Beginner Weight Lifting RoutinesWelcome to Building Muscle 101's beginner weight lifting routines. Here is a sample weight lifting routine for beginners. The plan uses a one on, one off weight lifting 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 lifting. 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 lifters 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 inuries 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 weight lifting 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 weight lifting log to record all aspects of your weight lifting. This will be very important in determining the success of your weight lifting routine. The training schedule for program 1 beginner weight lifting routines will be as follows: Day two: Rest; Day three: Total body workout; Day four: Rest; Day five: Total body workout; Day six: Rest; Day seven: Rest; Repeat
Day one, three, and five: total body workout
Warm up: Aerobic exercise - Stationary bike/stair climber/elliptical 5 - 10 minutes Quadriceps Leg extensions: Leg presses:
Hamstrings Leg curl: Back Lat machine pull downs: Chest Flat bench dumbbell press: Shoulders Dumbbell press: Biceps Standing barbell curls: Triceps Lying triceps extensions: Calves Standing calf raise: Abdominal muscles sit ups or crunches: Day two, four, six, and seven: Rest Let me ask you something? Are you a complete beginner to weight training? I'm guessing you are. The above mentioned weight training routine is a sample of the many routines you can follow. Just remember, you get what you pay for and this goes double for the internet. If you want a quality beginner weight training routine, try Weight Training For Absolute Beginners. This is a paid resource that goes for about $14.95. It's worth the money because it's a solid program and it's made specifically for those of you who are complete beginners. You can download the program immediately and start today. Click here. I suggest you follow program 1 beginner weight lifting routines for 3 to 6 weeks. Remember, if you need to see illustrations and descriptions for each of the exercises, please visit building muscle 101 weight lifting exercise page here. 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. As you progress in your beginner weight lifting routines, 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 lifting routine.
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