You are officially ready to begin weight training! So now that you have your end goals set and you have obtained all your gear, it’s finally time to pump some iron. Here are a few tips to keep in mind for your workout regime:
Keeping a Record
When you start lifting, you may want to tabulate or record the amount you are lifting for each body part and/or the amount of time you have been performing cardiovascular activities. Bring a small book with you and make sure you date your performance.
Spend a few moments stretching your entire body with static stretches and dynamic stretches. Stretching is crucial for recovery, enhancing range of motion, and preventing stretch marks.
Static stretching consists of stretching a muscle to its farthest point and then holding that position for a few seconds.
Dynamic stretching consists of controlled leg and arm swings that calls for reaching the limits of range of motion.
Resting In Between
Before getting into the weight training workouts, it is important to know the proper rest period. You should take a day off to rest in between each workout day. In between sets, it is important to rest for 30-90 seconds and 1-2 minutes in between exercises.
Intra-Workout, Post Workout, and Etiquette
After each workout, do not forget to re-rack any equipment that you have used. Make sure you clean up after yourself and wipe down each bench or machine after use. Remember to stay hydrated! Bring a big bottle of water and ration it throughout your workout to prevent refill trips. Avoid resting for too long as your body may become cold and you will risk sacrificing workout intensity. Stretching after your weight training will also reduce soreness and injury.
For approximately the first few weeks of weight training, it is recommended to complete a full body workout about 3 days a week. Once again, making sure to take a day off to recover in between each day. In the full body workout plan, major body part workouts are emphasized which are:
Beginner's Guide to Weight Training for Chest [12-8 repetitions]
Dumbbell or Machine Bench Press
Flat Bench Dumbbell Flys or Machine Chest Fly
Beginner's Guide to Weight Training for Back [12-8 repetitions]
Lateral Pull-Down Front or Back
Bent-Over Barbell or Machine Rows
Beginner's Guide to Weight Training for Shoulders [12-8 repetitions]
Dumbbell or Machine Shoulder Press
Dumbbell Lateral Raise
Beginner's Guide to Weight Training for Legs (Quadriceps) [12-8 repetitions]
Leg Press Machine
Leg Extension Machine
Beginner's Guide to Weight Training for Legs (Hamstrings) [12-8 repetitions]
Lying Leg Curl Machine
Seated Leg Curl Machine
Beginner's Guide to Weight Training for Legs (Calves) [20-15 repetitions]
Standing Calf Raise
Seated Calf Raise
Beginner's Guide to Weight Training for Arms (Biceps) [12-8 repetitions]
Dumbbell or Barbell Curl
Preacher Curl Machine
Beginner's Guide to Weight Training for Arms (Triceps) [12-8 repetitions]
Lying Barbell Extension (Skull Crushers)
Beginner's Guide to Weight Training for Abs [20-15 repetitions]