - Growing Stronger: Strength Training for Older Adults. [Centers for Disease Control and Prevention and Tufts University](https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf). - Strength Training: Get Stronger, Leaner, Healthier. [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670). April 29, 2023. ![https://images.loseitblog.com/images/DianaKellyLevey.headshot4.jpg](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/DianaKellyLevey.headshot4.jpg](https://images.loseitblog.com/images/DianaKellyLevey.headshot4.jpg?w=1920) Diana Kelly Levey Diana Kelly Levey is a Long Island, NY-based freelance journalist and former magazine editor (Prevention, Muscle & Fitness, WW) who's been covering weight loss, health, nutrition, fitness and wellness topics for two decades. She’s a published author of "Your Perfect Diet Match" (Simon & Schuster, 2020) and has self-published freelance books. She's a sucker for red wine, dark chocolate, and Swedish fish. 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Readable Markdown	When it comes to building strength and muscle, a little goes a long way. The [Centers for Disease Control and Prevention (CDC)](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) recommends two 20-minute strength training workouts per week to hit all of the muscle groups and build lean muscle. And yes, you can hit this goal with body-weight exercises and resistance bands if you don’t have dumbbells or a gym membership. “You’re meeting your body where it is as you start a fitness routine before adding in weights and learning the moves,” says Audrey Bowman, certified personal trainer and founder of [Audrey Bowman Fitness](https://audreybowmanfitness.com/), based in the Knoxville, Tennessee, area. Below, Bowman has mapped out a routine for anyone looking to incorporate strength training, even total beginners. Do this [workout twice a week](https://www.loseit.com/articles/twice-a-week-strength-training-routine/), with at least a day of rest in between. As you get stronger, you can add or increase weights, reps, and more. ## Full-Body Beginner Workout Bowman says this workout hits legs, hips, back, abdomen, chest, shoulders, and arms. It should take about 20 minutes to complete, but it’s more important to do each move correctly than to worry about how long it’s taking you to complete the workout. ### Superset 1 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. ### 10 Dumbbell Goblet Squats Stand with your feet slightly wider than hip-width apart with your toes angled slightly outward. Hold a kettlebell or one of your heavier dumbbells between your hands at the center of your chest. Push your hips back, bend your knees, inhale, and sit down into a squat position. Drive through your heels, exhale as you come to a standing position, and squeeze your glutes. ### 10 Dumbbell Bent-Over Rows Stand with your feet hip-width apart and knees slightly bent. Holding two lighter dumbbells with an overhand grip, bend over at the hips to a 45-degree angle and keep your back straight. With your arms shoulder-width apart, inhale as you begin to bring the weights close to your chest, elbows pointing out. As you pull the dumbbells up, focus on bringing your shoulder blades together. Exhale and slowly lower the weights to the starting position. You could do this with one dumbbell at a time, alternating sides as a modification. ### Superset 2 Do these two exercises back-to-back and then rest for 1 minute before completing them again. Repeat this superset 3 times. ### 10 Dumbbell Reverse Lunges Stand with your feet hip-width apart and knees slightly bent. Holding one heavier dumbbell at your chest or two heavier dumbbells at your sides, take a step back with your left foot. Lower your hips so that both your knees are at a 90-degree angle. Try to tap the floor with your left knee, but if you can’t reach the floor, get as low as you can. Hold this position for 1 second, then drive through your right heel to rise back to the starting position. Complete 10 reps on each side. This can be modified by using a lighter weight or no weights. You can use a mat under you for your knee to hit instead of the floor, and if you’re not comfortable going all the way down, get as long as you can safely. ### 10 Dumbbell Overhead Presses Stand with your feet shoulder-width apart. Hold a lighter weight in each hand at shoulder height, with elbows bent and your palms facing forward. Push the dumbbells up at the same time while exhaling and extending your arms. Inhale and bring the weights back to the starting position. ### Superset 3 Do these two exercises back-to-back and then rest for 1 minute before doing them again. Repeat this superset 3 times. ### 10 Push-Ups Start in a plank position with your hands under your shoulders. Inhale and lower until your elbows are at 90 degrees. Exhale while driving through your hands to return to the starting position. [Push-ups](https://www.loseit.com/articles/how-to-do-the-perfect-push-up/) can be modified in a variety of ways, Bowman says, from easiest to hardest: - Wall push-ups - Incline push-ups against a sturdy chair or bench - Floor push-up on your knees - Finally, you can progress to a full plank push-up, suggests Bowman. “Doing exercises where you are becoming stronger and improving the ability to push and pull your body weight is important.” ### 12 Dead Bugs Lie on your back and lift your hands so your elbows are above your shoulders. Lift your legs so your knees are over your hips. Exhale and slowly lower your right arm and left leg until almost touching the floor. Inhale and return to the starting position. Repeat on the opposite side. That’s 1 rep. Do 12 total, or 6 on each side. ## The Wrap-Up In less than an hour a week, you can meet the CDC’s recommended guidelines for strength training. In addition to building muscle, strength training may help you reach your weight loss goals, reduce symptoms of chronic conditions such as arthritis and heart disease, and even improve your thinking, per the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670). As with any new exercise routine, start slowly and carefully so you feel [challenged](https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html#cdc_generic_section_2-muscle-strengthening-activities) but not strained or in pain. You can begin without weights, then add in light weights, and build up at a pace that works for you. If you’re able to stand in front of a mirror, that can be helpful for making sure your form is correct. Total beginners may also want to work short term with a personal trainer or take an introductory-level group strength training class for additional guidance. Editorial Resources and Fact-Checking - Adult Activity: An Overview. [Centers for Disease Control and Prevention](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html). December 20, 2023. - Growing Stronger: Strength Training for Older Adults. [Centers for Disease Control and Prevention and Tufts University](https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf). - Strength Training: Get Stronger, Leaner, Healthier. [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670). April 29, 2023.
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