Starting a weight training program as a beginner can be intimidating, but it's a great way to build strength, increase muscle mass, and improve overall health. In this blog post, we will provide you with a 4-day per week sample weight training workout routine for beginners, as well as tips and tricks to help you get started on your fitness journey.
Benefits of weight training:
Before we dive into the workout routine, let's discuss some of the benefits of weight training. Strength training has been shown to:
- Build muscle mass and increase strength
- Improve bone density and reduce the risk of osteoporosis
- Increase metabolism and promote weight loss
- Improve posture and reduce the risk of back pain
- Boost mood and reduce stress levels
Tips for beginners:
If you're new to weight training, here are some tips to help you get started:
-
Start slowly: Don't try to lift too much weight too soon. Start with light weights and focus on proper form and technique.
-
Seek guidance: Consider working with a personal trainer or experienced friend to help you learn the proper technique and avoid injury.
-
Rest and recover: Allow your muscles time to rest and recover between workouts to avoid injury and promote muscle growth.
-
Mix it up: Incorporate a variety of exercises to target different muscle groups and avoid boredom.
-
Eat a balanced diet: Make sure to fuel your body with the proper nutrients, including protein, carbohydrates, and healthy fats, to support muscle growth and recovery.
4-day per week weight training workout routine for beginners:
Day 1: Upper body
- Bench press (3 sets of 8-10 reps)
- Shoulder press (3 sets of 8-10 reps)
- Bent-over row (3 sets of 8-10 reps)
- Bicep curls (3 sets of 10-12 reps)
- Tricep extensions (3 sets of 10-12 reps)
Day 2: Lower body
- Squats (3 sets of 8-10 reps)
- Deadlifts (3 sets of 8-10 reps)
- Lunges (3 sets of 10-12 reps per leg)
- Calf raises (3 sets of 15-20 reps)
Day 3: Rest
Day 4: Upper body
- Pull-ups or lat pull-downs (3 sets of 8-10 reps)
- Dumbbell flys (3 sets of 10-12 reps)
- Seated cable rows (3 sets of 10-12 reps)
- Hammer curls (3 sets of 10-12 reps)
- Skull crushers (3 sets of 10-12 reps)
Day 5: Lower body
- Leg press (3 sets of 10-12 reps)
- Romanian deadlifts (3 sets of 10-12 reps)
- Leg extensions (3 sets of 10-12 reps)
- Leg curls (3 sets of 10-12 reps)
Day 6: Rest
Day 7: Rest
Calorie intake for weight training:
Your calorie needs depend on various factors, such as age, gender, weight, height, and activity level. When you start weight training, you may need to increase your calorie intake to support muscle growth and recovery.
A good starting point is to calculate your daily calorie needs using an online calculator and add 250-500 calories to that number to support your workouts. Make sure to consume a balance of protein, carbohydrates, and healthy fats to support muscle growth and recovery.
Some other important aspects of weight training is focusing on compound exercises. Compound exercises work multiple muscle groups at once, making them more efficient and effective than isolation exercises. Some examples of compound exercises include squats, deadlifts, bench press, and pull-ups. These exercises engage large muscle groups and improve overall strength and stability.
Rest and recovery are just as important as the workout itself. Your body needs time to recover and repair after intense weight training sessions. Make sure to take rest days and get plenty of sleep to allow your muscles time to recover. Overtraining can lead to injury and burnout, so listen to your body and adjust your training routine as needed.
Progressive overload is the gradual increase of stress placed on the body during weight training. This can include increasing weight, reps, or sets over time. Progressive overload is important for building muscle and strength, as it forces your body to adapt to increasing demands.
Lastly, nutrition plays a vital role in weight training success. Eating a balanced diet that includes adequate protein, carbohydrates, and healthy fats is essential for building muscle and maintaining energy during workouts. Make sure to fuel your body with nutritious foods and stay hydrated to support your training goals.
Weight training is an effective way to build strength, increase muscle mass, and improve overall health. By following a well-designed workout routine and incorporating tips such as starting slowly, seeking guidance, resting and recovering, mixing it up, and eating a balanced diet you will see significant changes in your body and your mood.
Remember, Rome was not built in a day and typically within your fitness journey you will need to put in work prior to seeing results on the scale and in the mirror. Stay focused and stay consistent and you will reach your goals. The Gambling Guys would recommend commiting to a minimum of 60-90 days to begin to see significant changes in your physic. WRITE DOWN YOUR GOALS DAILY!!! I can't stress how much this will help you stay focused on achieving your goal.
Good Luck!