Strength Training Plan for Your Beginner Clients - FitWell Content

Strength Training Guide For Clients With Beginner Level

Blog Strength Reading Time: 12 minutes
BY: jacob wildman

When a client starts exercising for the first time, they don‚Äôt know what to take up. There are many options, and there are photos of athletic men and slim women all around. The client starts to get frustrated and does not understand what to begin with. In this case, the coach (you) and the beginner‘s strength training program can help the client!

Starting strength training is not easy. To intelligently design a program, the coach needs to know: 

  • Human anatomy, body weight, peculiarities of muscle functioning, and hazards.¬†
  • Basics of making up programs for different areas: for gaining muscle mass, for weight loss, for strength gain, etc., to choose the ideal program that will suit a client.
  • The technique of exercises of the majority of training elements and to understand why one or another exercise is done.

With such knowledge, you will certainly be able to compose different training exercises for your new clients. But how will combining weight training, rest, and other workout options be most effective?

How to adopt strength training into client's routine

Frequently, clients can rapidly stop training after their first session. In contrast, some people train for a long time but do not get results. It depends on how well the person approaches the strength training regimen. 

When your client first decides to start exercising, they realize that there are a large number of different workouts. Often, after choosing an activity and doing it for a while, a client with no experience of regular exercise stops exercising.

In most cases, this happens because the person loses the motivation to train after being unaccustomed to loading their body and not getting pleasure from the training. To get the result from the workouts, they should:

  • not be violent with their body¬†
  • training should be a pleasure for clients
  • be effective

Conventionally, all sports training can be divided into strength training, cardio and mixed.

Strength training includes a set of sports exercises with an increase in power load, aimed at strengthening the musculoskeletal system, correcting the figure, and building strength. The purpose of strength exercises is to accelerate metabolism and, consequently, the consumption of calories by creating and building muscle mass, creating relief. And calories continue to be burned for some time after the workout. In the effectiveness of weight training, the importance of using weights and proper nutrition implies the inclusion of protein foods in the diet.

It is desirable to distribute weight training so that there is at least one day break between them. Doing strength training three times a week is optimal, but it is essential to look at your client’s abilities. If the person finds it difficult to do workouts, it is not worth torturing them with gruelling workouts. In that case, reducing the workouts to 2 times a week is better, but they will be of high quality.

Strength training lasts, usually 45-60 minutes. At the same time, the power load is selected individually. Each exercise should be performed 15-20 times. The weight shall be calculated so that it would be somewhat difficult to perform the exercise on the 15th rep. 

Remember that when many people start exercising, they can quickly lose motivation to work on building strength or reducing body weight. Therefore before introducing weight training into your client’s regime, you need to remind them of what results they can expect. Only by understanding the importance of the new habit will your client be able to put in the regular effort until the habit begins to produce results.¬†

To encourage your client not to give up on strength training, have them write down the reasons they decided to exercise. These can be different benefits that sports can provide. For example, by starting strength training, your client can build strength, weight loss, and health.

beginner strength training

Best beginner strength training exercises

Suppose your client has the appropriate equipment and a ready-made set of exercises. In that case,  they can create a fitness environment in their apartment and do strength exercises at home without expensive equipment. But remember that beginner strength training does not require a lot of equipment, because it is possible to start working with your own weight, and later increase the load with the help of additional weight in the form of dumbbells or weights.

The main set of exercises for strength training should be carried out after a joint warm-up, which consists of 6-8 circular movements of the body parts from head to feet. This can be head turns, arm turns, bends, or swings.

The second condition that ensures non-traumatic weight training at home is 5-10 minutes of cardio. An aerobic load will include jumping rope, boxing, running on the spot, and climbing stairs. 

After that, the primary training begins, where the number of repetitions of exercises and approaches depends on the desired result of strength training.

Below is a table that will help your client to make up the correct number of reps and sets according to the desired results.


Number of sets

Number of repetitions 

Muscle mass growth



Building relief and strength



Fat burn



The training should be completed with stretching exercises for the muscles involved in the training to avoid delayed onset muscle soreness.


The squat is one of the basic and effective resistance training exercises, which involves the leg muscles, particularly the gluteal muscles, quadriceps, and thigh muscles. However, many people underestimate the importance of squats, most likely because they do not know how to perform the exercise correctly. It is worth relying on this instruction:

  • The client’s feet are shoulder-width apart, the feet stand forward, the lower back in a natural flexion, and the back is straight. The client can take dumbbells in their hands, but this option is more complicated.
  • Slowly squat down, pulling pelvis back as far as possible. Make sure the weight rests on the client’s heels, not toes.
  • Stand up, leaning on heels and keeping back straight.
  • Perform the exercise the required number of times (see table above).


Push-ups from the floor are considered effective strength training that everyone can efficiently perform at home. Push-ups train chest and triceps muscles, but do not think that only men need them. Women should also perform push-ups, but in a lighter form, from the knees.

  • Get on the floor on outstretched arms, the body from head to heels, or in a lighter version to the knees, form a straight line.
  • Lower the torso almost to the floor without touching its surface, keeping the position straight. Elbows are at the sides.
  • Push off the floor.¬†
  • Perform the required number of times.

Such weight training can be performed not only on the floor but also in a standing position. In this case, push-ups should be performed from the wall. This is another light version for the client who is very overweight.

Plank hold

Your clients have probably heard of this exercise at least once. Some athletes underestimate this exercise, but they shouldn’t. It is a resistance training exercise that works the muscles of the whole body, and forms a beautiful waistline, abs, and a strong back.

  • The client must get into the push-up position, only lowering themselves on their elbows.¬†
  • Tense your abs to form a straight line without any bends.
  • Freeze in this position for 30-90 seconds.


Quite often, this exercise is found in the field of weightlifting, but for beginners, it will also be effective. This exercise is better to perform without additional weight, but there will be an exception in this case. 

  • First, the client needs to take weights. For starters, it can be small dumbbells weighing 1 or even 0.5 kg. The arms are placed at the sides. The feet are close to each other, and the back is straight with a natural bend in the lower back.
  • Slowly pull the pelvis back, tilting the torso. Keep the legs straight. It is allowed to bend them slightly at the knees. The back is always straight.
  • Gradually straighten up.

This kind of strength training works the thigh muscles well and strengthens the buttocks.


This exercise is beloved by many sports fans. And it will be great strength training for beginners. With this exercise, your client can load the glutes and the back of the thigh, thereby removing excess fat and pumping the leg muscles.

  • Feet side by side, hands at the waist or in front of the client.
  • Step forward with the right foot in a wide amplitude, landing on the whole foot and bending both knees so that the left thigh and right shin are parallel to the floor and the body leans slightly forward with a straight back.
  • Go back, pushing back with your right leg.
  • Repeat the same for the second leg.

Leaning extensions

In this exercise, your client also needs to take additional weight. It is worth starting with small dumbbells weighing 0.5 kg. Later, heavier dumbbells can be used. This exercise trains the trapezius and deltoid muscles of the shoulders. It is an especially useful exercise for men, but women should not neglect it either.

  • Stand up straight, legs together, and slightly bend at the knees. Dumbbells in the hands.
  • Tilt the body forward. Keep the back straight, abs tense.
  • Smoothly bend arms, and lift dumbbells upwards as much as possible.
  • Hold in the peak point and slowly return to the primary position.
  • Repeat as many times as necessary.

Cross sit-up

This strength training exercise is one of the best exercises for pumping the abs. Millions of people do this exercise both at home and in the gym because there is no substitute for it. With the help of this exercise, your client will pump the abs and oblique muscles, and the fat on the stomach will burn much faster.

  • It is necessary to position on the mat lying on the back, legs bent at the knees, feet on the floor. Put both hands behind the head.
  • Lift the body and the bent right leg, reaching the left elbow to the knee.
  • Return to the primary position and repeat with the left elbow.
  • Do the required number of repetitions.
strength training plan

Dumbbell Press

The dumbbell press is one of the major strength exercises for sports fans worldwide. It is the base for building large and strong pecs. This exercise is often put the first place in chest training to gain mass. But it should not be forgotten that the client must again engage 2 small dumbbells when losing weight.

  • Take 2 dumbbells. Lie down on the fitness mat, and bend your knees. Shoulders are on the floor, and elbows are bent perpendicular to the floor.
  • Lift the dumbbells above the chest, bending the arms at the elbows until they are straight.
  • Slowly lower the dumbbells back down.
  • Perform as many times as necessary.

Bottom lifts

This strength exercise is designed to train the glutes, thighs, and abs. It is quite famous because many athletes, especially women, perform it. 

  • Position the client face up on the mat, bend the knees, and put a weight on the bottom area, but it is unnecessary.
  • Lift the bottom as high as possible, resting the heels on the floor while straining the buttocks and abs.
  • Slowly lower the hips, but not all the way down, and repeat.

Our ready-made strength-training courses

If you don’t have the time to come up with each client’s strength training workout and think about whether or not the client is doing the workout correctly, we have great news for you. Especially for trainers like you, our company FitWell Content has created a ready-made workout program that will help your clients make significant progress.

Each of our programs is designed in a way that you can edit all the elements of the program and customize it for you. The 4-week and 6-week programs, with additional valuable material that your clients can read, as well as video workouts that show them how to perform a strength training exercise correctly.

4 Weeks with Bands is one of the programs for 4 weeks of exercise. The program includes 6 video workouts that the client needs to follow and guide on how to succeed. And also additional bonuses for you in the form of marketing posts for advertising on social networks. 

Strength & Mobility is the second 6-week program. This program can be used as a continuation of 4 Weeks with Bands. The package includes 8 workout videos, a guide on how to succeed, and a calendar so your client can keep track of which exercises to do.

You can edit each of the programs to fit your brand. Our FitWell Content company has complete confidence in its products, as they are created by trainers with years of experience in weight training. We always focus on quality, so we can call our products the best on the market.


The FitWell Content programs are suitable for everyone at any fitness level. The videos and supplemental materials detail what the client should feel and how to perform the exercises correctly.

Yes! You can edit the content to fit your brand and sell it to your clients.

Yes! FitWell Content is fully confident in their workout programs, but if you don’t like something, contact us by mail within 30 days of purchase, and we will discuss a refund.

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