---
title: '12 Min Beginner Weight Training - Strength Training for Beginners - Beginner Workout Routine'
source: 'https://youtube.com/watch?v=1VvgNZsg9nc'
video_id: '1VvgNZsg9nc'
date: 2026-06-30
duration_sec: 859
---

# 12 Min Beginner Weight Training - Strength Training for Beginners - Beginner Workout Routine

> Source: [12 Min Beginner Weight Training - Strength Training for Beginners - Beginner Workout Routine](https://youtube.com/watch?v=1VvgNZsg9nc)

## Summary

This video presents a beginner-friendly weight training workout led by Coach Kak from HASfit. The routine consists of three rounds of six dumbbell exercises designed to build strength and improve cardiovascular fitness. The coach emphasizes proper form and encourages participants to start with lighter weights.

### Key Points

- **Workout introduction** [0:04] — Coach Kak introduces the beginner weight training workout suitable for men and women of beginner to intermediate fitness levels. Recommends lighter weights to start.
- **Weight recommendations** [0:20] — Men typically start with 10-15 pounds, women with 5-10 pounds.
- **Mobility drill** [0:33] — Starts with an overhead squat as a mobility drill to strengthen the core and teach foundational movement mechanics.
- **Workout structure** [1:25] — Three rounds of six exercises, each exercise performed for eight repetitions.
- **Dumbbell good morning** [1:38] — Targets the posterior chain (hamstrings, glutes, lower back). Elbows bent at 90°, bend at the waist, push hips back, then stand up.
- **Dumbbell curl plus Arnold press** [2:23] — Combination movement: curl the dumbbells, press overhead while twisting palms forward, then lower. Works biceps and shoulders.
- **Dumbbell squat** [3:12] — Classic squat movement: feet shoulder-width apart, push hips back, keep chest up and knees out, lower to parallel if possible.
- **Dumbbell bent over row** [3:57] — Focuses on lats and upper back. Bend at a 45° angle, keep back straight, pull elbows back as if pulled by a string.
- **Dumbbell chest press** [4:44] — Performed on the ground (or bench if available). Keep elbows under dumbbells, squeeze chest at the top.
- **Sumo deadlift plus upright row** [5:13] — Wide stance with toes out, dumbbells between knees. Stand up and pull elbows up in an upright row motion. Works multiple muscle groups.
- **Rest between rounds** [5:51] — Short break (about 1 minute) between rounds. Encourages water and catching breath.
- **Workout efficiency** [6:14] — Designed to be efficient, gaining strength and raising heart rate with just six movements hitting the whole body.
- **Second round begins** [7:15] — Repeats the same six exercises for the second round. Coach emphasizes form and motivation.
- **Motivation during workout** [8:36] — Reminds participants to remember why they started and stay focused.
- **Third and final round** [10:12] — Last set of all exercises. Encourages picking up the pace slightly while maintaining control.
- **Variety in training** [12:16] — Advises against doing the same workouts all the time; variety prevents plateaus and helps achieve goals.
- **Workout conclusion** [13:32] — Workout completed. Recommends hydrating and suggests combining with beginner cardio or ab routines from HASfit.

### Conclusion

This beginner weight training workout provides a solid foundation for strength training with six exercises performed in three rounds. Proper form and gradual weight progression are emphasized to ensure safety and effectiveness.

## Transcript

[Music]
hey everybody coach kak here from HASfit
and this is my beginner weight training
workout it's a great workout for both
men and women of a beginner through
intermediate Fitness level really the
more weight that you use the harder the
workout will be for you but I'd prefer
that you start with the lighter weight
and work your way up as you see fit most
men will start with weight between 10 to
15 pounds most females will start with
the weight between five to 10 lounds all
right let's get started with a little
Mobility uh drill to start this is a a
good movement I feel for beginners to
really strengthen their core and to get
you some of the good mechanics needed
for some foundational movements okay
feet or shoulder width apart hands are
up we're going to do a overhead squat
weights back in your hips head and chest
is up and I realize you're probably not
going to be able to get quite as far
down as I am to start I want you to try
your best not to bend over at your waist
keep keep those arms straight up get as
far as you can keep in good form kind of
stretch it at the bottom and back up
whatever depth you can get to get to it
breathe we're not even going to count
reps on this we're just going to move
nice and
slow for three two one okay good woo Sun
just came out getting warm out here
feels good all right we're going to get
the workout started we're going to need
our dumbell for every exercise today go
and grab
those we're going to do three rounds of
six individual exercises our first
exercise is going to be a dumbbell good
morning this is great for your whole
posterior chain you're going to have
your elbows in Bend at a 90° angle a
little bend your knees and I want you to
just bend at your waist feeling that
stretch in your hamstrings and then
bring your hips forward to stand up your
elbows stay locked in your arms don't
move and breathe we're going to do eight
repetitions of every exercise today just
keeping it
simple just getting started here
good that's five for me we're doing
eight feel that stretch in the
hamstrings keep your back straight pull
push your butt back behind you have one
more good moving on we're going to do an
upper body exercise it's a dumbbell curl
plus an Arnold press Palms are
up we're going to
curl press up as you twist your hands
forward and return back down okay so
it's four four parts one two three four
again we have eight to do all right
let's get started if you haven't
already nice I'll say that's two for
me four
good keep the pace
up get into a nice nice little rhythm
keeping good
form give me one more eight for
me good okay keeping these dumbbells
we're going to move on to a classic move
a dumbbell squat so your feet or
shoulder width
apart anytime we do a squat I want your
hips to be the first thing that you move
going to put your weight back in your
hips head chest is up keep your knees
out back straight and stand back up your
posture on this is just as important as
your legs themselves that's two we're
doing eight
breathe three this is one of those
movements that usually doesn't come easy
to people you have to work on it you get
better and better at your
form and your flexibility being able to
get down to parallel keep those knees
out don't let them come in eight in
total last one good job okay moving on
we're going to do a dumbbell B over row
so again this one's focusing on keeping
that core
tight back is straight we're going to
row keeping your back tight on a 45 Dee
angle anytime we do a row I want you to
pretend like somebody's pulling back in
your elbows with a string pull back on
those elbows it's
four five controlled
six seven keep that core
tight eight nice work all right what do
we got next ah we're going to hit the
ground with our dumbbells for the next
one so I want you to go ahead and every
time we go in
between exercises go aad and give me a
second to explain it and that's your
rest period not very long I know
dumbbell chest
press keep your elbows under the
dumbbells and squeeze your chest up at
the Top If you have a bench you can go
ahead and use it on this
one it's eight repetitions
in
total one more for
me okay good we're up on our
feet and this is the last one of the
first round so this is two movements in
one on this one we're going to do a Sumo
deadlift so you're going to have a wide
stance toes are pointed out a little bit
butt goes back dumbbells in between your
knees and what when you stand up want
you to pull bringing your elbows up and
return so use those legs to help pull
the dumbbells up good we're doing
eight doing it with
me weight back in the
hips pulling up on the elbows nice work
last one good okay you can go and set
those dumbbells down so we're going to
take a little longer break in between
rounds end of the first round three
rounds in total if you have some water
get it if you just want to catch your
breath feel free to do so we're moving
at a pretty good pace so your heart rate
is expected to get up in
this really Design This one to be
efficient you're gaining strength
getting your heart rate up at the same
time and in just six few very few
movements six movements really hitting
your whole
body okay it's been 1 minute that means
let grab those dumbbells get ready to
start from the top one down two to go
we're going to do the dumbbell good
morning next so bringing those elbows
into your
sides bending over at your waist
standing back up remember we have eight
all of these exercises
today I like this one especially for
beginners because it really helps teach
you this good
form how to use your hips in
exercises also I feel like the posterior
chain your hamstrings glutes lower back
is too often ignored especially by
beginners just want to work on their abs
so don't forget about this chain in the
back side okay that's eight nice work
curl plus Arnold press hitting that
upper body going to get burn out those
shoulders okay curl press up overhead as
you may have guessed the curl vers
Arnold or plus Arnold press AR presses
named after Arnold swarzenegger I guess
this was one of his patented moves must
we a must
work he looks great and for his age all
right that's six remember eight in
total get that core tight on this a
little Bend in the knees helps and eight
good
work going to work on our back next
dumbbell bent over row
mostly your lats this one focuses on the
sides here weights back in your hips
back is straight pull back on those
elbows keep your back straight head up
good eight eight
pulls seven one
more eight good job I know your hands
are probably getting tired from holding
these dumbbells mine are too we're just
going to keep this pace up move moving
into the next one going down to the
ground dumbbell chest
press about that time of the workout
will you start wondering why you're here
remember what brought you here at the
beginning stay focused on it okay
dumbbell chest
press nice full range
motion all the way up don't bounce your
arms off the
ground six two more
seven hit one more if you got it and
eight nice okay let's get up on our
feet and we have that last one of the
second round dumbbell Sumo weight back
in the hips plus upright
row okay let's go
ready
one
two breathe fighting with me
here this a very efficient movement
works a lot of different muscle
groups seven one
more eight good good okay you can set
those dumbbells
down grab a quick drink if you'd like
I'm going to mouth often gets dried uh
doing
these okay about 30 more
seconds okay couple more deep breaths
and let's get it dumbbells
up last set dumbbell good morning elbows
into your sides weight back in your hips
back is straight all right we're two
rounds down only one to go that's it
come this far keep it grinding keep it
moving it's three
four five you're going to be fit in no
time
six seven let's do one
more eight very
good okay what do we got next curl plus
Arnold press this one's hitting biceps
shoulders little bit of
chest a little bit of everything
remember okay let's go last set of
these now that you had the movements
down you're a little more sure of the
form feel free to pick up the pace a
little bit under
control but feel free to pick up the
pace just a little
bit one two
more
good nice okay I'll give you a few more
seconds if you're still moving keep
grinding get those eight repetitions in
just cuz we're moving on doesn't get
mean you don't have to do them all
right dumbbell bent over row let's go
weight back in your hips 45 degree angle
we're pulling back on those elbows
remember anytime we're doing a row
fundamentally try to pull back on those
elbows and not the hands that's what I
mean right I don't want you like this
pull back on the elbows
good that's
four
five six think about how great you're
you're going to feel when this workout
is all done check it off your list for
the day eight
excellent moving on we're going to the
ground that dumbbell chest
press remember don't just do strength
training don't just do the ab workouts
don't just do one thing and stick to one
thing make sure you switch it up try out
some of the other workouts don't just do
the same one all the time all right here
we go
one two that variety is really going to
help you accomplish your
[Music]
goals because your body will never get
used to anything you never never hit a
plateau so just mix it up keep being
creative nice that's six for me come on
let's go
seven eight good work we're up on our
feet would you believe this is the last
one of the day a hard one cuz again
working lots of different mod muscles
Sumo deadlift plus ight row that core
tight don't bend over and let your back
bend back straight ready hips back and
pull that's
one
two three nice this is it for the day
right here okay let's hit four
more three
more almost
there
two one last one
zero nice
work got through that one appreciate you
guys working out with me here today get
some water start refreshing
yourself this workout can be done by
itself or if you want to combine it with
one one of our beginner cardio routines
or ad routines feel free to do that
you'll find all those at both our
Channel and at hasfit.com where we have
uh actually thousands now free workouts
workout plans meal plans all there to
make sure you're able to accomplish your
goals if you like this video please give
us a thumbs up and subscribe to our
Channel I'm coach kak from HASfit thank
you for working out with me today and I
will see you at your next
workout