Beginners Weight Training Workouts - A great way to start




You have come to beginners weight training workouts to get started with your fitness goals, great! Here you will find all the information you need to start putting on some new muscle and gain experience!

Nutritional Plan

Nutrition is one of the most overlooked aspects of beginners weight training workouts. Results depend on several things, and this is definitely one of them. You can take supplements, but they should not be heavily relied on.

When more experience and muscle has been gained, then it may be okay to use supplements more in your diet. Supplements are not magical, but they are definitely helpful in building muscle and recovering. Here are some good foods to base your diet around.

Protein:

  • Chicken
  • Fish
  • Beef
  • Eggs
  • Dairy products

Carbohydrates:

  • Oats
  • Sweet potatoes
  • Brown rice
  • Beans
  • Spinach
  • Apples

Fats:

  • Eggs
  • Avocados
  • Nuts
  • Vegetable Spreads
  • Olive Oil
  • Fish

Training Plan

As a beginner in weight training we will start off with several muscle groups a day. This will allows us to develop new muscle and hopefully start a solid foundation. Here is the first sample routine for you to follow!



Day 1: Chest and Triceps

Incline Dumbbell Press - 3 sets of 10-15 repetitions

Incline Dumbbell Flys - 3 sets of 10- 15 repetitions

Push Ups - 3 sets of 10 repetitions

Skull Crushers - 3 sets of 10-15 repetitions

Cable Press Downs (push down) - 3 sets of 10-15 repetitions

Kickbacks - 3 sets of 10-15 repetitions

Day 2: Back and Biceps

Lat Pull-down - 3 sets of 10-15 repetitions

Cable Rows - 3 sets of 10-15 repetitions

One Arm Dumbbell Rows - 3 sets of 10-15 repetitions

Straight Bar Curls - 3 sets of 10-15 repetitions

Dumbbell Curls - 3 sets of 10-15 repetitions

Cable Curls - 3 sets of 10-15 repetitions

Day 3: Legs and Shoulders

Leg Press - 3 sets of 10-15 repetitions

Leg Extension - 3 sets of 10-15 repetitions

Hamstring Curl - 3 sets of 10-15 repetitions

Seated Calf Raise - 3 sets of 10-15 repetitions

Seated Dumbbell Press - 3 sets of 10-15 repetitions

Front Lateral Raise - 3 sets of 10-15 repetitions

Rear Lateral Flys - 3 sets of 10-15 repetitions

Abdominal muscles and cardiovascular activity:


Pick 2 days from your training routine to do some abdominal exercises of your choosing, not 2 days in a row though. Also, 1-2 days of the week where you are NOT training to do some cardiovascular activity. If you cannot come to the gym just to do cardio you can throw it in after a workout, it is not that big of a deal to do in alone.

Some Tips

Make sure you stretch the working muscle group between each set. Also, drink some water to stay hydrated often.

BEGINNERS WEIGHT TRAINING WORKOUTS: It is important at this stage to practice perfect form and technique. NO CHEATING ON ANY EXERCISE. Do not use your momentum to lift the weights. Only use the muscle group you are training to lift the weight.


Good form will set the tone for the rest of your fitness routines for good results. It will also prevent injury. Do not swing. You probably see this a lot at the gym. People swinging while lifting weights, do not be this person!

Supplements

You do not want to rely heavily on supplements at this stage. Most of your protein intake should come from whole foods, but it is okay to pick up a whey protein source for post-workout and before bed. A good daily vitamin might also be a good idea. Do you research before you choose a vitamin.

Congratulations on completing your first workout. Come back for more beginners weight training workouts in the future!



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