About this 30 day strength challenge for beginners
Intensity level: beginner
Benefits: this is a whole body workout that will tone up your upper body, core muscles and legs
Safety: please read the general safety information here
Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.
What you need:
- For the shoulder press and side bend you’ll need a set of hand weights. See a buying guide here.
- For the rotations, a kettlebell is ideal. Alternatively, you can hold a hand weight with both hands. See a kettlebell buying guide here.
30 day strength challenge for beginners reps chart
The challenge is split into leg days, upper body days and core days. The chart shows the reps for each exercise every day and instructions for the exercises are below the chart.
Exercise instructions
Warm up exercises
Legs days
Do 12 knee lifts before you do your leg exercises
Upper body days
Do 5 arm circles before you do your upper body exercises.
Core days
To warm up for the side bends and rotations, just do the exercises without the weights. Do 6 repetitions of each exercise on each side for your warm up.
Challenge exercises
The benefits of strength training
1. Stronger Bones and Reduced Osteoporosis Risk
Strength training increases bone density, thereby minimizing the risk of osteoporosis. This is particularly important for women, as they are more prone to bone loss with age.
2. Enhanced Muscle Mass and Metabolism
Muscle tissue plays a significant role in boosting metabolism, which aids in weight management and reduces body fat. Stronger muscles also enhance posture, balance, and overall physical function.
3. Improved Cardiovascular Health
Strength training strengthens the heart and improves cardiovascular efficiency, lowering blood pressure and cholesterol levels. This contributes to a reduced risk of heart disease and strokes.
4. Enhanced Mood and Reduced Stress
Strength training stimulates the release of endorphins, natural mood boosters that combat stress and elevate mood. It also promotes better sleep, further contributing to mental well-being.
5. Reduced Risk of Injuries
Stronger muscles and improved flexibility enhance joint stability, reducing the likelihood of injuries, especially during everyday activities and athletics.
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