A beginner’s weight lifting program should focus on acclimating yourself to differentÂ exercises and your owncapabilities. It is important to learn the proper form used to perform weight training exercises. Bad form not only hinders results, but it also can lead to potentially serious injuries.
Thinking About Your Goals
- Constructing some easily definable goals is an important first step when beginning a weight lifting program. Your goals will help guide you, and they will also serve as extra motivation to help you continue and push through. For a beginner’s weight lifting program, goals don’t have to be exact, but they should still be tangible. You may, for example, want to look better in your favorite old t-shirt. Perhaps you want to see more muscle definition in your arms or abs.
Take Things Slowly
- Starting a weight training program for the first time can be intimidating. This is especially true if you go to a crowded gym where it seems that everyone knows what they are doing besides you. Don’t try to impress anybody. Don’t worry about what anybody else is doing. You should learn everyÂ exercise and every machine one at a time, while using easily controlled light weights. Only after you have mastered the form of a weight trainingÂ exercise, should you then raise the amount of weight that you perform it with.
Sets, Reps and Workout Lengths
- A repetition, or rep, is one movement of the exercise, from the starting to finishing position. A set is one grouping of a prescribed number of repetitions of a particular exercise. Beginner weight lifting programs should include three sets per exercise. Between each set, you should rest for one minute to 90 seconds. This allows your muscles to recoup their strength. Resting longer than this, however, will leave your heart rate lowered and your muscles completely recovered, limiting the effectiveness of further sets. Your totalÂ workout should not exceed one hour in length. If you do more than this, your results begin to taper off, and you may be overly stressing your body.
How Much Weight to Use
- For a beginner’s weight lifting program, you should use weights that allow you to perform between 10 and 12 repetitions per set. If you use lighter weights, your body may not truly “feel the burn.” Heavier weights will be harder to control, and they could be dangerous for beginners to weight training. Once you can perform more than 12 repetitions for each set of an exercise, it’s time to increase the weight that you are using.
When and What to Train
- There are many different ways to break down a weight lifting program. It ultimately comes down to preferences. You could choose to train each muscle group individually, or you may want to pair them up with other muscle groups in the same workout. In a beginner’s program, you should plan on weight training three times per week. This will give you adequate time to train your entire body while not being as intensive as more frequent weight lifting programs.A great way to split a beginner’s weight lifting program is to spend one day working your leg muscles and abs, another day working your chest and back, and a third day working your arms.
Resting Between Workouts
- One rule to remember for a beginner’s weight lifting program is to never train a body part more than one time per week. Your muscles need significant time to repair themselves, and overworking them can lead to injury and also lower your results. While training three times per week, you should rest at least a day between allÂ workouts. This means that a good program could be completed on Monday, Wednesday and Friday.When you start weight training, you should expect to be sore the next day. This is natural, and it means that your training was effective. However, it’s important to know your body and be able to differentiate between healthy muscle soreness as opposed to joint pain or other injury. Don’t push through any pain. Don’t workout a muscle that is still sore.