Beginner Weight Lifting Program

The typical beginner weight lifting program is a workout that is designed for both male and female. The usual schedule of beginner weight training program is 3 days a week preferably every Monday, Wednesday and Friday. The duration of the typical weight lifting program for beginners is six months. After this, you can now advance to intermediate weight lifting program.

As a beginner in weight lifting, you may wonder why the routine is not done in daily basis. Well, this is because to help your body recuperate and to avoid over-training. We do not want your muscles to be subjected to anything that may cause them to be strained or injured. This is also the same reason why there is always a need for warm ups before the actual weight lifting program. Warming up is not just for beginners, it is for everybody whether you are an amateur or professional and it is needed regardless of sports or exercise you choose. It allows our body and its system to prepare for the actual workout.

Below is the beginner weight lifting program that you can follow for around six months. The following exercises are done for 4 to 5 sets each. Please note that you must decrease your repetitions as you increase the weights you are lifting. For your chest, you will do a bench press with 12 reps. For your biceps, make 12 reps of Barbell Curls and for your triceps make 12 reps of French press. You will also make 12 reps of bent over row for your lats and 12 reps of military press for your shoulders. For trapezius, make 12 reps of shrugs and another 12 reps of squats to benefit your thighs.

In choosing your weights, choose the heaviest you can lift without any feeling of strain. Never do anything. Remember that you engage in weight lifting program because you want to improve your body and to properly develop your muscles. You are not obliged to stick with very same exercises for the next 6 months. You can experiment another set of exercises if you feel that you are bored or not comfortable to the suggested beginner weight lifting program. And it would be best if you will ask the advice of a coach or trainer so that they can design a special weight lifting program just for you.

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