Free Beginner Resistance Program

So as you know from my blogs, my aim to help diabetics. My first few talked about carbohydrates/diet and insulin management tips for diabetics. This blog will be aimed more towards fitness as I am going to breakdown a resistance program I designed for beginners. This will not appeal to everyone but this program will guarantee results.

This will be a full body resistance program which will have three workouts a week. This is personally my favourite way to train and I achieved great results from it. The main goals for this program is to build strength and muscle (hypertrophy) Here is the layout:

Week 1:

Monday: Workout 1

Tuesday: Break/Cardio

Wednesday: Workout 2

Thursday: Break/Cardio

Friday: Workout 1

Saturday: Break

Sunday: Break

Week 2:

Monday: Workout 2

Tuesday: Break/Cardio

Wednesday: Workout 1

Thursday: Break/Cardio

Friday: Workout 2

Saturday: Break

Sunday: Break

The second week will have two workout 2's and one workout 1. This implies that you alternate between workout 1 and workout 2 each workout. Over a period of two weeks, you should of completed three workout 1's and three workout 2's. Cardio is optional. However, you can pick any form of cardio as long as it's not too taxing in terms of fatigue. You will find the program quite taxing without cardio.

Let's go through each workout:

Workout 1: Sets x Reps

Barbell Squats: 5 x 5

Barbell Bench Press: 5 x 5

Dumbbell Rows: 3 x 8

Upright Barbell Row: 3 x 8

Cable Tricep Extensions: 3 x 10

Dumbbell Bicep Curls: 3 x 10

Sit-ups: 3 x 10-12

Workout 2: Sets x Reps

Barbell Squats: 3 x 5

Deadlifts: 3 x 5

Barbell Shoulder Press: 5 x 5

Dumbbell Rows: 3 x 10

Dips: 3 x 8

Hammer Curls: 3 x 10

Lying Leg Raises: 3 x 10

(Hanging if lying is too easy for you)

If you have completed the amount of sets and reps for an exercise with good form, increase the weight by 1.25lbs each side (i.e. the small standard plates). If you complete the sets and reps for an exercise with poor form, I advise you to stay at that weight or drop down by 1.25lbs each side for the next session. If you don't progress for a long period of time, you may need to have a deload week.

For rest times, I recommend 4-5 minutes for 5 x 5 work and 1-1.5 minutes for higher rep work (i.e. 8 reps or more).

There are many videos on how to perform all of these exercises correctly. I recommend watching videos first before attempting these exercises. If you having trouble getting into the positions these exercises require (e.g. squats), I will design a mobility program next week that will help you become more mobile and flexible.

I highly recommend diabetics to utilise resistance training for the positive effects it has on our blood sugar levels and body in general. It helps reduce body fat, helps our body utilise insulin more efficiently and many other positive things. If you have had previous injuries or currently have problems such as knee problems etc., then you should seek advice from your doctor before performing any resistance exercise.

Feel free to contact me on social media if you have any questions on this program. Thanks again for reading!