December 18, 2011
If you’ve made the decision to get started with weight lifting, the good news is that you’ve just made the first step to building the body of your dreams. Nothing is going to transform your look faster than a good strength training program.
Not only will you enhance your current muscle development and definition, but you’ll also become fat gain resistant as your metabolism will be increased and you’ll naturally send nutrients towards the muscle cells rather than into the body fat stores.
This said, there are some important things that you need to be considering with the design to ensure that you get on a program that’s designed properly for you.
Let’s take a quick look at the main ‘must-haves’ for a good beginners workout routine so that you can be sure you get off to a good start.
The very first thing to think about is the exercise selection that you’re using. For best results, you want to aim to build up your strength by focusing on compound exercises. These are the ones that will work the greatest number of muscle fibers at a time, therefore allowing you to see some good gains in strength and muscle definition.
The best moves to include are the lunge, chest press, bent over row, shoulder press, deadlift, squat, and the leg press.
Very new beginners will likely want to start with some machine based exercises as these will guide you through the movement before going on to free weight exercises where you have to dictate more of the movement pattern.
Next, you’ll also want to consider the set and rep range. For someone who is just starting and looking to make some strength gains, 8-12 reps is a good place to be. This is high enough that you won’t be stressing the body too much with overly heavy weights, but not so high that you won’t see strength gains.
If you are going to be performing any isolated exercises such as bicep curls, tricep moves, lateral raises, leg extensions, and so on, then you could take this rep range up a bit higher into the 12-15 range, but no higher than that.
Finally, the last thing that you’ll need to take into account is the amount of rest that you’re using between sets. Since you’re just getting started with the workout and familiar with the exercises, now is not the time to be shorting yourself on your rest periods.
Aim for 45-60 seconds between each set you do. Later on as you get more advanced you can shorten them up to make the workout more intense and to bring about greater metabolic benefits.
For now though you don’t want to risk injury or sacrifice on the amount of weight that you’re able to lift.
So there you have the main components that should be in place as you create a beginners weight lifting workout. Get these in order and you’ll be all set to get started.