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- Weight Training Workout for Beginners
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Weight Training Workout for Beginners
A beginner weight training workout is suitable for anyone who want to work out at home or at the gym. This type of weight training has several benefits, which include weight loss, stronger body, enhanced immune system, reduces your risk of injury, supports your joints, decreases joint pain from arthritis, and lowers your blood pressure.
Before starting any exercise program you should consult with
your doctor. Some previous surgery or illness may prevent you
from lifting even light weights for a period of time.
During your beginners weight training workout you should use a
program that works most muscle groups in a single day. Also, you
should never do weight training more than 3 days per week and
it's recommended to use non-consecutive days. In other words,
don't do workouts 2 days in a row but always have at least one
day between workouts. The muscles need time to repair themselves
after even a beginner's weight training workout.
Before each workout session, always warm-up with 5-10 minutes of
a light cardiovascular workout. This can be walking on a
treadmill or walking outside, light jump roping or 10 minutes on
an indoor bicycle. This warm-up will help to prevent injury and
get the best performance possible.
A good beginners weight training workout will also include 1-2
exercises for each muscle group. You should do 1-2 sets of 8-16
repetitions of each exercise. Repetitions are the number of
times an exercise is done at one time. This means if you are
doing abdominal crunches on the exercise ball you are doing 15
crunches in a row and then resting for at least 2 minutes and
doing another 15 repetitions. This is two sets.
Doing sets this traditional way can be time consuming so most
programs advise the participant to do 1 set of three different
exercises and then go back and repeat another set of those same
three exercises. In this way you are resting between sets
without standing around wasting time.
It's recommended to start slow and build to increase strength
and stability. Each week you can add 1 repetition to each of
your exercises. Or you can add a pound of weight but don't add
both at the same time. Be sure to keep the repetitions at 16 or
below. Once you get to 16 drop the repetitions to 10 or 12 and
add a pound of weight.
A good weight training workout should challenge you but not kill
you. In the first weeks, work on developing the routine of doing
the exercises and learning each exercise. After doing your
exercises for 6 weeks you may want to change the routine to make
it more difficult or to challenge your muscle.
As a beginner you may have to stick with just a couple of
exercises but it is important to exercise all muscle groups so
you don't become unbalanced which leads to injury both during
weight training and also during sporting activities.
In order to have successful weight training workout, several
things must be done correctly. Accurate weight lifting
techniques, slow progress and appropriate training will take you
to a successful path to a strong and firm body.
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