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Home :: Strength Training :: Training Guide For Intermediates

Training Guide For Intermediates

The experts suggest to the fresher or amateur or even intermediate individual who is opting for the strength training or power training workout exercises, to follow some basic requirements and safety factors before beginning their regimen. Following the instructions or guidance provided herein under may help you achieve your goals easier and faster.

  • Consult the doctor before beginning any exercise program especially if you already have any injury or illness or any sort of disorder etc besides medical history

  • Start with just 5 to 10 minutes warm-up of light cardio such as walking on the spot

  • Try to perform each of the exercises for 10 to 16 repetitions only with sufficient resting in between or when required the most, never overdo any exercise anyway

  • Begin with no weight or lighter weights until you gain required experience of each exercise. Then choose the weight that you suppose you can do with to complete the exercise i.e. the preset repetition targets

  • When you feel like all these are very easy, its an indication that you are through for progression and then opt for the full body strength workouts or weight lifting exercise

  • Attempt following exercises or workouts for three days a week with the full day rest in between two workout days. For achieving the optimal results anyway, try to associate cardio and healthy but low calorie diet plans.

Squat with dumbbells

Take the standing posture by keeping your feet wider than your shoulders holding the heavy dumbbells in both of your hands. Bend the knees by keeping the body weight in the heels and lower your butt until it reaches parallel to the floor. Keep the abs inside and ensure that you can well see your toes. Push through the heels raising the back up and repeat the process.

Modified Push-ups

Bend down like an animal keeping your hands on the floor wider than shoulders and lower body resting on the knees. Pull the bas inside and keep the back straight, bend elbows for lowering the body towards the floor until your elbows take the full 90 degree angles. Push back up in original position and repeat the exercise.

Assisted Reverse Lunge

Take the standing posture keeping the feet together, holding on to a bar or the wall for balancing the body. Step back around 3 to 4 feet and bend both knees, lowering into the lunge. Front knee should not bend over the toe. Push back to starting position and repeat.

Chest press

Lie down on the step, bench or the floor with weights slightly above the chest keeping elbows even with bench. Keep abs tight, exhale and push arms upward keeping weights a few inches apart & don't lock elbows. Come back to original position and repeat the move.


Stand keeping the feet apart to hip width, knees slightly bent, keeping weights in front of the thighs. Keep back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings for raising back up. All the movements are from the hips but don't bend the back.

Also working on dumbbell rows, outer thigh leg lifting, triceps kick backs and barbell biceps curl are recommended to be done regularly.

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