Weightlifting Routine for Beginners
Weightlifting Exercise Charts
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.
Weightlifting Routine for Beginners - The First Month of Strength Training:
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.
Weightlifting Workout Schedule:
Since you'll only be lifting weights 3 times per week to start, a good idea is to designate particular days of the week for lifting weights. This helps you stick with your new weightlifting program. You can work out Monday / Wednesday / Friday, or Tuesday / Thursday / Saturday, or Sunday / Tuesday / Thursday. Do not lift weights on back-to-back days. You must give your muscles time to recover.
The following beginner strength training routine contains the core muscle building exercises to build muscle fast. It is a very balanced free weight training program that has both upper body exercises and lower body exercises. You don't want to make the mistake of only working the upper body - your upper body will be strong and your legs will look like toothpicks. By working the entire body, you will have a strong, powerful physique. The squat is the best weightlifting exercise you can do. The full squat will help develop your upper body in addition to your lower body. Click here to read more about the squat exercise.
For the 8th exercise, do an abs exercise.
Weightlifting Routine for Beginners - The Second Month of Strength Training:
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.
Weightlifting Routine for Beginners - The 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.
Get the program that will get you in the best shape of your life.
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