Simple Beginners Weight Training Routine

This routine provides a good basic foundation for both men and women who wish to start building some all round strength. There are eight different exercises, but none are done intensively. The warm up set should not be difficult for you to do, it is purely to ensure the relevant muscles are warmed up and the blood is flowing a little. The work reps should be more challenging, but to start with aim to be able to do two sets of 10 reps. Ideally you should be finding it difficult to complete the last set, but still have some reserves.

Ensure that you rest between each set, and rest a little longer between each set of exercises. Generally two minutes rest between is recommended, and then a few minutes more between sets of exercises.

This beginners routine concentrates on compound weight training exercises, i.e. exercises that work more than one muscle at a time. These types of exercise produce athletic, functional muscle tissue, and are also a great way to boost the metabolism and reduce body-fat.

continued below ....

	Warm up reps	Work Reps
Barbell Squat	20	2 sets of 10
Barbell dead-lift	10	2 sets of 10
Barbell shrugs	10	1 set of 10
Shoulder press	10	2 sets of 10
Bench press	10	2 sets of 10
Bent over rows	10	1 set of 10
Barbell curls	10	2 sets of 10
Triceps extensions	10	2 sets of 10

Once you have been doing this routine for a while, you should start to recognize your weaknesses, or identify some new goals. It is good to set mini goals when weight training, as it is important that your goals are attainable over a short period of time, as well as challenging.

If you set you goals too high, you may soon become frustrated at your perceived slow progress. Some simple goals to set early on can include aiming to perform a 10 set bench press at you current 1RM (one rep maximum) or to squat your own body weight, if you cannot already. It is good to set some targets, but don’t set them too high or you will only disappoint yourself. It is also good to supplement your weight training with other exercises such as triceps dips, press ups and sit ups which ensure you develop good core body strengt.

If your are a martial artist or do circuit training then you probably already do these exercises each week, but if not they are great exercises to add to your weekly routine. Once you build up your strength, and if you objectives are for bigger muscles (bodybuilding) then you can start concentrating on specific body parts.

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