Weight Training Exercises For Beginners

Resistance training is a fantastic way to get in shape. Not only does it make you stronger, it can help you lose fat, become more confident, and develop a body you never thought that you could.

However, not every exercise can be done by everyone. Beginners need to start with the very basics which are not only fantastic for teaching you how to move, but also extremely effective for building muscle mass and skyrocketing your strength levels.

Beginners need to focus on compound lifts. Compound lifts are movements which use more than one joint at a time. For example, a bench press uses both the shoulders and the elbows. This is a compound lift. Yet, a barbell curl only uses the elbow. This is known as an assistance movement. Beginner programs should focus on making progress in the compound lifts and then using strategic assistance movements to improve any lagging areas.

The main compound lifts beginners should use are:

  1. Bench Press
  2. Military Press
  3. Chin Up
  4. Bent Over Row
  5. Squat
  6. Deadlift

These six movements work every single area of the body and are all that you need when you’re starting off. As they’ll be new to you and are complex movements you’ll need to find an experienced personal trainer to show you exactly how they’re done.

Here are two example training sessions that you can use. C means compound movement and A refers to assistance exercises.

Workout A

C: Bench Press 3 x 8

     Chin Up 3 x 8

     Squat 3 x 8

A: Barbell Curl 3 x 12

     Chest Flyes 3 x 12

Workout B

C: Military Press 3 x 8

     Bent Over Row 3 x 8

   Deadlift 3 x 10

A: Lateral Raises 3 x 12

Tricep Extensions 3 x 12

Alternate these two workouts with a rest day in between. You should complete 3 workouts per week.

Here is how an example two week period might look:

M – Workout A

T  – Rest

W – Workout B

T – Rest

F – Workout A

S – Rest

S – Rest

M – Workout B

T  – Rest

W – Workout A

T – Rest

F – Workout B

S – Rest

S – Rest

If you stick to this then you’ll be fitter, stronger, and leaner in no time at all.

What are you waiting for? Time to hit the gym!

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