Roaming around the weights clueless, wondering how to make the best out of your time in the gym and thinking how to build strength! Did you find these situations relatable? If yes, then you are at the right place at the right time! When it comes to strength training, it baffles even a regular gym-goer. Here is an all-inclusive strength training plan which will assist you in improving your strength and stamina to make the most out of your workout.

Strength Training Plan

Duration Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
10 mins Cardio Warm up Cardio Warm up Cardio Warm up Cardio Warm up Cardio Warm up Rest
45 mins 8-12 Strength training exercises cardio exercises 8-12 Strength training exercises cardio exercises 8-12 Strength training exercises Active recovery day
5 mins Cool down/ stretch flexibility exercises Cool down/ stretch flexibility exercises Cool down/ stretch flexibility exercises Cool down/ stretch flexibility exercises Cool down/ stretch flexibility exercises

The plan includes the mixture of strength training exercises like body weight squats, push-ups, walking lunges, dumbbell rows, plank, jumping jacks etc. The stretches exercises that you should do for cool down session are hamstring stretch, Quad stretch, calf stretch, biceps and triceps stretch etc.

Know the right way

If you don’t know how to perform the exercises, its advisable to either get a personal trainer or join a gym as that will help you perform the exercises in the right manner. But, if you want an idea on how to perform the exercises, here is a brief:

Body Weight Squats:

i) With your feet shoulder width apart, place your hands behind or ahead yourself.
ii) Begin by bending your knees and hips, sitting backwards with your hips.
iii) Continue bending to full depth and reverse the motion such that you get back to the starting position.


i) Get in the high plank position and place your hands directly under your shoulders. Place your toes such that your lower half is stabilized and then, tighten your abs, engage glutes and hamstrings, flatten your back so that the entire back is straight.
ii) Start lowering your body, make sure that your back is flat. Reach until your chest reaches to the near proximity of the floor. Don’t let your butts and waist touch the floor. Your shoulders should go back and down and elbows should be tucked close to your body.
iii) While exhaling push yourself back up to the starting position. Repeat this for 10-20 reps as long as is comfortable.

Walking lunges

i) To start with stand your feet shoulder width apart, place your hands on your waist.
ii) Step one leg forward and bend your knees to drop your hips. Descend until your knee of the other leg (the one at the back) touches the ground. Your posture should be straight all the while.
iii) Raise yourself back up and repeat with opposite leg.

Dumbbell rows

i) On a flat bench, place dumbbells to both of its sides.
ii) Place one leg on the top of the bench and bend your torso, push yourself forward from the waist such that your upper body is parallel to the floor. Place the same hand as that of the leg on the bench for example, if right leg is on the bench then right hand should be on the bench.
iii) Pull the dumbbell up with the other hand, make sure that the upper hand is close to your body. Keep the torso stationery and breathe out as you perform this step.
iv) Push the dumbbell back to the starting position, breathe in while performing this step.
v) Repeat the movements as long as is comfortable.
vi) Repeat with the other side.


i) While lying in the inverted position, raise your body in a way that only your feet and elbows are on the ground.
ii) Your weight should rest on your forearms and not on your hands.
iii) Your body should form a straight line from shoulders to ankles.
iv) Engage your core by sucking your belly towards spine.
v) Hold the position for as long as possible and then, repeat.

Strength training can assist you in making your muscles and core stronger. They can also be helpful to increase your stamina and endurance. Take your call, choose your exercises wisely and welcome the new and stronger you. Also, for more information on health and fitness contact us at, Gympik.


  1. […] Weight training (strength training) is my favorite form of workout. It’s the best way to burn fat, drop weight, tone up and improve […]


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