Here’s a comprehensive strength training workout that targets all major muscle groups:

Warm-up:

  • Dynamic stretching: Perform exercises like arm circles, leg swings, body rolls, and lunges to increase blood flow and prepare your muscles for work.

Compound Exercises:

  • Squat: Stand with feet shoulder-width apart, toes pointed slightly outward. Lower your hips back and down, keeping your back straight, until your thighs are parallel to the floor. Drive back up through your heels to return to starting position.
  • Deadlift: Stand with feet hip-width apart, holding a barbell with straight arms. With your back flat, hinge your hips back and lower the bar towards your shins. Keep your back straight as you lift the bar back up to standing position.
  • Bench Press: Lie on a flat bench with feet flat on the floor. Place the bar across your chest, palms facing up. Press the bar up towards the ceiling until your arms are fully extended. Lower back down to your chest.
  • Overhead Press: Stand with feet shoulder-width apart, holding dumbbells overhead with straight arms. Lower the dumbbells behind your head until they are parallel to the floor. Then press them back up to the starting position.
  • Rows: Sit on a bench or with your feet braced against a wall. Hold a barbell or dumbbells with your palms facing down. Pull the bar towards your chest, keeping your back straight. Lower back down to the starting position.

Accessory Exercises:

  • Chin-ups or pull-ups: Grip a bar with your hands facing forward or backward, and pull yourself up until your chin is above the bar.
  • Lunges: Stand with feet hip-width apart, take a large step forward with one leg, lowering your back knee towards the floor. Push back up to starting position and repeat with the other leg.
  • Calf raises: Stand on your tiptoes and hold for a few seconds, then lower back down. Repeat for multiple repetitions.
  • Planks: Hold a plank position with your forearms on the floor, elbows directly under your shoulders, and your body in a straight line from head to heels. Hold for as long as you can.

Tips:

  • Rest for 30-60 seconds between sets.
  • Perform 2-4 sets of each exercise, with 8-12 repetitions per set.
  • Start with a weight that you can lift for 8-12 repetitions with good form, and gradually increase the weight as you become stronger.
  • Warm up thoroughly before starting your workout.
  • Cool down with some light stretching after your workout.
  • Listen to your body and avoid pushing yourself too hard.
  • Rest for at least 48 hours between strength training sessions.

Additional Considerations:

  • Focus on compound exercises: These exercises are more efficient for building overall strength and muscle mass.
  • Include a variety of exercises: This will help you target all major muscle groups and avoid getting bored with your workouts.
  • Progressive overload: Gradually increase the weight or number of repetitions as you become stronger.
  • Rest and nutrition: Adequate rest and proper nutrition are essential for muscle growth and recovery.