The sport of weightlifting allows you to improve muscular resistance and size. A beginner’s weightlifting program should be suitably modified to acclimate a novice to different exercises based on his capability.
Weightlifting is a great way for the body to lose weight, strengthen bones, and increase muscular endurance. By incorporating a weightlifting program in the regular exercise regime, a person can improve the targeted muscle groups using various equipment. If you are a beginner, it is important to choose a program that can help you learn the correct form of exercises by letting your body adapt to the weight training. Before you hit the weights, the thing to keep in mind is that weightlifting is not a piece of cake for any beginner. It will require loads of patience along with adequate rest and diet for it to have a desirable effect. The most common places where you can start your weightlifting routine are home gyms, schools, and fitness clubs. So now since you have made up your mind, let us look at the step-by-step approach to a good weightlifting program.
An Overview of Weightlifting Programs for Beginners
Before Starting Out
The first step is a visit to the doctor. Yes, you heard me right, it is the doctor and not the gym. The point of any weight training exercise is to get into better shape and not to aggravate or cause an injury. Therefore, a visit to the doctor will help ascertain if there are particular exercises which should be avoided, and the appropriate intensity for the exercises.
Once the doctor has given the green signal, the second phase involves taking the advice from an expert weight trainer to chart out the schedule. Since beginner weightlifting programs should begin with fat burning, strength gaining, and finally building strong muscle through heavy weightlifting, it is essential that for every program there must be concrete a plan to achieve success. The ideal program should split the week into three parts so that the body gets proper rest. Start out with a program that works all muscle groups for 1 – 3 non-consecutive days in a week.
The essential step before any weightlifting exercise is the correct weightlifting technique. This should include warm-ups spanning around ten minutes of aerobic exercises either on a treadmill, a stationary bicycle, or a cross trainer. It should be accompanied by thirty minutes of cardio exercises. Warm-ups are essential for elevating your body temperature, greasing up your joints, and generally decreasing the risk of sprains and more serious injuries.
The basic weightlifting exercises that focus on fast weight gain must stimulate the most muscle fibers in the least amount of time. These are referred to as compound exercises that focus on the building muscles for each body part.
- Bench Dips (Arms)
- Bicep Curls (Arms)
- Military Press (Shoulders)
- Bench Press (Chest)
- Squats (Legs)
- Calf Raises (Legs)
- Pull Ups (Back)
- Crunches (Abs)
Choosing Your Sets and Reps
While a repetition, or rep, is referred to as one movement of the exercise, from the starting to finishing position, a set is a grouping of a prescribed number of repetitions of a particular exercise. The choice of your sets and reps will depend upon the goals that you want to achieve. So, for a person who is looking to lose body fat and build muscle, it would differ as compared to your choice of your sets and reps for muscle gain. A beginner should ideally do 3 sets per exercise and perform about 10 – 12 repetitions per set. A rest time of 1 minute to 90 seconds is recommended between each set.
A Day-to-Day Weightlifting Program
Depending on the individual preference, there are many different ways to break down a weightlifting program. An ideal lifting program should include weight training three times per week. This will provide adequate time to train the entire body while not being as intensive as more frequent weightlifting programs. It is also essential to remember that this sample routine is modeled to suit a normal adult man or woman. Weightlifting for kids differs in many ways and it is advisable to consult a trainer before introducing your kid to any weightlifting training.
|Monday: Chest, Arms and Abs|
|Flat dumbbell bench press||2||10-12|
|Pec deck flyes||2||10-12|
|Dips (assisted, if needed)||2||8-10|
|Rope tricep pushdowns||2||10-12|
|Barbell bicep curls||2||10-12|
|Seated dumbbell hammer curls||2||8-10|
|Reverse grip forearm curls||2||12-15|
|Flat abdominal crunches on mat||3||To failure|
|Wednesday: Back, Shoulders and Abs|
|Pull-ups/chins (assisted, if needed)||3||10-12|
|Lower back machine||2||10-12|
|Lateral dumbbell raises||2||12-15|
|Reverse cable crossovers (or rear shoulder machine of choice)||2||12-15|
|Cable abdominal crunches||3||To failure|
|Oblique/twisting ab machine of choice||2||10-12|
|Exercise ball crunches||3||To failure|
|Friday: Legs and Abs|
|Leg press machine||2||10-12|
|Seated hamstring curls||2||10-12|
|Lying hamstring curls||2||12-15|
|Standing calf presses||2||8-10|
|Seated calf presses||2||8-10|
|Donkey calf presses (machine)||2||8-10|
|Flat abdominal crunches on mat||3||To failure|
These exercises do ensure some days of soreness of the muscles. However, this is quite natural with the body taking the time to adjust to the routine. With time and experience, newer routines can be introduced. The key to a great muscular build is not to lose confidence, and especially not to push oneself through any pain. Seeking help from a professional trainer can ensure that you follow a routine that is most beneficial to you, and avoid wasted effort and injuries down the road.