Beginner Weight Training Program

A beginner weight training program to help you reach your muscle-building and strength goals. This program is especially directed towards strength trainees 18 years or younger who are just starting out. Consult your physician before starting this or any fitness program. Two topics I should discuss before getting into which exercises are best suited for you... are 'reps', 'sets', and 'amount of weight to be used'.

REPS

Most trainees looking to gain size and strength will perform exercises in the low rep-range (about 6-12 reps). Although this could bring you good results, training this way makes you more susceptible to getting injured. Beginners should focus on perfecting their form for some basic exercises, before moving on to the crazy-heavy weights. I suggest that you complete at least 15 reps for every set you do... until you are able to better understand your body and how to successfully execute these basic exercises.

SETS

A beginner weight training program should not consist of more than 3 sets per exercise. More sets doesn't necessarily translate to more muscles or more strength. How high the volume of training depends on how big you currently are and on how much experience you have in the gym. If you're someone who's just starting out and/or are 6 feet tall and weigh 130 pounds, completing more than 3 sets for each exercise may result in over-training which could potentially result in injury or stagnation in your improvements.

AMOUNT OF WEIGHT TO BE USED

As I've already mentioned, even if your goal is to get stronger, don't jump ahead to the crazy-heavy weights without first understanding your body as related to the exercises performed. Learn the right movements with moderately-heavy weights and only when you feel ready, hit the heavy weights and bring down the number of repetitions from 15 to about 6-12. Someone who is under the age of about 19 and as old as 21 could stunt their natural bone growth by using excessively heavy weights. If you are afraid of permanently and negatively affecting your body's development, don't use weights in excess of 45 pounds (when both arms/legs come into play) and 15 pounds (when performing alternating arm/leg exercises).

EXERCISES/PROGRAM

I don't suggest performing 'overhead presses' or 'leg squats' if you are under the age of 18 years. Even if someone in this age range doesn't use heavy weights, they could potentially stunt their growth with these exercises. The exercises mentioned in the beginner weight training program that follows are suitable to almost anyone starting out in the gym. Most of the exercise could easily be performed at home by using a pair of light dumbbells or a barbell. Do the full workout no more than three times per week. I've provided a YouTube.com video for each exercise, to let you know what it looks like. I suggest you have a fitness professional, gym instructor, or a friend with experience in weight training to overlook your training the first few times you perform these exercises... to make sure that you'll nail the proper form. Enjoy!

ALTERNATING DUMBBELL LUNGES (2-3 sets X 15 reps):

REGULAR PUSH-UPS (2-3 sets X 15 reps)

WIDE CHIN-UPS or PULL-DOWNS (2-3 sets X 15 reps)

UPRIGHT ROWS (2-3 sets X 15 reps)

HORIZONTAL DIPS (ON TWO BENCHES) (2-3 sets X 15 reps)

STANDING ALTERNATING DUMBBELL CURLS (2-3 sets X 15 reps)