A 25-Minute Strength Workout for Beginners

If you’re new to lifting, navigating the weight room can feel like a bigger challenge than the workout itself. But it’s worth overcoming that initial intimidation; a regular strength training regimen can positively impact mental health, improve longevity and make it easier to accomplish daily tasks. That’s even more important as you age, when loss of muscle strength can put you at greater risk of falling.

By focusing your workout on a combination of machines and free weights, you can create a simple and well-rounded program that can be easily progressed as your strength improves.

A good rule of thumb for a comprehensive workout is to include one exercise that hits each of the fundamental movement patterns. In other words: “Push something, pull something, do something for your legs, do something for your core,” said Kelvin Gary, a New York City-based personal trainer and gym owner.

While it may be tempting to design your workouts around aesthetic goals like bigger biceps, Mr. Gary recommends focusing instead on movements that improve overall strength by incorporating multiple joints and muscle groups. “Train movements, not muscles,” he said.

Overview

Time: 25 minutes

Intensity: Medium