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Introduction to weight
training
Welcome to low carb menus introduction to weight training.
Here is a sample weight lifting routine for beginners. The main goal is to adjust your body in order to get ready for
higher levels of intensity.
Setting up your weight lifting routine can be a confusing subject. It doesn’t have to be. Basically, you have to know
what you want. If you are a beginner looking to tone up and add a bit of muscle, you will have to start with a
beginners weight lifting routine. If you've been weight lifting for a couple of months and need a weight lifting
routine that's a bit more challenging, you'll need an intermediate weight lifting routine.
On the other hand, if you are an experienced weight lifter looking to try something different, you'll need specialized
weight lifting routines.
It's a matter of finding out what you want and establishing your goals. If you don't know what you want, than you will
have to sit down and figure that out.
It is very important for you to establish correct form and balance before you start adding weight. If you start with
bad form, you carry that form forward. When you start using heavy poundages, bad form will ultimately lead to inuries
and bad joints.
Do not jerk or bounce the weight around. Don’t be afraid to ask for help while you are in the gym. If you having trouble
with certain exercises, ask the gym employees for help. They are usually very helpful and will answer any questions you
may have.
Remember to drink at least two 8 ounce glasses of water before starting your weight lifting routine and drink two to
four glasses while working out.
Remember to always ask for advice if you are not sure about certain exercises. Gym staff are usually pretty good and
will provide you with quality advice regarding all aspects of weight lifting. I’ve designed these weight lifting routines
with the beginner in mind but it can serve as a nice efresher for you seasoned weight lifters out there.
Rest periods between sets will depend on your training goals. If you are a beginner, take as much resting time necessary
to fully recover from your sets without feeling dizzy or nauseated. It will take some time for your body to adjust to
a new weight lifting routine.
It will take anywhere from 2 to 4 weeks for your body to adjust to the new weight lifting routine. Generally, for
compound movements such as squats or barbell bent rows, you want to make sure you are completely recovered before
attempting the next set.
I can’t overstate the importance of getting quality rest between your weight lifting routines. It is vitally important
that you get the proper amount of rest in order to allow your body to grow. The amount of rest necessary will depend
on your age, genetics, and current state of health.
If you are a beginner, you generally need anywhere from two to three days rest. Depending on your intensity levels, you
may need more. Just remember that your body should never be sore before you go into a workout. If your body is sore,
take another day off. Your goal is to go into a workout feeling good, strong, and energized.
How much time should you spend weight lifting? This will depend on your goals and weight lifting routine. Beginners
should spend anywhere from 20 minutes to 45 minutes in the gym. Intermediate and advanced trainers should spend anywhere
from 30 minutes to 60 minutes training.
There is no hard and fast rule as to how much time you spend training. The important point to remember is deciding how
much time is needed to get the job done. Remember to cut the chit chat and focus completely on the weight lifting routine
and exercises.
Stretching is very important. I recommend that you get into the habit of stretching once or twice a day, before, during
and after your weight lifting sessions and on non training days. Stretching improves flexibility and if the muscles
become tight and inflexible, blood flow is impaired, thus reducing muscle contraction.
When stretching, make sure that you start slowly and hold for 5 to 15 seconds while maintaining good breathing. Do not
force yourself into stretching positions. It will take some time for you to develop good stretching techniques so be
patient.
Try and get into the habit of warming up before your weight lifting sessions.
Warming up can consist of an aerobic activity such as riding the stationary bike, stair climber, elliptical trainer, or
any other multitude of aerobic activities.
Follow this up with a period of stretching. I usually ride the stationary bike for about 5 to 10 minutes before all
workouts.
Always include warm up exercises in your weight training routines.
Aerobic training is very important and I strongly suggest you include aerobic training in your weight lifting routine.
Aerobic training can be any type of exercise that causes your heart rate to increase and makes you breath harder
than normal. Don’t worry, your not going to have to join any “aerobics” classes to benefit from aerobic exercise.
Aerobic training is a very useful tool in fat burning. The body has two sources of energy; sugar and fat. Sugar or
glycogen is stored in the liver and muscle and is the easiest from of energy for your body to use. Glycogen is the
bodies preferred source of energy. Fat on the other hand, requires more work to be used as energy.
Why? The problem is that fat can be broken down only as long as oxygen is available. Oxygen must be present for your
body to burn fat for energy, but not to burn glycogen. In the initial stages of exercise, oxygen is not yet available.
It can take anywhere from 20 to 35 minutes of constant exercise before fat is fully available to the muscles as fuel.
Depending on your current conditioning will determine how efficiently your body burns fat.
Exercise, particularly aerobics, enhances the development of capillaries to the muscle which in turn improves the blood
flow where it’s needed. With better blood flow and improved oxygen uptake by the muscles, your body becomes better
adapted at getting stronger.
This is the number one reason why you shouldn’t neglect the aerobic part of your training.
I recommend that your aerobics sessions be at least 15 to 20 minutes in length. Although beginners will want to take
it easy when first starting aerobic training. Beginners will want to start off doing 5 to 10 minutes of aerobic
training and increase the amount of “work” time when it feels comfortable to do so.
When doing aerobics training, shoot for training in your target heart range. In order to find this range, take the
number 220 and subtract your age in years (for example, if your 32, it would be 220 - 32 = 188), then take that number
and keep your heart rate within 60 to 80 percent of it (for example, take 188 x 60% = 113 beats per minute).
Try and stick to this range while you train. Make sure that you record these numbers in your training log.
I suggest you follow the beginners weight lifting routine for 1 to 2 months.
Beginner’s weight lifting routine
Day one: total body workout
Day two: aerobics and abdominals
Day three: rest
Repeat
Day one: total body workout
Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes
Stretching 5 to 10 minutes
Quadriceps
Leg extensions
Warm up 1 x 25 reps
1 x 20 reps
1 x 15 reps
Leg press
Warm up 1 x 25 reps
1 x 15 reps
1 x 12 reps
Hamstrings
Leg curls
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps
Back
Lat machine pull downs
Warm up 1 x 25 reps
1 x 15 reps
1 x 12 reps
Chest
Bench press
Warm up 1 x 25 reps
1 x 15 reps
1 x 12 reps
Shoulders
Dumbbell press
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
Biceps
Standing barbell curls
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
Triceps
Lying triceps press
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
Calves
Standing calf raises
Warm up 1 x 25 reps
1 x 20 reps
1 x 20 reps
Day 2: aerobics and abdominals
Stationary bike/treadmill 10 to 15 minutes
Stretching 5 to 10 minutes
Abdominals
Crunches
2 x 15 - 20 reps
Day 3: rest
As your balance and form improves, you can add more sets and repetitions. I suggest you follow the beginners weight
lifting routine for 1 to 2 months before moving on. I strongly suggest you use an exercise log to record all
aspects of your weight lifting. This will be very important in determining the success of your weight lifting routine.
This is an example of a weight training routine for beginners. I suggest you follow this routine for as long as it works.
If you are looking for other routines, I suggest you go to building muscle101.com.
Here are the description of each exercise and how to perform them properly.
Leg extensions
Sit on the bench or leg extension machine, with your feet under the lower pads of the foot support. Flex your thighs and
lift your legs until they are straight, and hold for a second. Return slowly to the starting position.
Leg press
Weight lifting exercise position.
1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks
should be supported on the seat and your back pressed firmly against back rest.
2. Your head should be straight and slightly angle your toes outward.
3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.
Execution.
1. Slowly bend your legs, allowing your knees to travel towards your chest.
2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.
3. Keep the movement fluent, slow, and controlled.
Leg curl
Lie prone (face downward) on the bench, with your ankles under the upper pads of the leg lever and kneecaps just off
the bench. Curl your feet toward your buttocks and hold for a second. Return to the starting position. Maintain smooth,
rythmic movement in the knee joint, and avoid jerking your body. Keep your hips flat on the bench during the
repetitions.
Lat machine pull downs
Make the appropriate adjustments to the lat pull down machine, grip the bar with a wide grip, hands facing away, and sit
on the machine. Pull the bar down to your upper chest, then return to the overhead position to complete the repetition.
Bench press
Weight lifting exercise position.
1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.
2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your
grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into
the bench. This will push up your pectoral girdle and allow for a much better stimulation.
3. Lift the bar from the rack.
Execution
1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of
the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.
2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest.
Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight
starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other.
Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a
groove and this movement will be second nature.
Seated dumbbell presses
I recommend that you use a bench with back support for this exercise.
Weight lifting exercise position.
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your
head up.
3. Make sure you rotate your palms so they are facing forward.
Execution.
1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should
lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the
movement.
2. Keep the movement fluent, slow, and controlled.
Standing barbell curls
Weight lifting exercise position.
1. Standing upright, grab a barbell using an underhanded grip.
2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.
3. Keep your feet close together with your back straight and head level. Keep your arms close to your body.
4. The bar should be resting across the thighs.
Execution.
1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower
the bar until your arms are fully extended in the arms down position. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Lying triceps extensions
Weight lifting exercise position:
1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.
2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.
3. The bar should be should be directly over your head and your arms fully extended.
Execution.
1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should
be almost touching your forehead.
2. Using your triceps, push the weight back up to the starting position. Repeat the movement.
3. Keep your elbows in at all times.
4. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying
on the bench. It will take a little practise but you'll get it.
Standing calf raises
Weight lifting exercise position.
1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the
edge of the apparatus platform.
2. Slowly drop your heels as far as they can go.
3. Place your hands on the shoulder pads.
Execution.
1. Rise up as high as possible on the balls of your toes without excessive knee bending.
2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.
3. Keep the movement fluent, slow, and controlled.
There you have it. A beginners weight lifting routine designed to get you on the road to strength training.
I'd recommend that you follow this routine for at least one month. For a professional routine, please visit Virtual Fitness.com. Virtual Fitness offers one on one professional coaching on exercise routines designed by professionals. The personalized fitness routines are done on line so the speed of service is fantastic. Click here to go to http://www.virtualfitnesstrainer.com
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