Step & Strength fitness challenge *Beginner Strength Training routine*

Welcome to my Steps and Strength Challenge for Sept 2026. You can start this challenge Monday 8/31 or Tuesday 9/1 – or whenever you want to!

Our goal for this month is to introduce (or increase) walking and strength training. If you are just starting out or working on being consistent; I would recommend doing cardio/walking 2 days a week and strength training 1 day a week-then increasing your workout days every couple of weeks when you feel comfortable.

By the end of the month hopefully you will be able to do strength training up to 3 times a week and cardio up to 5 times a week.  Then over the next several months; you can increase your reps, sets, and weight used.

Reps = 1 complete execution of the exercise movement.  (8 hammer curls)

Sets = The collection of repetitions of exercises performed in a row before taking a break (8 hammer curls + 8 tricep kickback + 8 overhead press etc.)

This challenge is meant to be a starting point in your journey-not to start and finish in 30 days. Over time-cardio can be done almost every day and strength training can be done 3 times a week-alternating days. I highly recommend not strength training 2 days in row so your muscles and body can rest. Use lighter weight or no weight when strength training so your body has time to adjust and then increase the weight over time.

Beginner strength training exercises can be done independently using my trackers below or by following along to my videos on YouTube.

Here is my YouTube channel where the (4) new Beginner Strength Training videos will be posted:  (475) Rachel K Williamson – YouTube  I also have a variety of other videos-strength and walk aerobics on my channel.

Warm up for at least 5 minutes and stretch for at least 5 minutes after strength training. Let me know if you have any questions about strength training or about our September challenge. I will be posting updates and check-ins on IG and on Facebook in my private challenge group.

If you want to join my free Facebook challenge group for group accountability, go here: Walk Strong with Rachel | Facebook