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Strength Training for Beginners - Basic Weight Training Routines There are many benefits of strength training, and it is important that you have a strength training
program whether you are male or female, and regardless of your age. Start off by learning the basics of weightlifting
and strength training then
gradually adjust to more advanced strength training routines.
Click here to read about the benefits of strength training.
When weightlifting or doing bodyweight exercises (such as pushups or pull-ups), a repetition (also known as a “rep”) is one successful completion of a given exercise. For example, one full pushup is a repetition. Or, one full squat is a repetition. You want to do between 8 to 10 repetitions (reps) in a set.
“Sets” are groupings of repetitions of the same exercise. For example, if you do the squat exercise 8 times, you’ve done a set. Sets are performed before you take a brief rest break. You rest a few minutes between sets before starting another set.
To arrive at the proper amount of weight for each exercise, begin with a very light weight. Then increase the weight gradually until you arrive at a weight that makes you fatigued after 8 to 10 reps.
Be sure to do a warm up set prior to beginning an actual set. I usually start to warm up with a barbell with no weight on it, or if working with dumbbells, I start with very light dumbbells. This helps minimize the risk of injury.
Strength Training for Beginners - Routines for the First Month:
For the first month of your beginning strength training program, do one
set of 8 exercises 3 times per week. Start slowly and don’t try to do too much too soon. Do not lift weights
on back-to-back days.
Strength Training for Beginners - Routines for the Second Month:
During the second month of your beginning strength training program, progress to 2 sets of 8 exercises 3 times per week. Do not lift weights on consecutive days. On alternate
days, either rest or do some cardio routines.
Third Month of Strength Training:
In the third month of your beginning strength training program, you’re ready for 3 sets of 8 exercises 3 times per week. On alternate
days, mix in some cardio routines. Rest on a 7th day.
With your strength building programs, increase the amount of weight you are using when you no longer feel slightly sore in the muscles you are exercising. Generally, you will feel sore the day after your workouts, especially after doing an exercise your body is not accustomed to doing.
The Importance of Rest and Recovery:
You must give your body time to recover from exercise. Rest and recovery are important parts of any strength building program. When you exercise, you are breaking
down your muscles (which is good), forcing them to get stronger. Your muscles need time to rest and recover during this process. Click
here to learn more about rest and recovery and what to do after your workouts for optimal results.
Click here for a great weightlifting routine for beginners.
Muscle building exercises to build muscle fast Weight Training for Women - Strength Training for Women Weight Gain Tips - How to Gain Weight- Unique Pushup Workouts
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