You’ve heard how important strength training is for health and are looking to build some muscle — but then you walk into Life Time and see rows upon rows of exercise equipment, people moving in sync inside studio classes, and Dynamic Personal Trainers working one-on-one with members. You think to yourself, Where do I start?
“For those just starting their strength-training journey, my biggest pieces of advice are to have a plan, take it one day at a time, and find a way to make the workouts enjoyable,” says Lilah Schulz, Dynamic Personal Trainer and Pilates instructor at Life Time Highland Park in St. Paul, Minn.
Strength training is a beneficial modality for everyone, so don’t let intimidation stop you from pursuing it, encourages Schulz. “Life Time offers so many options for members, including those who are brand-new to strength training, to engage in it with ease and support.”
To help you get started at Life Time, Schulz created this weeklong strength-training plan that allows you to try a variety of the equipment, classes, and amenities that are available to you at your club.
The Warm-Up
On your strength-focused days — Monday, Thursday, and Saturday — Schulz recommends doing some dynamic stretching and completing 10 minutes of cardio as a warm-up. For stretching, Schulz’s favorite option is to complete “The World’s Greatest Stretch.”
- Start in a plank position with your hands under your shoulders and your feet together. Keep your body in a straight line from your head to your heels. Engage your core and do your best not to let your butt go up in the air or sag down.
- Step your right foot outside your right hand to bring yourself into a low runner’s lunge position. Keep your right foot flat on the ground; if you are less flexible, focus on not letting your heel lift.
- Using your left hand for support, lift your right hand off the floor and draw your right elbow toward the instep of your right foot. Gently shift your body front to back and side to side until you feel a nice stretch in your hip and glute.
- Slowly begin to draw your right arm up and rotate your torso to stretch your arm toward the ceiling, opening your chest to face your right leg. You’ll feel a stretch in your hips, glutes, back, and chest.
- Bring your right hand down to the ground and drop your left knee to the ground. Sit back on your left heel and let your right leg straighten out in front of you to stretch your right hamstring.
- Shift forward, back into the low runner’s lunge: Bend your right leg and lift your left knee off the ground.
- Step your right foot back to return to the starting plank position and switch sides.
- Complete five to 10 reps per side.
Monday: Full-Body Push
Dumbbell Goblet Squat
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Grasp a dumbbell at a weight that’s challenging for you and hold it with both hands in front of your chest, elbows pointing down.
- Driving your heels into the ground, lower down into a squat position and hold for one second.
- As you stand back up, squeeze your glutes at the top.
- Repeat.
Dumbbell Chest Press
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Holding a set of dumbbells that’s challenging weight for you (if you’re a beginner, start with 10 to 15 pounds), lie back on a flat bench and position the weights at chest-level.
- Press both dumbbells straight up toward the ceiling. After a brief pause, lower the dumbbells back to chest-level.
- Repeat.
Stationary Lunges
Complete two to three sets of 12 to 15 reps on each side with 45 seconds of rest in between.
- Stand with your feet about hip width apart.
- Keeping your chest proud and shoulders squared over your hips, step forward with one foot.
- Allow both knees to bend until they form 90-degree angles.
- Keep your front knee in line with the middle toe of that leg. Your back knee can graze the floor but take care not to relax at the bottom of the move.
- Reverse the movement by pressing through your front heel and stepping that foot back to the starting position.
- Step forward with the other foot to lunge the other side.
- Repeat, alternating legs.
Single-Arm Neutral Shoulder Press
Complete two to three sets of 12 to 15 reps on each side with 45 to 60 seconds of rest in between.
- Stand with your feet shoulder width apart and your core engaged.
- Grasp a dumbbell that’s a challenging weight for you with your palm facing forward and hold it at shoulder height. (If you’re a beginner, start with 10 to 15 pounds.)
- Press the dumbbell upward, keeping your palm facing forward, until your arm is extended.
- Pause briefly at the top.
- Slowly lower the dumbbell back to shoulder level.
- Complete a set of reps on one side before immediately switching arms and completing a set of reps on the opposite side. Rest and repeat until all sets are completed.
Tricep Dips
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Sit on the edge of a bench or chair and place your hands next to your hips, gripping the edge of the seat.
- Extend your legs so that your hips clear the edge of the bench or chair.
- Lower your body by bending your elbows straight back to a 90-degree angle. (Option to straighten your legs and continue the reps.)
- Press through your palms to extend your arms and return to the starting position.
- Repeat.
Plank
Hold for 30 to 60 seconds.
- Lie on the floor face down. Place your hands flat on the floor, just below your shoulders.
- Contract your abs and glutes prior to starting the movement.
- Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
- Hold at the top position for the duration.
Tuesday: Cardio
Complete 45 to 60 minutes of light-intensity cardio (you should still be able to talk while moving) or 15 to 30 minutes of high-intensity cardio (you will have to work hard to chit-chat).
“Over the course of the week, it’s ideal to aim for 150 minutes of moderate cardio or 75 minutes of intense cardio,” explains Schulz. “Your efforts on this day, combined with your cardio warmups other days, will help get you there.”
One way to complete this cardio day is by taking an AMP or EDG cycle class. (Learn more: “Which Indoor Cycle Class Is Right for Me?”) “If you don’t love cycling, try the stair master, treadmill, or elliptical,” suggests Schulz. “Find the type of cardio that works for you and that you enjoy.”
Wednesday: Flexibility and Mobility
“Working on your flexibility and mobility can help decrease the risk of injury, make your workouts feel better, and increase your range of motion,” says Schulz. She recommends completing a Dynamic Stretch session (a hands-on, assisted-stretch session with a Dynamic Personal Trainer) or taking a SURRENDER or ROOT yoga class.
Thursday: Full-Body Pull
Dumbbell Deadlift
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Stand with your feet shoulder width apart, toes pointing straight forward or slightly outward. Hold a dumbbell that’s a challenging weight for you in each hand in front of you with your palms facing your body. (If you’re a beginner, start with 20 to 30 pounds.)
- Hinge at the hips and push your butt back as far as you easily can, lowering the dumbbells along the front of your legs.
- Lower until the dumbbells reach about mid-shin level or you feel a stretch in your hamstrings.
- Drive your hips forward as your stand back up, keeping the dumbbells close to your body.
- Repeat.
Lat Pulldown
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Sit at a lat pulldown machine and adjust the thigh pad so it fits snugly over your legs.
- Grab the bar with a wide, overhand grip.
- Pull the bar down toward your upper chest, leading with your elbows and keeping them pointed down and slightly back.
- Slowly extend your arms and return the bar to the starting position.
- Repeat.
Single-Leg Glute Bridge
Complete two to three sets of 12 to 15 reps on each side with 45 seconds of rest in between.
- Lie on your back with your feet flat on the floor and your knees bent.
- Lift one foot off the ground.
- Keeping your shoulder blades and head on the floor, push off your planted foot, lifting your pelvis as high as possible. Focus on pressing the heel of your planted foot down and back, toward your hips, instead of thrusting upward with your hips.
- Hold the top position for a one-count, then slowly return to the starting position.
- Complete a set of reps on one side before immediately switching legs and completing a set of reps on the opposite side. Rest and repeat until all sets are completed.
Single-Arm Seated Row
Complete two to three sets of 12 to 15 reps on each side with 45 seconds of rest in between.
- Sit on a seated-row machine or at a cable-row station with a single handle attachment.
- Grab the handle with one hand, with your palm facing inward (your arm should be fully extended in front of you, and there should be tension on the cable).
- Pull the handle straight back toward your torso, leading with your elbow.
- Pause briefly.
- Slowly extend your arm forward, returning to the starting position.
- Complete a set of reps on one side before immediately switching arms and completing a set of reps on the opposite side. Rest and repeat until all sets are completed.
Seated Hamstring Curl
Complete two to three sets of 12 to 15 reps at a slow tempo with 45 seconds of rest in between.
- Sit at a hamstring curl machine and adjust it accordingly to ensure your knees are next to the hinge point on the machine (on Life Time equipment, this is indicated by a red dot). Put your legs on top of the leg bar to ensure the shin padding is directly behind your ankles. Bring down the lap bar to ensure your legs do not lift up during the movement. Set the machine to a light weight (one where you’ll be able to perform four sets of at least 15 reps).
- Grab the handles on the lap bar and lift to curl your legs, taking a quick pause at the full curl. Make sure to keep your glutes on the seat.
- Lower with control, then repeat.
Bicep Curl
Complete two to three sets of 12 to 15 reps at a slow tempo with 45 seconds of rest in between.
- Stand tall with your feet about shoulder width apart.
- Hold one dumbbell that’s a challenging weight for you in each hand, arms at your sides and palms facing forward. (If you’re a beginner, start with 7.5 to 15 pounds.)
- Keeping your upper arms stable and tight to your torso, bend your elbows and raise the weights to your shoulders.
- Reverse the movement with control to lower the weights.
- Repeat.
Dead Bug
Complete two to three sets of 12 to 15 reps with 45 seconds of rest in between.
- Lie on your back and lift your arms and legs into the air: Your arms will be straight over your chest and your knees bent at about 90 degrees. Keep your head on the floor and your neck in a neutral position.
- Engage your core, drawing your ribs down and pressing your lower back into the floor.
- Extend one leg to straighten it while dropping the opposite-side arm overhead.
- Reverse and repeat on the opposite side.
- Alternate sides, drawing your knee in only to hip level — not all the way to your chest.
Friday: Active Recovery
“Active recovery involves low-intensity activities or exercise at a slower pace, keeping you moving without stressing the body,” explains Schulz. “Incorporating a dedicated day for this helps support your recovery process, prevent injury, and keep your muscle tissue and joints healthy.”
There are a few options Schulz recommends: Take a ROOT or SURRENDER yoga class or a Pilates class, engage in a Dynamic Stretch session, or go for a walk. She also encourages using the recovery equipment available at the club, noting that the Hypervolt percussive devices, Normatec compression sleeves, and Hydromassage chairs can be particularly helpful for supporting recovery from your strength-training efforts.
“Keep in mind, any movement done this day should be low intensity,” she reminds.
Saturday: Total-Body Circuit
Complete two or three sets of 12 to 15 reps (or as many as you’re able to complete) with 30 seconds of rest between exercises, and one to two minutes of rest at the end of each set.
Pushups
- Position yourself on your hands and knees, placing your hands slightly wider than shoulder width apart.
- Lift your knees off ground and bring your feet back until your body is in a high-plank position.
- Keeping your elbows slightly below your shoulders, lower your body until your chest nearly touches the floor.
- Push through the ground to lift yourself back to starting position.
- Repeat.
Walking Lunges with Dumbbells
- Stand with your feet about hip width apart.
- Hold a dumbbell that’s a challenging weight for you in each hand, arms down at your sides and palms facing inward. (If you’re a beginner, start with 7.5 to 15 pounds.)
- Keeping your chest proud and shoulders squared over your hips, step forward with one foot and lower into a lunge.
- Allow both knees to bend to form approximately 90-degree angles; don’t let your front knee push past your toes.
- Press through your front foot to stand, as you bring your rear foot forward.
- Step forward so your rear foot becomes your front foot and repeat the same lunge movement.
- Continue to alternate legs until you complete the desired number of reps.
TRX Row
- Set the straps of the TRX machine to “medium” length.
- Stand facing the anchor point, feet shoulder width apart, holding the handles of the TRX with your wrists in a neutral position.
- Keeping your body straight and your shoulder blades pulled down, lean away from the anchor point, positioning your feet so your body forms about a 45-degree angle with the floor.
- Pull yourself toward the handles, keeping your elbows close to your sides and forcefully retracting your shoulder blades as your body rises up.
- Lower yourself with control, allowing your shoulder blades to wing (pull away from the center of your back) at the bottom of the movement.
- Repeat.
Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor. From this position, engage your core, press your lower back into the floor, and begin squeezing your glutes.
- Keep your glutes engaged and your weight evenly disbursed across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.
- Hold this position for one breath, continuing to squeeze your glutes. Take care not to overextend and arch your back by keeping your ribs in proper alignment.
- Slowly reverse the movement — keep squeezing your glutes and don’t collapse to the floor — to return to the starting position.
- Repeat.
Seated Row
- Sit down at a seated-row station and grasp the handles with both hands.
- Begin with your torso fully upright, abdominal muscles engaged — imagine pulling your belly button toward your spine — and your arms extended straight in front of you.
- Draw your shoulders downward, then contract the muscles of your upper back (imagine squeezing a quarter between your shoulder blades) as you pull the handles toward your rib cage. Pause briefly, then slowly extend your arms to the starting position.
- Repeat for 30 seconds.
Sunday: Rest Day
“This is your day to completely rest your body,” says Schulz. “Depending on your preference and how your body is feeling, you may want to opt entirely out of intentional movement, or you may choose to add in some gentle movement such as a walk, a SURRENDER yoga class, a Dynamic Stretch session, or the use of Life Time’s recovery equipment. Rest allows your body to prepare for your next workout, prevents burnout in an exercise program, and also helps prevent injury.”
