A Beginner’s Guide to Weight Training
By Sian on Jan 27, 2010 with Comments 8
The process of starting to weight train is somewhat difficult. Many questions like “Which machines should I use?” and “How much weight or how many repetitions?” can seem overwhelming.
1. The first thing you need to do is figure out your limitations. Fully understand the injuries that you have or have had in the past that may still create a problem today.
2. Next, you need to set a goal. Do you want to reduce body fat, gain weight, increase strength, or increase endurance? Each of these require a modified weight training regimen.
3. Then you need to decide how many days you are willing to dedicate or set aside for weight training. I recommend performing a total body weight training routine three days a week for those who are trying to lose weight and body fat and five days a week for those who are trying to gain weight.
Each day should consist of a max of two muscle groups plus abdominals, for those wanting to gain weight.
For example: on Monday hit chest and back with abs and on Tuesday hit biceps and triceps with abs. The most important thing is to start slow and gradually progress to a heavier weight and more repetitions and sets as the weeks and months roll by.
Also, use machines the first few weeks then progress to cables and free-weights. The machines will control your range of motion and teach your body proper form/technique, while cables and free-weights require muscle stability and correct form. You will more than likely be completely sore for the first week or two of weight training, but it’s your body’s way of adapting to the new exercise (which is a good thing).
4. Lastly, after a weight training session, you need to eat a high protein snack or meal (i.e. protein bar/shake, grilled chicken, turkey, egg whites).
For more information~check out Diets in Review
Filed Under: Equipment
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Great advice. When I first started weight training, my trainer (the 2001 Mr World Bodybuilding Champion) shook his head at me. He walked away mumbling while I did my set. When he returned I prodded to get him to tell me what he said. Eventually, frustrated he yelled at me … “You are so much stronger than you are allowing yourself to be!” That shut me up. I finished training, and I drove home thinking about it. Am I really capable of more? You bet I was. Determined, two days later I walked back into that gym and gave it all I had, and then some. I knew I had achieved something special the day he threw his arms around me, and said “Now that’s what I meant! You have given me 110% every session everyday for the last year and a half”. At 90kgs, he had just climbed off my back holding 2 x 20kg plates where he made me do 5 sets of 10 donkey calf raises on a set of stairs. Did I think I could ever do that? No. Don’t aim for the maximum that anyone else can do, aim to do the maximum you can do … every time you train. If technique is king in weight training, mindset strength is queen. You are what you think. Remember, you ARE stronger than you are allowing yourself to be.
Great advice, Laynie, that applies to everyone, beginners or not. You’ve certainly made me reflect on my own weight training. While I’m not looking to train for competition, I’ve certainly not been putting my best effort into my strength training. But I will now!
Cheers for the feedback! The same advice for every aspect of life, living and business, not just training. You are stronger than you are allowing yourself to be. I’m just finding my own strength in business now – using the same thinking. Love always
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thank you! great info as i am ready to start, love your site! love, love, love!
Oh Thank you, Thank you, Thank you!
That was my stretch this week. To add weights to my workout and I have been looking for a basic 101
YOU MADE MY WEEK with this post! I have added the link to my reader and will be following up tonight!