The Big 4… Time to Lift!

Overview

• Beginner: Focuses on strength endurance using higher repetitions and lighter weights. Combines basic free-weight movements with machine support for safety and consistency.
• Intermediate: Focuses on hypertrophy with moderate weights and higher intensity, incorporating more free-weight exercises to build stabilization and muscular development.

Intro

Strength training is one of the most effective ways to build muscle, increase endurance, and improve overall fitness. Whether you’re just starting out or have been lifting for a while, focusing on the “Big 4” exercises — squat, deadlift, bench press, and chin-ups — is a great way to develop strength and stability. These foundational movements engage multiple muscle groups, helping you build a solid base for more advanced exercises down the road. This workout is designed to cater to both beginners and intermediate lifters, with a focus on progressive development, proper form, and injury prevention. Let’s dive into a workout that will challenge and help you grow, no matter your experience level!

Safety

When performing any strength workout, prioritize proper form and technique over lifting heavy weights. For beginners, this means starting with lighter loads to ensure correct posture and movement mechanics, especially during complex lifts like the squat and deadlift. Use mirrors or video recordings to self-assess form, or better yet, work with a trainer for guidance. Always warm up thoroughly to prepare your muscles, joints, and nervous system for the demands of the workout. Pay attention to any discomfort or pain during exercises; pain is a signal to stop and reassess. For machine exercises, adjust the equipment to your body dimensions to avoid awkward positions and reduce strain.

Intermediate lifters should focus on progressing safely with manageable increases in weight. Use a spotter for exercises like the bench press and squat to ensure safety during heavier sets. Maintain a neutral spine and activate your core to protect your lower back during deadlifts and squats. Control the weight during both the lifting and lowering phases of every exercise to avoid jerky, uncontrolled movements that could lead to injury. Lastly, ensure that your environment is free of obstacles, weights are securely loaded, and you use collars or clips on barbells to stabilize plates. Listen to your body and prioritize rest and recovery to minimize overtraining risks.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Mobility-Focused Warm-Up (5-7 Minutes, Both Levels)

1. Dynamic Stretching (2-3 minutes):

• Arm circles (forward/backward): 10 per direction.
• Hip circles: 10 per direction.
• World’s Greatest Stretch: 5 reps per side.
• Cat-Cow stretch: 5 cycles.

2. Movement Prep (2-3 minutes):

• Bodyweight squats: 10 reps.
• Glute bridges: 10 reps.
• Scapular pull-ups (hang on a pull-up bar, activate scapula): 5-8 reps.
• Push-up plank hold: 20 seconds.

Workout

Beginner (Strength Endurance: 12-15 reps per set, rest ~60 seconds)

1. Goblet Squat (Free Weight)

• Use a dumbbell or kettlebell, hold it at chest level.
• 3 sets x 12-15 reps.

2. Seated Chest Press (Machine)

• Adjust to ensure handles are at mid-chest height.
• 3 sets x 12-15 reps.

3. Assisted Pull-Ups (Machine)

• Use the assisted pull-up machine, adjusting the weight for control.
• 3 sets x 12-15 reps.

4. Romanian Deadlift (RDL) (Free Weight)

• Use dumbbells, focus on hamstring stretch and back neutrality.
• 3 sets x 12-15 reps.

Intermediate (Hypertrophy: 8-12 reps per set, rest ~90 seconds)

1. Back Squat (Free Weight)

• Focus on proper depth and form.
• 3 sets x 8-12 reps.

2. Flat Bench Press (Free Weight)

• Use a barbell with moderate weight.
• 3 sets x 8-12 reps.

3. Weighted Chin-Ups (Free Weight)

• Use a dip belt or dumbbell between feet for resistance.
• 3 sets x 8-12 reps.
• Substitute: Unweighted chin-ups if not ready for weighted.

4. Conventional Deadlift (Free Weight)

• Emphasize proper setup: hips, spine, and grip alignment.
• 3 sets x 8-12 reps.

Note: Choose a weight that challenges the rep range

Cool Down / Stretch 

1. Static Stretching (Hold 20-30 seconds each side):

• Quad stretch.
• Hamstring stretch.
• Shoulder/Chest stretch (use a doorway or wall).
• Lat stretch (reach overhead and lean to one side).

2. Breathing Drills (1-2 minutes):

• Lay on back, knees bent, hands on ribs.
• Inhale deeply through the nose for 4 seconds, exhale slowly through the mouth for 6-8 seconds.

Conclusion

• Beginner: Focus on mastering the mechanics of each lift with lighter loads to build endurance and confidence. Machines provide stability, helping you safely execute movements while building strength.
• Intermediate: Push for progressive overload by slightly increasing weights or reps each week. Prioritize recovery to manage fatigue from heavier loads and free-weight exercises.

Consistency and proper progression will help both levels achieve strength and muscle development while minimizing injury risks!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.