Treningsguide til nybegynnere med øvelser og video

Training program for beginners

You may have already started your training journey, or perhaps you are waiting for a new week to begin? No matter where you are, you don't have to wait for motivation to get started. "Don't think, just do," is one of the quotes I truly stand by and live for. If you're still not convinced by the quote, you can read more about how to get started with your training.

We have developed a strength training program for those who want to begin. As a beginner, you will see results faster. To begin with, we want to emphasize that this program is for those who want to become stronger. The equipment you need is; a resistance band, a bed/bench, stairs, and water bottles. Feel free to use a workout diary to keep track of your progress.

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How to understand the training program

  • Repetitions The number of times you perform an exercise

  • Sets The number of rounds you perform the repetitions

  • Rest Known as the pause you have after each set

Example: 3 x 10 means three rounds of ten repetitions. If a + sign appears, it means ten repetitions per arm (right x10, left x10).

Training program

Best strength exercises for glutes and thighs

  1. Hip thrust 3x 8
  2. Squats 4x 5
  3. Bulgarian split squat 3x 6
  4. One leg Romanian deadlift 3x 8

Best strength exercises for arms

  1. Military press 3x 6
  2. Seated bicep curl 3x 8
  3. Standing row (mini band) 3x 10+10
  4. Seated row (mini band) 3x 8

We take two minutes of rest after each set.

Detailed exercises for glutes and thighs

Hip thrust 3x 8

Here you are training your glutes, lower back, and hamstrings. Your starting position is lying on your back either on the bed or on a bench with bent knees and a water bottle resting on your hips. Remember to tighten your abdominal muscles. You perform the movement by thrusting your hips up into the air, before lowering your glutes back down to the floor.

Squats 4x 5

Here you are training your glutes and thighs. Your starting position is standing straight with your feet apart and pointing outward. You perform the movement by bending down at the hips and knees. Your back should be straight during the exercise, and your heels should stay on the ground. Then you return to the starting position. Remember, your knees should not cave inward.

Bulgarian split squat 3x 6

This is an exercise that many have a love-hate relationship with. Here you are training the glute muscles, hamstrings, and quadriceps. Your starting position is having one foot on the bed or bench, and the other foot on the floor with a good distance. You perform the movement by lowering your hips toward the floor so that the back knee comes close to the ground, before returning to the starting position.

One leg Romanian deadlift 3x 8

Here you are training the glute and hamstring muscles. Your starting position is standing on one leg. You perform the movement by bending your other leg and lifting it behind you while bending at the hips. Lower your upper body towards the floor while your back leg follows behind you. Then return to the starting position.

Strength exercises for arms

Military press 3x 6

Here you are training your shoulders and triceps. Your starting position is standing tall with a natural arch in your back. You perform the movement by pressing the bottles up in a straight motion until your elbows are fully extended overhead. Then lower the bottles back to the starting position. Remember to lean back slightly as the bottles pass your head.

Seated bicep curl 3x 8

Here you are training your biceps. Your starting position is leaning back in a chair with a bottle in each hand. Hold them close to your body with your palms facing inward, and your thumbs pointing forward. You perform the movement by lifting the bottles towards your shoulders, before lowering them back to the starting position.

Standing row (mini band) 3x 10+10

Here you are training your back, rear deltoids, and arms. Your starting position is by placing one foot on the resistance band. Grab the band that is attached to your foot. With a slight bend in your knees, a good tension in your back, and your hips pushed back so that your upper body comes forward. You perform the exercise by pulling the band towards you and squeezing your shoulder blades together.

Seated row (mini band) 3x 8

Here you are primarily training your lower back. Your starting position is sitting on the floor with straight legs, heels on the floor, and the band under your feet. Hold onto the tight band with straight arms and a straight back. You perform the movement by pulling the band into your stomach, before bringing it back under control to the starting position. Remember that your arms should stay close to your body, and your back should be straight.

All exercises can be made easier or more advanced.

Training clothes for strength training

Buying workout clothes can actually be one of the most motivating things you do. On days when I feel very little urge to train, I often find myself in the closet looking for colorful or basic workout clothes that get me ready for beast mode. It’s often smart to know what activities you'll be doing concerning the requirements for the clothing.

If you follow this post, you will want squat-proof and hold-in leggings that don't slip down during lower body exercises. Here are some of the selections of leggings that are perfect for strength training.

If you want to see more of the selection of leggings, check out our training leggings guide.

Read more about our best leggings for strength training.

When it comes to choosing a sports bra, it is not necessary during strength training to emphasize that the training bra should have high support. When doing strength training, you are not in constant motion, with jumping or running. Instead, you should choose a training bra that has medium support.

Read more about choosing a sports bra based on support.


Choosing a workout top is, however, a more difficult choice, as much of it depends on what you like best. Whether you feel comfortable in cropped, long-sleeve, tank tops, or t-shirts, we have a wide selection.

Read more about our workout sweater guide
Read more about our workout top guide

Are you interested in more training, check out the mentioned posts.

Benefits of strength training

Not only does strength training positively impact muscle growth or increase strength in the body, but there are several positive benefits that come from it as well. A couple of examples include; better posture, better prepared against injuries, and reduced risk of osteoporosis. Additionally, you become less prone to muscle pain and have a higher metabolic rate.

How to create your own training program

It is not always necessary to book PT sessions or hire a coach to create a customized training program. Developing a program is actually not difficult, but it can take time and can be challenging at first regarding progression and what goals you wish to achieve. Here are some simple tips on how to best develop a training program.

  1. Goal: What is the goal? Do you want to get better at running, what is the distance goal, do you want to become stronger or gain more muscle growth? Remember the more precise you can be with the goal the better the training program will be.
  2. Available time: How much time do you have available each week? Remember to be realistic, don’t write down five days if you plan to train two to three days a week.
  3. Keep it simple: Many have a tendency to overcomplicate the number of sets, repetitions, exercises, etc. "Less is more". 4-5 exercises during a workout is better than 10-12 exercises.
  4. Select exercises: Do research. Follow different coaches on Instagram, find out which exercises they commonly use and have base exercises to cover the fundamentals (deadlifts, squats, bench press, lat pulldowns, etc..)
  5. Number of repetitions and sets: For muscle growth, increase your repetitions with fewer sets e.g. 3*12. To increase strength, you go down in repetitions with more sets, e.g. 5*5. For most effect, always stay 2-3 repetitions under your max lift. This means that if you can deadlift 50kg for 5*5 you should be able to lift the bar 7 times, if you can’t then you need to reduce the weight.
  6. Progression: Give your training program time before you potentially change the exercises. Monthly check your progression, have you managed to lift more at the end of the month than at the beginning? Everything takes time, changes do not happen overnight, therefore it is vital to be realistic and not create too high expectations.
  7. Track progress: Always log everything you do. Check your progress continuously, preferably not every day or every week, but regular enough to see that what you have done has an effect. Record what you lifted in the different months. For example, you might check your max lifts four times a year. To get a reference point.

Protein powder, Pre-workout, and Creatine

Another tip for beginners is to use protein powder, creatine, and pre-workout! This can help you see results faster, which will further boost motivation.

If you want to read more about supplements for training? Check out some of these articles:

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