Treningsguide til nybegynnere med øvelser og video

Training program for beginners

You may have gotten off to a good start with your training, or maybe you're waiting for a new week to begin? Regardless of where you are, you don't need to wait for motivation to start. "Don't think, just do," is one of the quotes I truly live by. If you're still not convinced by the quote, you can read more about how to get started with training.

We have developed a strength training program for those who want to get started. As a beginner, you will see results faster. First and foremost, we want to emphasize that this program is for those who want to get stronger. The equipment you need includes a resistance band, a bed/bench, stairs, and water bottles. Feel free to use a training diary to track your progress.

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How to understand the training program

  • Repetitions Number of times you perform an exercise

  • Sets Number of rounds you perform the repetitions

  • Rest Known as the break 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 squats 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 (resistance band) 3x 10+10
  4. Seated row (resistance band) 3x 8

We take a two minute break after each set.

Glutes and thighs exercises in detail

Hip thrust 3x 8

Here you train your glutes, lower back, and hamstrings. Your starting position is lying on your back on either the bed or a bench with your knees bent and a water bottle resting on your hips. Remember to engage your core. You execute the movement by thrusting your hips up into the air, then lowering your butt back to the ground.

Squats 4x 5

Here you train your glutes and thighs. Your starting position is standing upright with your feet apart, pointing outward. You perform the movement by bending at the hips and knees. Your back should remain straight throughout the exercise, and your heels should stay on the ground. Then you rise back to the starting position. Remember that your knees should not cave inward.

Bulgarian split squats 3x 6

This is an exercise that one has a love-hate relationship with. Here you train the glute muscles, hamstrings, and quadriceps. Your starting position is with one foot on the bed or bench, and the other foot on the ground at a good distance. You perform the movement by lowering your hips towards the ground until your back knee comes close to the ground, before returning to the starting position.

One-leg Romanian deadlift 3x 8

Here you target your glutes and hamstrings. Your starting position is standing on one leg. You execute the movement by bending your supporting leg and lifting the other leg behind you while bending at the hips. Lower your upper body toward the ground while your back leg follows. Then return to the starting position.

Strength exercises for arms

Military press 3x 6

Here you train 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 above your head. Before lowering the bottles back to the starting position, remember to lean your head slightly back as the bottle passes by.

Seated bicep curl 3x 8

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

Standing row (resistance band) 3x 10+10

Here you work on your back, rear shoulders, and arms. Your starting position is placing one foot on the resistance band. Grab the band tied to your foot. With a slight bend in your knees, good tension in your back, and hips pushed back so your upper body leans forward, you perform the exercise by pulling the band toward you and squeezing your shoulder blades together.

Seated row (resistance band) 3x 8

Here you primarily train your lower back. Your starting position is sitting on the floor with legs straight, heels on the ground, and the band under your feet. Hold the taut band with straight arms and a straight back. You execute the movement by pulling the band toward your stomach before carefully returning to the starting position. Remember that your arms should stay close to your body, and your back should remain straight.

All exercises can be modified for easier or more advanced versions.

Training clothes for strength training

Buying training clothes can actually be one of the most motivating things you do. On days when you feel little temptation to train, I often find myself in the closet looking for colorful or basic activewear that gets me ready for beast mode. It’s often wise to know which activities you plan to do, according to the requirements of the clothing.

If you follow this post, you’ll want squat-proof and hold-in leggings that won’t slide down during lower body exercises. Here’s some of the selection 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 to emphasize high support during strength training. When training strength, you are not in constant movement, like jumping or running. However, you should choose a training bra that offers medium support.

Read more about choosing a sports bra based on support.


Choosing a training top is, however, a more challenging choice, as it heavily depends on personal preference. Whether you feel comfortable in cropped, long-sleeve, tank tops, or t-shirts, we have a large selection.

Read more about our training top guide
Read more about our training top guide

If you’re interested in more training, check out the posts mentioned above.

Benefits of strength training

Not only is strength training good for muscle growth or increasing body strength. There are numerous positive benefits that come from it as well. A couple of examples include; better posture, better equipped against strain injuries, and reduces osteoporosis. In addition, you are less prone to muscle pain and have a higher metabolism.

How to create your own training program

It is not always necessary to book personal training sessions or find a coach to create a customized training program. Developing a program is actually not difficult, but it often takes time and can be demanding initially, considering progress and the goals you wish to achieve. Here are some simple tips for how to best develop a training program.

  1. Goals: What is your goal? Do you want to improve your running, what is the target distance, do you want to become stronger or gain more muscle? Remember that the more precise you can be with your goals, the better it will be for a training program.
  2. Time available: How much time do you have available during a week? Remember to be realistic, don’t write down five days if you’re going to train two to three days a week.
  3. Simplify: Many tend to overcomplicate when it comes to the number of sets, repetitions, exercises, etc. "Less is more". 4-5 exercises during a workout is better than 10-12 exercises.
  4. Choose exercises: Do your research. Follow different coaches on Instagram, find out which exercises are common and have basic exercises to cover the essentials (deadlift, squat, bench press, lat pulldown, etc…).
  5. Repetitions and sets: For muscle growth, you increase the repetitions with fewer sets for example. 3* 12. To increase strength, you decrease the repetitions, with more sets, for example. 5*5. For most effect, always stay 2-3 repetitions under your max lift. This means that if you deadlift 50kg for 5*5, you should be able to lift the bar 7 times; if you can’t do this, you need to reduce the weight.
  6. Progress: Give your training program time before you consider changing exercises. Check your progress monthly—have you managed to lift more by the end of the month compared to the beginning? Everything takes time; changes don’t happen overnight, so it is extremely important to be realistic and not set too high expectations.
  7. Track and log: Always track everything you do. Continuously check your progress, not necessarily every day or every week, but regularly enough to see that what you have done is effective. Log what you lifted in the different months. For example, check your max lifts four times a year to get a sense of your progress.

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 boost your motivation even more.

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

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