Beginner Weight Training Workouts

Weight training is a part of a fitness regime which many people are a bit afraid of. If you have never lifted weights before than this type of training can seem quite intimidating, but it does not have to be this way. Weight training is really a great addition to any fitness routine and something everyone can do. You do not have to be lifting hundreds of pounds in weights, each person has their own unique maximum and that can be only 15lbs but if this is the case than you are working your body appropriately. Weight training tends to bring out a competitive nature in some people therefore it is important to state that pushing yourself is both very dangerous as well as damaging to your body and muscles. Weight training has been created and developed to help tone and develop your strength and muscles and therefore when you reach your max, it is important to accept this weight until you are ready to progress forward.

As a beginner before begin any type of weight training you need to learn a little bit about how it is done and what not to do to avoid unnecessary injuries. Here are some reliable weight lifting guidelines to follow for your beginner weight training workouts.

• Start with a program what works all three muscle groups but non-consecutively (every other day)
• Warm up with 5-10minutes of light to moderate cardio to get your heart rate up
• Choose 1-2 exercises for each muscle group and do 1-2 sets of 8-16 repetitions. If this is too much at first adjust your repetitions honestly until you are feel ready to progress
• For those who workout in a gym it is a great idea to use the weight machines in the beginning to get a feel for the motions and the weights before using free weights
• Always leave one day in between your workouts for your body to recover
• Each week add another repetition and if you feel confident enough another 2-5lbs to help your progression
• Remember the first few weeks are about feeling out your strength and finding your limitations. It is important to learn how to do the exercises properly in the beginning.
• After 6 or more weeks, when you feel comfortable you can increase your weight training to a more difficult level

It is important to make sure you don't leave out a single muscle group or you will find your weight training program providing uneven results. Remember the chest, back, shoulders, biceps, triceps, lower body and of course the abdominals. There are at least 5 different exercises for each muscle group listed above which gives you a great amount of variety to mix up your routine when the time comes.

There are generally three different reasons why people use weight training, to lose weight, gain muscle and to increase strength endurance. Depending on your exercise reasons you need to adjust your weight training program adequately. If you are trying to lose weight you only use enough weights to complete 10-12 repetitions and 1-3 sets. For those looking to gain more muscle only use enough weight to complete 4-8 repetitions and 3 or more sets. It is important to leave at least 2-3 days in between workouts for your muscles to recover from this type of advanced weight training programs. Lastly for those looking to create longer strength endurance use enough weight to only complete 12-16 repetitions for 1-3 sets, leaving one day between each workout day.

Keep all these tips and steps in mind when you begin your first weight training session and remember that safety always comes first.