How to Start a Weight Training Program
Weight training is an endeavor that requires discipline, tenacity, and most importantly, consistency. For many, it can be an intimidating proposition. The options are endless.The amount of equipment available and the various types of techniques utilized can be really confusing. However, if you want to make noticeable improvements on your physique and create the type of body you always wanted, weight training is definitely something that must be included in your exercise program. The benefits are: better muscle tone, increased bone density, more muscle (which means a faster metabolism) and an overall sense of increased strength and well-being.
The time has finally come. You've decided to make the commitment to yourself to get to the gym and weight train...how to do you start? Here is a basic routine that will get you going and hit all of your major muscle groups in one shot. It is a series of 10 different movements that should be done three times per week with a day of rest in between.
Good Luck!
Instructions
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1
Squats
Do 2 to 3 sets of 15 to 20 reps with one minute rest between sets.
This a great overall strength builder utilizing the major muscles in your legs, core, back and shoulders.
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2
Chest Press (Flat Bench)
Do 2 to 3 sets of 12 to 15 reps with one minute rest between sets.
This exercise builds strength in the chest, shoulders and triceps.
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3
Rows (Seated or Bent Over)
Do 2 to 3 sets of 12 to 15 reps with one minute rest between sets.
Strength and definition here come from the work done by the lats, rear deltoids, biceps and core.
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4
Shoulder Presses (Dumbells)
Do 2 to 3 sets of 12 to 15 reps with one minute rest between sets.
Here you build strength in the shoulders and triceps, as well as the anterior, posterior and medial deltoids.
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5
Lat Pull Downs
Do 2 to 3 sets of 12 to 15 reps or pull ups.
This builds strength in the back using the lats, rhomboids, core and biceps.
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6
Tricep extensions cables
Do 3 sets of 15 to 20 reps with one minute rest between sets.
This is good for strengthening and toning of the triceps.
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7
Standing Bicep Curls (Barbell)
Do 3 sets of 15 to 20 reps with one minute rest between sets.
This works the biceps, core and back.
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8
Abdominal Series
Perform 30 bicycles, 20 toe touches and 30 bicycles x 3. These should be in a series with no rest between the three exercises and then a one-minute rest period between each series.
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Tips & Warnings
If this is your first attempt at weights, then only do two sets of each.
Do your best to breathe properly (check out my article on proper breathing during exercise (see link in Resources below).
When you are able to manage three sets of a weight consistently for 15 reps, move up in weight on that exercise. 5-10% increases should be more than enough.
Do one hour of cardio on your days off.
See your physician before you start any new exercise program.
