If you've heard about the amazing benefits of strength training, then you understand why so many people are hopping on the weightlifting train.
Strength training is not just a fitness trend; it's an incredible way to increase muscular strength and tone, protect against bone loss, assist with weight loss, improve posture and coordination, improve your mood, and more!
With the summer upon us, you may be feeling like you've missed the mark or are too late to hit your fitness goals this year, but it's never too late to start experiencing the benefits of strength training.
The summer is the perfect time to start a new strength training routine. You'll be amazed at how quickly you see progress and results from your new program, and it will motivate you to stay moving all summer long!
Build out your perfect summer workout schedule with our top tips and workouts to start building strength today.
How to Build a Summer Strength Training Routine
There are a variety of ways to break up your strength training routine throughout the week, which can make strength training off-putting to beginners. But strength training doesn't have to be complicated.
In fact, most successful strength training routines follow a relatively predictable, repetitive formula in order to see results. Below I've dropped a few simple schedules that would be a great place for you to start adding regular strength workouts into your routine.
| Example #1 Strength Training Schedule | ||||||
| SUN | MON | TUES | WED | THUR | FRI | SAT |
| Full Body | Full Body | |||||
Example schedule #1 involves 2 full body workouts per week. As you can see from this schedule, you don't need a ton of time nor overwork yourself to see results from your strength training routine.
I recommend working all muscle groups - lower body, upper body, and core two times a week, which can easily be managed with 2 full body workouts a week. I recommend this as a starting place for most beginners.
However, if you're interested in putting in more time and focus into each muscle group, then you may enjoy a split schedule like example #2 training schedule provided below. A split schedule would be great for those looking to really get after it and take their training to the next level.
| Example #2 Strength Training Schedule | ||||||
| SUN | MON | TUES | WED | THUR | FRI | SAT |
| Lower Body | Upper Body + Core | Lower Body | Upper Body + Core | |||
Keep in mind, the split schedule above may be more taxing, especially if you're clocking more time strength training throughout the week. It's okay to take your time and ease into a schedule like this; in fact, I recommend it.
Remember, the above schedules are just examples to help get you on the right foot when it comes to creating your own strength training routine. I recommend personalizing your schedule for what works with the time and resources available to you.
Use the below pointers as a framework to help you personalize your strength training routine for you:
- Give Yourself Optimal Rest Between Sessions: Allow a minimum of 48 hours of recovery between working the same muscle groups. Rest and recovery are essential for building lean muscle and reducing your risk of injury. You can always break up your routine by focusing on the lower body one day and the upper body the next, as shown in example #2 above.
- Focus on Form: Form over everything. Moving properly is going to make your efforts and workouts more effective, as well as helping to reduce your risk of getting injured. Proper form will help to increase the longevity of your routine!
- Challenge But Don't Overtax Your Muscles: In the first few weeks, just focus on learning different exercises, practicing your form, and don't be too hard on yourself. You can focus on reps, sets, and speed later!
- Mix it Up: Push yourself over time by applying the concept of progressive overload. Progressive overload is a concept that trainers and professional athletes use to get faster, stronger, and see better results.
Eventually, doing the same thing over and over, your body will adapt to your training and plateau. Increasing the weight, changing the number of reps, and adding more challenging exercises to your routine are just a few ways to ensure you don't reach a plateau in your training.
Top Strength Training Workouts
Below you'll find a wide variety of strength training workouts designed and coached by certified fitness instructors to help you increase strength and reach your goals.
Whether you have a full strength set up with a power rack, bars, and plates, a simple pair of dumbbells, or just your bodyweight to work with, we have something for you.
Sift through the workouts below to find what works best for your equipment, fitness, and comfort level, and get started! Our fitness instructors will be there to help you every step of the way.
Bodyweight Strength Training Classes
1. Beginner 15 Minute Burning at Home Leg Workout
If you're looking to get started on your strength training journey, bodyweight training is a great place to start, and this 15-minute lower body bodyweight strength workout with Sunny Trainer James is the perfect routine to try today. Ready to feel the burn? Let's go!
2. Beginner Upper Body Strength Training Workout
Do you want to increase your upper body strength? Starting with bodyweight strength training is a great way to build up your upper body strength, and it's easy to do at home; no equipment needed! Follow along with Sunny Trainer Alex as he leads you through 15 minutes of fun and challenging workouts to help shape and strengthen your upper body.
3. No Equipment Bodyweight Core Pyramid Workout - 15 Minute
Who's ready for 15 minutes of sizzling core work? Drop everything and get moving! All you need for this killer workout is your bodyweight. Join Sunny Trainer Sofee as she leads you through each exercise. There isn't any rest in this workout, so get ready to feel those abs burning!
4. Intermediate Full Body HIIT EMOM Workout - 30 Minute
No equipment? No problem! Build your strength, cardiovascular fitness, and burn tons of calories with this 30-minute full body bodyweight EMOM workout. EMOM stands for every minute on the minute.
Each minute of this workout, you'll have a set number of reps of an exercise to complete - any time left once you've completed your reps for the minute is your rest before the next minute of exercise begins.
Move as fast as you can to challenge your body and maximize your rest throughout this fun full body workout!
Dumbbell Strength Training Classes
5. Full Body Dumbbell HIIT Workout - 15 Minute
If you've got a pair of dumbbells and just a little time, this 15-minute full body strengthener will put your body to the test. Join me as I lead you through 5 functional exercises to improve your overall strength training and daily movements.
6. Upper Body Dumbbell Burn Pyramid Workout - 15 Minute
Let's burn out that upper body today with Sunny Trainer Sofee's 15-minute upper body pyramid workout! Complete 1 minute of each exercise as you work your way up and back down the pyramid, beginning and ending with the same exercise.
For this workout, you'll need 2 sets of dumbbells (preferably) – one heavy and one light. Choose weights that are challenging for you, and let's make it happen!Sta
7. Stacked Lower Body Pyramid Burn with Dumbbells
Nothing better than a challenging 15-minute lower body burn to get the job done! Join Sunny Trainer Sofee for 15 minutes of focused lower body strength work to build strength and tone, and get your heart pumping.
Grab some dumbbells, preferably two sets – one light, one heavy, but work with what you have. No rest, so take a sip of water before you get started, and let's do this!!
8. HIIT Ab Finisher - 10 Minute
This 10-Minute HIIT Ab Finisher is the perfect way to finish off any workout! Follow along as you power through these advanced moves that will target your core from every angle. For this workout, all you'll need are a pair of dumbbells, some space, and some water!
Power Rack Strength Training Classes
9. Beginner Full Body Landmine & Lat Pulldown Workout
Learn everything you need to know to incorporate landmine and Lat pull down into your regular strength training routine - as Sunny Trainer James leads you through proper exercise forms and helpful tips to get you started on your strength training journey. For this workout, you'll need access to a landmine and Lat pulldown machine.
10. Intermediate Full Body Landmine & Strength Workout
Join Sunny Trainer James and put your strength to the test with his 30 Minute Intermediate Full Body Strength Training Workout! For this workout, you'll need a strength rack, landmine, and weights suitable for your fitness level. Grab some water and keep a towel nearby because it's about to get sweaty!
I hope you enjoy these workouts, and they make getting started with your strength training routine this summer a breeze. Let us know in the comments which workouts are your favorite; and how you're enjoying your summer strength training routine!
