Weight Lifting Routine For Beginners

Welcome to Building Muscle 101's beginner weight training routine.

Here is a sample routine for beginners. The plan uses a one on, one off schedule. The following program is a low intensity workout designed to focus your attention on developing proper form and balance.

The main goal is to adjust your body in order to get ready for higher levels of intensity. It's important that you understand that form is everything in weight training. Poor form ultimately leads to injuries.

Before you start building muscle, you will need to correct your form and balance. Don't get discouraged because this is something all weight trainers must do. I wish there was someone there who could have given me this advice when I first started out. It would have saved me alot of time and injuries.

Believe me, you need to establish correct form and balance before you start adding weight. If you start with bad form, you carry that form forward. When you start using heavy poundages, bad form will ultimately lead to injuries and bad joints.

Do not jerk or bounce the weight around. Don't be afraid to ask for help while you are in the gym. If you having trouble with certain exercises, ask the gym employees for help. They are usually very helpful and will answer any questions you may have.

Remember to drink at least two 8 ounce glasses of water before starting your weight lifting routine and drink two to four glasses while working out.

I suggest you follow the beginners routine for 1 to 2 months before moving on. Remember, you want to establish correct form as opposed to moving heavy weight. Be patient, you will eventually start to pile on the plates but for now, think form.

I strongly suggest you use a training log to record all aspects of your weight lifting. This will be very important in determining the success of your weight lifting routine. Click here for a sample training log.

Beginner Weight Lifting Routine

The training schedule for program 1 will be as follows:

Day one: total body workout;

Day two: Rest;

Day three: Total body workout;

Day four: Rest;

Day five: Total body workout;

Day six: Rest;

Day seven: Rest;


Given as:

Monday - Day 1 Program 1
Tuesday - Day 2 Rest
Wednesday - Day 3 Program 1
Thursday - Day 4 Rest
Friday - Day 5 Program 1
Saturday - Day 6 Rest
Sunday - Day 7 Rest

Day one, three, and five: total body workout

Warm up:

Aerobic exercise - Stationary bike/stair climber/elliptical 5 - 10 minutes


Leg extensions:
1 x 15 to 20 reps

Leg presses:
1 x 15 to 20 reps


Leg curl:
1 x 15 to 20 reps


Lat machine pull downs:
1 x 15 to 20 reps


Flat bench dumbbell press:
1 x 15 to 20 reps


Dumbbell press:
1 x 15 to 20 reps


Standing barbell curls:
1 x 15 to 20 reps


Lying triceps extensions:
1 x 15 to 20 reps


Standing calf raise:
1 x 15 to 20 reps

Abdominal muscles

sit ups or crunches:
1 x 15 to 20 reps
1 x 15 to 20 reps

Optional (But recommended)

10 to 15 minutes light cardiovascular exercise such as: walking (treadmill or street), bike (stationary), elliptical trainer, or other cardiovascular exercise.

Day two, four, six, and seven: Rest

During day two, four, six, and seven, your not going to be doing any weight training. It's during this time that you need to allow your body to rest and recover in order for it to get stronger. If you want to do something physical during this time, I recommend doing some light cardiovascular activities such as walking.

I suggest you follow program 1 beginner routine for 3 to 6 weeks.

If, after 3 to 6 weeks, you want to add more sets to your program, please feel free to do so. I suggest you do one to two more sets per exercise depending on your level of conditioning.

I suggest adding on an extra set after 3 to 6 weeks of this beginner weight lifting routine to each of your exercises. That is, instead of doing 1 set of 15 to 20 for leg curls, you'll be doing 2 sets of 15 to 20.

If you want, you can keep up with this program for as long as you want. If you want more of a challenge, you can go on to the intermediate workout.

Remember, if you are still sore on workout days, take it off and do the workout the next day. The above beginner weight lifting routine is an example and can be adjusted for your needs.

This beginner weight training routine is meant to help with your balance, mobility and strength levels. By using this routine, you will help improve your overall fitness and over time, improve your strength and muscle tone levels.

As you progress in your routine, you will need to add more free weight and compound movements to your program. As your balance and form improves, you can add more sets and repetitions. You will also need to split your workouts into different body parts to allow for a more vigorous workout.

Use this beginner weight lifting routine until you are comfortable moving on to the intermediate weight training routines. If you want to go to the intermediate routines, please click here .

All the best,


P.S If your looking for some basic (And advanced) dumbbell routines, I highly recommend Mike Westerdals dumbbell workouts and exercises located here.

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