Beginner Weight Lifting Routine

As a beginner, you should focus on a low intensity workout. The idea is to get the fundamentals of weight lifting down, and develop the proper form and basically give yourself an education on the different weight lifting options you have available. As you improve your form and balance, then you can upgrade to a high intensity weight lifting routine.

However, you should not start with a high intensity workout. A beginner weight lifting routine aims to help you get ready for higher levels of intensity and strengthen your body to stop it from becoming injured. The problem most beginners make when they first start weight lifting is that they have poor form and do not have the proper balance.

What happens is they build all of their routines on these mistakes. While you might get away with poor form at first, as you add the weight on you will not only having a hard time making any gains, but you will ultimately injure your muscles and joints.

How long should you follow a low-intensity beginner weight lifting routine? I would recommend that you follow it for at least a month before increasing the level of intensity. Remember, it’s all about form first. After form, then you can start putting on the weight.

A typical beginner weight lifting routine will work like this: one day of total body workout followed by one day of rest. Do this three times a week. On the seventh day rest. So if you started your full body workout on Monday, it would look like this:

Monday: workout

Tuesday: rest

Wednesday: workout

Thursday: rest

Friday: workout

Saturday and Sunday: rest

Before beginning your actual weight lifting routine, it’s important that you do a proper warm-up first. The best warm-up to do is an aerobic exercise warm-up, such as jogging or riding a stationary bike for five to 10 minutes. For full body workout, you should work on your quads, hamstrings, back, chest, shoulders, biceps, triceps, calves, and abdomen muscles.

This means that you should incorporate leg extensions, leg presses and curls, lat pulldowns, bench press, military press, standing curls, tricep extensions, calf raises and sit ups or crunches. At first you should do no more than one or two sets of each exercise, with 15 to 20 reps per set.

In conclusion, I have outlined for you a basic beginner weight lifting routine that you should follow in order to build up your strength, improve your balance and learn proper weight lifting form.