healtheo360 Wellness Blog

Beginner’s Guide to Weight Training

Posted on Dec 8, 2014 12:47:13 PM by healtheo360

Beginner's Guide to Weight TrainingYou 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.

Stretching

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.

Training

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]

Rope Press-Down

Lying Barbell Extension (Skull Crushers)

Beginner's Guide to Weight Training for Abs [20-15 repetitions]

Crunch

Reverse Crunch

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