Starting a weight training routine can be confusing for many people. Health magazines are swamped full of ideas of how to lose weight and gain strength. This is also true with new commercials coming up year after year with new training techniques. The truth of the matter is that all these routines work if you are willing to put in the effort. There really is no magic potion to getting healthy it only involves three things: diet, sleep and exercise. These three must work together to get weight loss results. Starting a weight training routine will get you on the right track to your weight loss goals.
One recommendation for the beginner is to always get a physical done before starting a weight training program and clearance by your doctor. Start slow and lift light weights at first to avoid any type of injuries. Remember to stretch your body before and after weight training to avoid pulling any muscles. Also it is important to breathe during all exercises with the best practice being to exhale when doing the each repetition.
Try to do 12-20 repetitions for each set and do 3 sets for each of the following exercises. You should rest between 45-60 seconds between each set of exercises.
Free Standing Squat: With your legs shoulder width apart, squat to a position where your buttocks and hamstrings are parallel to the ground. From this position slowly stand up to the beginning position.
Calf Raises: With your toes on a stair step or another raises surface, lightly balance your hand on a wall or rail but do not hold on tight. From this point, slowly raise your heels as high as possible and then return to the starting position.
Bench Press: Start by lying down on a standard bench with two dumbbells that you can comfortable use for between 12-20 repetitions. Start with both dumbbells at nipple level with your knuckles facing up towards the ceiling. Slowly raise both dumbbells straight up over your chest to the ceiling and return to the starting position.
Back Rows: Bend over at the waist and hold two dumbbells in your hand with the knuckles pointing to the floor. Your arms should be hanging straight down from your chest. Slowly lift both dumbbells up to your chest, right below the nipple, and return to the starting position.
Standing Shoulder Press: While standing hold both dumbbells next to your shoulders with your knuckles facing up to the ceiling. Slowly push the dumbbells up towards the ceiling until your arms are fully extended and then return to the starting position.
Bicep Curl: While standing, with dumbbells in each hand, let your arms hang down to your sides. While keeping your elbows tightly pressed into your rib cage area, slowly curl both dumbbells up and twist so that your palms are facing your shoulders. Slowly return to the starting position.
This routine is a very basic beginner’s weight training routine. You will also want to add in some abdominal work and cardiovascular work during your off days. Try this routine on 3 alternating days and you will see immediate benefits.