Beginner And Intermediate Routines

If your just starting out with weight training, I suggest you start with the weight lifting routines listed below. The routines are there to help you get used to the feeling of weight training.

This is very important for the beginner because it helps your body to get a feel for the weight and movement. At first, weight training will feel very unnatural and it will take anywhere from one month to three months for your body to develop the right balance.

Remember, at this point, your weight training to get your body used to increasing levels of intensity. That is, with each workout, your body will start to develop a feel for the weight and will get a better sense of balance.

Once this happens, your body will start to respond by getting stronger and growing larger muscle mass. However, this takes time and patience so don't expect to build muscle mass right off the bat.

How long before you get out of the beginner stage and on to the intermediate stage? That depends on a variety of factors including age, gender, diet, and other factors but as long as you follow the weight training routines and be consistent with them, you will get there faster than sooner. For the beginner, maybe 3 to 6 months to advance to the intermediate stage.

Always remember this. If you truly want to get the most out of weight training, you need to constantly improve as time goes on. That is, if you can improve from workout to workout you will see the results you want.

I suggest you take a look at building muscle 101's tips and techniques page to find additional information.

Below you'll find weight training routines for the beginner and intermediate trainer. Simply select the routine you want and click the link.

Beginner Weight Training Routines

Routine Type Who's It For?
Beginners Program
This is a 6 week complete beginners guide to weight training. This program is for those of you who have never done any weight training before.
This routine is for beginners who have not previously weight trained
This routine is a workout involving no weights
A simple beginners workout for those of you who want to stay at home
Beginner full body weight lifting routine
Beginner Kettle Bell Routine
Kettlebells are a great way to build strength and muscle mass. This routine is a great introduction to the fantastic world of kettlebells.
5 Day Beginner Workout Program
This is a solid 5 day workout program for those of you who want to take your beginners program to the next level.
Dumbbell Workout for Beginners
This is a 3 day workout program designed specifically for a home dumbbell workout.

Intermediate Weight Training Routines

Routine Type
Who's It For?
For those of you who have been weight training for longer than 3 months but less than 1 year. Looking for something a little more challenging than the beginners routine
This is a circuit training program designed to build your endurance, burn fat, and tone muscle mass.
This is a workout designed for the chest area. This is a more advanced workout so procede with caution.
This workout is a muscle building workout that can be performed in the comfort of your own home.
Cool Traps Routine
Are your trapezius muscles lagging or refusing to grow? Here's a simple but intense weight training routine to help get those stubborn traps back on the road to growth.
Sample Pyramid Workout
This is an intermediate workout that is built upon the progression method. A great workout for building strength and muscle mass.
Hip Thigh Focus Workout This workout primarily focus' on the hip and thigh areas.
4 Day Workout Routine
The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum.

Builidng muscle 101 also offers free weight training videos for beginners. These vides are great because you can simply view how to workouts should be done, right on your computer - No need to download anything and best of all, they're free!

Also, each workout is done by our in house, certified professional trainers. You can view the workout videos here.

All the best,


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