Basics of a Beginner Weight Lifting Routine

A beginner weight lifting routine is not too different from an advanced weight lifting routine. The key term here is 'beginner', and keeping that in mind, a beginner weight lifting routine has a lesser intensity.

The best way to implement a beginner weight lifting routine is to keep it simple yet effective. That means the focus will be on a basic weight lifting routine that works on each muscle group while ensuring the exercises are performed safely and effectively.

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Exercises in beginner weight lifting routine

Weight lifting (Photo via Unsplash/Alora Griffiths)

Before understanding what a lifting routine for beginners looks like, you should be clear on the exercises that are done in the routine.

Here are some of the exercises that are usually added to a beginner weight lifting routine:

• Push-up
• Squat
• Bench press
• Pec dec fly
• Shoulder press
• Dumbbell row
• Rear delt fly
• Bicep curl
• Hammer curl
• Tricep extension
• Tricep pushdown

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Here is what a lifting routine for beginners usually looks like

Kettlebells (Photo via Unsplash/Ambitious Creative Co. - Rick Barrett)

Coming to an actual routine, it’s advisable that beginners add a proper warm-up and cool down session to their routine. That will ensures that the muscles do not become extremely sore after being subjected to lifting weights for the first time.

Usually, a lifting routine for beginners looks like the following:

1. Warm-up
2. Stretching
3. Strength training
4. Cool down exercises
5. Cardio (optional)

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Tips of lifting weights for beginners

Dumbbells (Photo via Unsplash/Anastase Maragos)

There are moments when a beginner might shy away from lifting weights, especially if their goal is to cut fat. It’s commonly misunderstood that cardio is the key to losing weight, but that’s not the case.

Resistance training is the most useful tool for cutting fat, as it helps the body to burn the stored calories to generate the energy required for the extra effort. Here are some tips for lifting weights for beginners:

Start with a simple programme

A simple beginner weight lifting routine is all you need to introduce your body to various movements.

You don’t need complex movements; instead, you need to focus on compound exercises that activate the bigger and smaller muscle groups like the squats, overhead press, bench press, etc.

Correct your form

In your initial lifting days, you should only focus on your form. Everything else such as variations, higher reps, and different types of sets are secondary. The primary thing is to correct your form to ensure that you’re not putting yourself in the way of injury.

Select a suitable weight

When you’re lifting, it’s not the weight that counts but the proper form during reps and sets. Therefore, it’s best to begin with lighter weights and move up as you become stronger. The eventual idea is to maintain your form with every weight.

Give yourself enough recovery period

The muscle fibers go through wear and tear when you start lifting. It’s essential to give the muscle groups a recovery period of at least 48 hours so that the fibers can rebuild themselves to support the next session.

Follow a balanced diet

Speaking of recovery, the body requires proper nutrition to rebuild the fibers. Therefore, a proper diet of protein, fats, and carbohydrates must be followed, and it should be aligned with your daily calorie intake requirements.

Add cardio

Cardio is important to maintain your overall health and fitness and is a great tool to burn extra calories apart from strength training. You should aim for at least three sessions of cardio per week.

Be patient and consistent

When you’re starting a beginner weight lifting routine, it’s crucial to understand that it’s not a magic pill to transform your physique overnight.

You must remain consistent and have patience, and you will begin to notice changes. In fact, it can take almost four weeks for some of the initial changes to surface.

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A beginner weight lifting routine is not complex, but it will test your patience initially. However, you have to listen to your body, and push it only to a certain point. Do not attempt to push your body way past its boundaries at the start. Take your time.