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Weight Training Routines

The old myth that weight training routines are only suited for bodybuilders or those who want to 'get big', has largely been eliminated from our modern society. Nearly everyone who is knowledgeable in general fitness agrees that resistance training is essential in building and maintaining a healthy body.

Building lean muscle mass, not only improved your physical appearance, but it also increases your metabolism. This enables you to burn more fat (even while at rest). If you are worried about getting 'too big' from lifting weights...don't fret (if only it were that easy). You're not going to accidentally turn into a competitive bodybuilder if you're not actively training, eating, and supplementing like one.



As a beginner (or even an intermediate), you will see a lot better results sticking with only a few exercises with big, compound movements.

    1. Don't worry about isolating smaller muscles such as biceps and calves, as the compound lifts will hit these muscles as well.

    2. You do not necessarily need to follow the rule of working each group only once a week (more intermediate to advanced), as you will probably will not be working out at a high enough intensity to warrant this.

A two-day split covers both of these points. A sample schedule of your weight training routines would be as follows:

Workout A: Bench Press, Squats, Rows
Workout B: Military Press, Deadlifts, Pull-ups

Mon-A
Tue-B
Wed-Cardio* (see my page on aerobic fitness)
Thu-A
Fri-B
Sat-Cardio
Sun-Rest

 (More weight training routines are available at bodybuilding.com )

It is important to have someone walk you through the basic movements and to spot you (for safety), the first few times that you work out. Don't be shy to ask for help, from people at the gym or from knowledgeable friends, with this or other weight training routines. (Ok, I know that this is easier said than done.) If you want, you can start with the machines, which often have the name of the exercises, along with pictures and step-by step instructions.

Remember, lift heavy. You have to push your capabilities a little bit to trigger new muscle growth. Despite the myths, this is necessary even if you are going for a 'toned' look. When starting out, you should shoot for about 8-10 reps with each set, and 3 sets per exercise. You should choosing a weight where you are able to make it to at least 8 repetitions, but you should be really struggling by that 10th one. If you're not, you're going too light and probably wasting your time.

Good luck! And try not to hurt yourself.

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