No longer the preserve of muscle-bound bodybuilders, more and more people are giving strength training a go after learning about the many benefits it can bring.
Curious? Then try this four-move bodyweight workout from certified strength and conditioning specialist Aleksander Saks. It will give you a taste for strength training at home, as you don’t need any equipment and it takes just 15 minutes.
Aleksander Saks is an NSCA-certified strength and conditioning specialist and online coach who holds a bachelors degree in sports and exercise science. He has been lifting weights for more than eight years, specializing in powerlifting. As an online coach, he seeks to help people improve their quality of life and performance through exercise.
How to do Aleksander Saks’ strength training workout for beginners
Perform the exercises above as a circuit for three rounds. The aim here isn’t to get through the exercises as quickly as possible. Instead, to get the most out of the session, take the time to make sure your movements are slow, controlled and purposeful. After each exercise, take a few deep breaths to steady yourself, then move on to the next one.
1. Squat
(Image credit: Getty Images / Ljubaphoto)
Sets: 3 Reps: 10-15
- Stand upright with your feet shoulder-width apart and your toes facing forward.
- Push your hips back then bend your knees to lower yourself towards the ground, keeping your chest proud and your back flat.
- Lower your hips as far as you can while keeping your chest up, then drive through your feet to return to the starting position.
2. Push-up
(Image credit: Getty Images / LightFieldStudios)
Sets: 3 Reps: 8-10
- Start in a high plank position with your weight spread between your hands and your toes, your hands underneath your shoulders and your body forming a straight line from your head to your heels.
- Brace your core then bend your elbows to lower your chest and hips towards the floor as one.
- When…
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