In the fitness fraternity, the 3-month program carves an athletic body from whatever sheer size and form it looked earlier. Many pro gyms and health forums stick to this standard figure when it comes to the question how long it takes so transform a beginner to a beefy chunk. But, we will tell you a secret – to transform your sticks and twigs into tree trunks, it doesn’t take 8-12 weeks. But, that doesn’t mean you will be walking in veterans shoes anytime soon either.
All About Beginner Weight Lifting Routine
If you are doing it right the first month, you will certainly get past the proverbial wall where most beginners brickbat for not getting the looks that they idolized in their minds. So, the sweet pain that you are willing take in the initial stages will certainly be rewarding if you stay put. So, roll up your sleeves and get ready to soak your feet in sweat the right way. That is exactly what this article will be instructing you, beginners! How to start off right? So, what is an ideal beginner weight lifting routine?
- Always bring your towel to the gym. Be kind enough to wipe away your sweat after you have used the machines.
- Rearrange the dumbbells and barbells that you use. Do not leave them scattered at will after use.
- Don’t be clingy. After using the machine give way for others rather than resting on them as if it were your favorite couch. Nobody likes to wait while the other person is using the machine to relax. If you can share the machine between sets with another user who is waiting, many would oblige.
- Do not carry your cell phones to the gym. Put them in the locker or your car. Nobody likes to be distracted by your conversation.
Frequent Mistakes To Avoid
- If you are a beginner, do not attempt contesting with a fellow weightlifting veteran. The chances are you will end up bruising or injuring yourself trying to impress. Always start slow and choose weights that you are naturally capable of lifting. So that you will fatigue gradually, and can complete each sets in a controlled manner (minimum 30 reps).
- Your posture will take the brunt if you lift incorrectly or if you are using momentum to lift. It is a fine indication for you to stop and choose a lesser weight. If you randomly choose a heavier weight, you will risk injury, and your muscle growth will not progress.
- If you are increasing the weight, you must do so by adding 5% each time.
- Do not move through reps rapidly, your muscles must remain under tension and the force must act gradually rather than too quickly.
- If you haven’t lifted anything heavy for a while or if you haven’t lifted anything at all, you need to take things slow. Remember, your joint is as strong as the muscle that rests on it.
- Your workout will be a failure if you rest too much or too less. The ideal resting period is 30-90 seconds per exercise session.
Beginner Weight Training Workout
Guidelines For The Listed Workout
The list of exercise we mention here are for beginners who have never seen an exercise machine before. So, most of the exercise needs a machine as it helps isolate the areas that needs a workout and helps you retain stability before you progress into lifting free weight.
- You must perform this workout at least twice a week for better results, and it will help build strength and shape.
- You must rest by taking a day off from weight training during each workout sessions.
- To streamline the lifting ability, you must maintain a constant reps count, so you fatigue gradually. So performs a set of 8-12 reps.
- Perform two sets each of 8-12 reps till you fatigue. Then, rest for a duration of 30-90 seconds.
- It will take 4-5 seconds to complete each rep.
- Cardio Respiratory Warm-Up
Always warm up moderately (cardio) up to 10 minutes on elliptical or treadmill prior to workout to loosen your joints and muscles. It also helps built the core body temperature along with boosting the blood flow.
- Leg Press
While you sit on a leg press machine, place your feet closer to each other resting against the crosspiece while the toes are slightly pointed outwards. Firmly clutch the handlebars or the handle on the sides. Now, bend the knees as the weight is lowered without altering the position of your hips. Do not allow them to curl.
While you push the weights back up, you must use the heels and not the toes. You knees must not lock up as they are stretched; rather repeat bending the knees and stretching them again. Vary the foot position to work out the angle of the muscle.
- Leg Extensions
Sit in a relaxed posture on an extension machine so the leg hangs at the end of the seat. The legs must be locked under the padded bar. The foot pad must rest on the lowest part of the shins. Clutch the handle on the sides to prevent your hips from lifting while exercising. You must extend your legs till your knee posture is straight. Perform this exercise by holding this posture and gracefully lowering. Do not work out aggressively or swing fast.
- Lying Leg Curls
On a leg curl machine rest on your stomach and lock your heels under roller pad so the pads will rest on your ankles. Keep your legs firmly stretched. Clutch the handlebars for support and start the exercise by curling your legs till the hamstrings are contracted. Release the weight gradually and workout till the burn intensifies in the hamstring area. Do not swing the weight at any point.
- Seated Leg Curls
It is identical to the lying leg curls except you remain in a seated posture while the rest of your legs are positioned similarly to that of lying leg curls.
- Wide-Grip Lat Pull down
Keep your legs snuck under the kneepads of a pull down machine and rest your feet flat on the floor. Clutch the wide handlebar on the edge. Your palms must be positioned twice the distance from the shoulder and pull the handle to your chest while your back is arched gently.
Pay attention to the elbows underneath the handlebar. When the handlebar is on top of your collarbone, briefly pause and release to return to the starting position. You must not lean too much nor should you tug the weight using the body weight.