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Weight training for beginners

By Elliot Hunt | In News, Training | on June 23, 2013

A lot of my recent topics have centred around Diet and Nutrition, so in this blog I want to shed a bit of light on weight training. For many people, unfortunately, weight training is seen very much as a no-go when they go to the gym. In many cases, people feel intimidated by the weights area (or the people in it), for others it’s not knowing how to use the vast array of equipment, the list of reasons goes on…

Just to be clear, I sympathise with each and every person who has these fears. If I were to stroll into 99% of my clients’ working environments I would feel equally as nervous and out of my depth!

My first piece of advice to anybody looking to start weight training on their own would be to consult a member of your gym staff and ask them to show you around the weights area, explain how to use the equipment, and most importantly… show you some basic techniques, so you don’t end up injuring yourself.

The possibilities when it comes to weight training are quite literally endless, you could do drop sets, super sets, pyramid sets, eccentric lifts, plyometric training, lactate training, giant sets, GVT, tabata… none of which will bear any relevance to a beginner looking to weight train. What we are going to discuss is a simple ‘Split Routine’. A Split Routine, or just simply ‘split’ as it is often referred to, is a term given to focussing on different body parts on separate workouts.

I would always advise any novice weight lifter to take a days recovery between sessions in the first few weeks, but maintain good symmetry to your training week. This does not mean do nothing on the days in between, but perhaps look to do some non resistance training.  A good weekly routine for a beginner would look something like this:

Monday: Chest and Back

Flat chest press 3x 12-15 reps 60 seconds rest between sets

Incline chest fly 3x 12-15 reps 60 seconds rest between sets

Assisted dips 2x 12-15 reps 60 seconds rest between sets

Lat pull down 3x 12-15 reps 60 seconds rest between sets

Singlearm dumbell row 3x 12-15 reps 60 seconds rest between sets

Tuesday: No strength training

Wednesday: Legs

Back squat 3x 12-15 reps 60 seconds rest between sets

Leg extension  3x 12-15 reps 60 seconds rest between sets

Hamstring curl 3x 12-15 reps 60 seconds rest between sets

Calf raise 2x 20-25 reps 60 seconds rest between sets

Thursday: No strength training

Friday: Shoulders and arms

Seated shoulder press 3x 12-15 reps 60 seconds rest between sets

Dumbell latteral raise 3x 12-15 reps 60 seconds rest between sets

Barbell upright row 2x 12-15 reps 60 seconds rest between sets

Barbell bicep curl 3x 12-15 reps 60 seconds rest between sets

Cable triceps push down 3x 12-15 reps 60 seconds rest between sets

Seated dumbell bicep curl 2x 12-15 reps 60 seconds rest between sets

Bench dips 2x 12-15 reps 60 seconds rest between sets

Saturday: No strength training

Sunday: No strength training

 

Copyright © Elliot Hunt 2013