Weight Lifting Routines for Beginners

Beginners will most likely say the same thing when you ask them what muscle group they would like to develop the most. You’ll certainly get answers like the chest, the shoulders and the arms even the muscles of the back. There are different exercises out there that you can perform in order to help build your muscles especially for beginners. What follows is a comprehensive advice and summary of what you need to do as a beginner for your weight lifting routines. These methods though, require physical and mental strength since building muscle and bulking up may not come easy.

For beginners’ weight lifting routines, you may approach two methods when it comes to your program. You may use a total body two day training routine. Most experts recommend the totally body two day training routine for beginners. This is due to the fact that these routines consist of basic compound exercises that target large muscle groups such as the chests, the back the legs and the lower back. A two day training routine allows you to recuperate and provides ample time for muscle regeneration. Below is an example of such routine.

Day 1:

You can start this day one training with a warm up exercise of cardio training by using jump ropes, the treadmill or simple jumping jacks. This will stimulate blood to circulate to the muscles and provide lubrication to your joints for the next session.

Perform the bench press first for your workout. The bench press can be done by following the steps below.

Step 1. Lie on a flat bench with your feet flat on the floor. Grasp the barbell and hold it in front of you at arm’s length. Then slowly lower the bar down to your chest until it is almost an inch from your chest.

Step 2. Then explosively push the bar back up to the starting position as you contract and try to rip the bar together at the top position for full muscular contraction. Repeat the exercise for 12 reps of 3 sets.

After this exercise, perform the barbell row for the back. This exercise for your weight lifting routines target the upper back and help in developing the v shaped torso.

Step 1. Start this exercise by placing a bar right in front of you. Grasp the barbell using a neutral grip or with your palms facing you with a shoulder width grip. Lower your torso until it is almost parallel to the floor.

Step 2. Pull the bar to your lower abs making it as close to your body as possible. Repeat the process for 10 to 12 reps for three sets. Contract your shoulder blades together as you pull the bar up to your lower abs.

Perform the dips after doing the rows.

Step 1. Perform the dip by standing in front of the dip machine. Then hold yourself at about arms length above the bars. Afterwards, lower yourself slowly as low as you can.

Step 2. Raise yourself back up to the starting position as you contract your chest muscles at the top. Make sure that as you lower yourself, you must lean forwards as much as possible to involve the muscles of the chests. Not doing so will involve the muscles of the triceps only. You can perform this technique by bending your legs backwards to your butt to shift your body weight forward.

Perform the next exercise for the arms by doing a super set of diamond push ups and barbell curls.

Step 1. Perform the diamond push up by assuming a push up position hut with your hands close together for about 1 to 2 inches apart. From the push up position, lower yourself until your nose almost touches the floor, and then push yourself back up. Perform this exercise for as many as you can for three sets.

Step 2. Do the barbell curl immediately after doing your set of the diamond push up. Start this exercise by holding a bar with an underhand grip, with your palms facing you, shoulder width apart. Curl the bar up while utilizing the muscles of the biceps. Keep the arch of the curl as wide as possible then lower to the starting position slowly. Perform this exercise for 12 to 15 reps along with the diamond push up for three sets.

Day 2:

Start this lower body training routine with the squats.

Step 1. Start the exercise by stepping on the rack and hold the bar across your shoulders. While standing for almost wider than shoulder width apart, lower yourself until your legs are almost parallel to the floor. Then return to the starting position by pushing back up with a hip thrust. Maintain a straight torso throughout the exercise to target the quadriceps and the glutes.

The deadlift.

Step 1. Start this exercise by grasping a bar in front of you using a neural grip with your feet shoulder width apart. Then lower yourself by bending your knees and leaning forward while keeping your back straight. This is done to ensure that your back is in a neutral position to avoid injuries.

Step 2. Push yourself back up to the starting position by driving with your legs for 8 to 10 reps of three sets.

The next exercise for the total body training routine day 2 is the barbell over head press. This exercise targets the shoulders, the core and the traps.

Step 1. Start this exercise by holding a bar in front of your using a neutral grip or with your palms facing you slightly wider than shoulder width apart. You can either lift the bar a top your head and set it just atop your chests or behind your shoulders, or set the bar in a squat rack in front of you.

Step 2. Press the bar from the starting position until your arms are almost locked out over your head. The as you lower the weights, contract your shoulder blades together until the bar almost touches your upper chests. Repeat the process over again for 10 reps for 3 sets.


These exercises for your weight lifting routines are compound exercises that target the major muscles of the upper and the lower body. Make sure that there is a day of rest in between sessions. Perform these exercises with the assistance of a training partner or a trainer to avoid injury.

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