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Beginner Weight Lifting Routines



Beginner Weight Lifting Routines

Beginner Weight Lifting Routines: Lifting weights can help you achieve your goals of increasing muscle mass and a more toned body. Read on to know the beginner weight lifting routines.

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Beginners Routines For Weight Lifting

Beginner Weight Lifting Routines

Weight training (also known as resistance or strength) helps you build lean muscles, strengthen your bones, joints and maintain a healthy metabolism. This means that you can burn more calories even when you sleep.

Weight lifting isn’t just for teenagers. Weight training may be a good way to combat muscle loss and mobility as we age. It can also promote psychological well-being.

It’s never too late for weight training, even if it’s not something you have done before. You don’t have to join a gym. You don’t have to be a member of a gym for many exercises.


A personal trainer can help you get started if you have never lifted weights before. They can help you learn the correct technique and create a strength training program that is tailored to your needs.

Many gyms and fitness centers offer free or very low-cost training for their first clients. They also have trained staff available to answer any questions. Many personal trainers also offer online training via video platforms.

Although most gyms offer resistance machines, free weights such as dumbbells or barbells in addition to the equipment, it is possible to do a weight training session at home using only minimal equipment.

Equiment Options

To increase your lean muscle mass and to tone your body, weight is not necessary. For some strength training exercises like pushups or lunges, you can use your own body weight to create resistance.

You may find dumbbells useful in increasing your home training options. A set of dumbbells with adjustable weights for beginners costs approximately $50. However, the price goes up as you gain weight.


Kettlebells are weighted balls that have handles and are another popular option. Kettlebells are great for working out all muscle groups simultaneously, especially if you have limited time.

Another useful piece of equipment is the resistance band. These elastic bands are color-coded and can be pulled and stretched to provide resistance in various degrees.

Prices for resistance bands can range from $10 to $60. Because they are lightweight and portable, you can take them with your when you travel. Continue reading to know the beginner weight lifting routines.

Advice for beginners in weight lifting

1. Warm-Up. You can increase blood flow and prepare your muscles for more intense exercise by taking a quick 5 minute jog or stroll. It’s also a good warmup to do a few jump rope or jumping jacks.

2. Start with small weights. Begin with a weight you can lift 10-15 times using good technique. Start with one to two sets of 10-15 repetitions, then gradually increase your number to three or more.


3. Gradually increase weight. After you are able to complete the required number of repetitions and sets, increase the weight by 5-10%. Double-check your weight before you begin a complete exercise.

4. Between sets, take at least 60 seconds to rest. This will help reduce muscle fatigue, especially in the beginning.

5. Your exercise should not last more than 45 minutes. This time limit is the maximum you can complete your exercise. You may experience burnout or muscle exhaustion if you do longer sessions.

6. After exercising, stretch your muscles gently. Stretching can increase flexibility, reduce muscular tension, and lower the risk of injury.

7. Take a break from exercise between sessions. You can rest to allow your muscles to recover and replenish energy before you start the next session.


Exercises for Beginners

While you may be focused on developing your biceps and toning your legs, the best resistance training program targets all your major muscle groups.

You might end up injuring yourself if you overwork one muscle group.

For a great all-round workout, you might want to try the following exercises. These exercises will help you train all of your major muscle groups.

Exercises for weight training

Three weight training sessions per week is sufficient if your primary goal is to build strength.

A 2019 study by Trusted Source found that weight training three times per week is as effective for strength improvement than more frequent exercise.


To gain muscle mass, however, you will need to do more repetitions and exercise more often.

Start with just 1 or 2 sets for each exercise to engage your muscles. Then, increase the weight or number of sets as you get more comfortable.

Alternatively, you might target certain muscle groups on various days. Here’s an example:

Weekly weight training program

Monday: Chest, Shoulders, Triceps & Core

  1. Dumbbell chest press
  2. Dumbbell shoulder press
  3. Dumbbell triceps extension
  4. Plank

Wednesday: Back, Biceps & Core

  1. Dumbbell single arm rows
  2. Bicep curl
  3. Resistance bands pull apart
  4. plank 

Friday: Legs & Core

  1. Lunges
  2. Squats
  3. Calf Raises
  4. Plank

As you become more familiar with weightlifting, you may switch up your muscle group routines. As you become stronger, increasing weight and sets.

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