Weight Training for Beginner’s

Whether you’re a seasoned vet or a total newb. This is the place to go for practical scientific based information on exercise. I’ll break down the guidelines professionals use when designing workouts and why we do it. Then you’ll be armed and ready to modify or even create your own killer workouts. But if you’re still not convinced you need to be lifting weights I suggest you read Health Benefits of Lifting Weights.

It is important note, nothing can ever take the place of a hands-on trained professional. I strongly advise seeking the advice from a certified trainer when it comes to exercising. I can write about an exercise till my hands go numb but if it’s not done correctly exercise can and will cause injury.

So, you’re ready to hit the weights… now what?

It all starts with a plan. One of the biggest mistakes you can do is go in unprepared. I see it all to often “Today I’m going to work my arms.” After 15 mins, you’ve already done all your favorite exercises. You then spend the next hour meandering about trying different things you saw that one guy doing a couple days ago. An hour and a half later you’ve had a mediocre workout and you are rushing out the door.

Waste of time? You bet.

Behind every well-written workout is science.

Some of you may be ready to cut to the chase and get started. You can check out my Workouts & Exercises page and the all important Diet page. You’ll be skipping all the technical stuff so if you have a question be sure to check back here.

If you’re ready to¬†educate yourself on all the key components to a well-rounded fitness regimen use the links below. These are the¬†guidelines used by professionals to design any and all workouts. Once finished you will be able to make up your own workout or if you want, modify an existing routine to fit your fitness goals.

You don’t have to go it alone!

One thing to keep in mind, this is a lot of information and it can take years of training and practice to fully understand these concepts. If you get overwhelmed by the content just stick to the key points and apply the principles outlined within the article. You don’t have to understand how a muscle functions to use it.

I’m here to help. If you want one-on-one guidance I can guide you in the right directions to achieve your fitness goals. There’s more to it than you might think, but on the same token it doesn’t have to be difficult. It’s time to awaken your inner monster. Check out my Personal Training Page for more information.


This first part of the Beginner’s Guide will instruct you on the right number of repetitions to perform per set based on your fitness goals. Whether you are trying to gain muscle or burn fat this will help guide you in the right direction.

Choosing the right amount of weight

The second part of the Beginner’s Guide helps you choose the right weight for your chosen exercise. Some of the considerations are your level of fitness and how many reps you plan on performing. It’s important to remember form is crucial when performing any exercise. The quality of the repetition is more important than the quantity of weight.

Rest times

This segment breaks down the importance of rest times between sets. Based on your goals and the number of repetitions you are performing the times can vary greatly. Often overlooked these have a huge effect on how you progress towards your fitness goals.

Different types of weightlifting Sets

With so many ways to organize your sets within a workout, it can get overwhelming for a beginner. This is a simple concise way to perform your sets. It also shows you how to save time on your workouts without making any sacrifices.

How many days per week to workout

Workout frequency can have a huge effect on your results. Workout too much and you risk over-training. Workout too little and you’re likely to not get any of the benefits associated with weight training. Bottom line, it’s important to give your muscles at least 48 hours between workouts.

Choosing a workout routine

There are nearly an infinite number of ways you can organize your workouts throughout the week. This article gives you the three most popular ways you are likely to see a workout regimen organized. Depending on how much time you have to workout each week and your current fitness level this will guide you in the right direction.

Number of exercises per muscle group

The number of exercises needed per muscle group varies from person to person. It all comes down to your daily habits and current workout routine. We all have imbalances within our body and it’s important not to exacerbate them by over-emphasizing particular exercises. In fact, the exercises we emphasize should be creating balance within our bodies. This section will advise you on how to identify imbalances in your body and how to emphasize exercises in your routine to create a balanced well-engineered body.

Strength Training Routine for Beginners

This is the beginner’s training routine designed to give anyone new to lifting weights a break-in period. It will create a solid foundation through big movement exercises and help your body improve its motor-neuron connections. That’s how your brain communicates with your muscles. This will give you a massive boost in strength and prepare your body for more advanced lifts. Consider yourself a beginner if you’ve been lifting for less than year or you don’t have experienced with exercises such as the Squat, Deadlift, Lunge, Bench Press, or Bent-Over Row.

Home Gym Must Haves

Now that you’re armed with all this fitness knowledge it’s time to start building your own temple of fitness. No more excuses and no more expensive gym memberships. Plus, nothing’s better than showing off your own home gym!

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