Weight Training Routines

Personal Training With A Twist

Beginner Strength Training Routine

Example of a Strength Training Routine for a Beginner
(or someone who is coming back from a long layoff)

If you are just getting started on a program I highly recommend finding a qualified trainer first. A trainer can not only help you to determine a realstic goal but can also make certain that you have good form while doing the exercises. I have seen countless people at the gym using bad form or posture which will only slow down progress and possibly lead to an injury.

The purpose of this workout is to condition your body for the next level and to strengthen ligaments around the joints. This will prepare you for a more challenging workout later.

Start out with an overall warm up either by moving around and stretching a bit or getting on a treadmill for a slow to medium walk.

Choose an exercise for each major muscle group.
Chest
Back
Shoulders
Bicep
Tricep
Legs
Abs

Start with a very light weight. One in which you can perform the exercise for 12 repetitions.Take a short break between each set to stretch and rest the muscle

For your second set you will lift a slightly heavier weight for 10-12 repetitions.
Rest and stretch

You will progress to three sets after you have performed this two set routine for at least three workout sessions.

Muscles need to rest in order to grow and respond. So make sure that you give your body a rest in between workouts. never exercise the same muscle group two days in a row.

Intermediate Level Weight Training Routine
Once conditioned you will move forward to an intermediate level

Example of an Intermediate Routine

Once you are conditioned (Give yourself at least 4 weeks of conditioning at least 3 times per week ) Then you should be ready to move on to a more challenging workout.

Now you are ready to choose two exercises per muscle group and split your routine into two groups.

I would suggest splitting it like this.

Day one: Chest Back Shoulders and Abs

Day two: Legs Biceps Triceps and Abs

Day three: Chest Back Shoulder and Abs

Day four: Legs Biceps Triceps and Abs

Then cycle those every other workout.

You will be doing 3 sets

12 repetitions for the first set

9-12 for the second set

6-9 for the second set.

Increase the amount of weight with each set. Find a weight that challenges you with each set, with the exception of the first set (that first set is the warm up)

You may do this workout for a few months. As you get stronger and more conditioned you can move on to more advanced techniques to stimulate muscle growth.

Back to Personal Training

Enter supporting content here