Beginner Weight Lifting
Beginner Weightlifting Guidelines

Beginner Weight Lifting is going to be different than weight lifting for intermediate and advanced lifters because of the lighter weight being used by the beginner. Beginners can get away with more mistakes and still make good progress.

When I say that beginners can get away with more, I am saying that any beginner could have a pretty poor program and still make decent gains on the program. A beginner could make even better gains on a good beginner weight lifting program.


My job here at Weight Lifting Complete is to get you started on the best beginner weight training program available so you are always making the best progress possible! I also want to provide you with all the information that you possibly need to get the results you are looking for. I add new information to the site at the fastest rate that I can. And I always provide fast responses to any questions you might have.


I see too many people giving advice to beginner weight lifters that shouldn't be giving advice. I see people telling a beginner to just do 3 sets of 8 reps or to do higher reps to tone and lower reps to build muscle. I see others telling people not to do squats because they aren't natural. Have you ever seen a 1 year old get up off the floor?


Most advice that I read out there on the internet regarding beginner weight training is absolutely ridiculous. Advice like this only leads to confusion for beginners!


One of the goals of this site is to put an end to all of that confusion for you. I want you to have a place to come for the best information that does not contradict itself. The larger sites out there on bodybuilding and weight lifting usually are so contradicting that they leave you dazed and confused. I will put an end to that!

True Beginners

If you have never lifted weights before, then I'm sure I don't need to explain that you are considered a true beginner. A good weight lifting program will get you to the advanced level much faster than other programs that rely on confusing and contradicting information. I started out with contradicting information that really ended up confusing me and it took me a long time to catch up!


Start a good program today. Read all about the WLC Program here. Read all through this site and ask me questions if you have any. I'm easy to contact!

Start Right with Beginner Weight Lifting!

Start out right by reading everything on this website. The information on this website does not contradict other information on this website because I know what works. Don't fall into any traps and lose ground on meeting your goals.


You can join WLC Space for personalized help from me for free! To get the ultimate help from me, you can sign up for online personal training. My trainees get service first, and for as low as $19 per week you can get your own personalized program.

Are you a beginner? I've put together some guidelines to distinguish a beginner from an intermediate and an advanced weight trainer.

Burn the Fat! Feed the Muscle! Find out more about Burn the Fat, Feed the Muscle using the link above!

These are only guidelines. You have to decide for yourself which category you fall in. Use these guidelines sparingly. These are only my opinion!


I do not use strength as a guideline because I see the differences in strength levels between people. Everyone is different. Some true beginners will out lift an advanced weight lifter with more than normal muscle mass. Some people will be much weaker than others. None of that matters!


We compete with ourselves here at WLC. Get better for yourself. Don't worry about what others are lifting!

1. Less than a few months of serious weight lifting experience

2. Does not know the amount of weight he/she can lift for compound exercises

3. Does not know how to perform the major compound exercises or does not know what they are

WLC for Beginners

I believe anyone that meets the beginner guidelines should definitely focus on the WLC Beginner program I have laid out. The beginner program will focus on the compound movements only and will help you get progressively stronger overall while building muscle. Here's your link to Beginner WLC.

Beginners who have not lifted at all before will most likely start out with an empty bar on most exercises. Other people who consider themselves beginners but have been lifting weights for a few months will have a better idea of the amount of weight they can lift. You will need to use your own judgement when selecting the amount of weight to use.


I do not ever want you starting a weight lifting cycle with the most amount of weight that you can possibly use. Leave your ego at the door when lifting weights. We start light and increase to very heavy weights over the weeks!


If the weight of an olympic bar is too much for you to start out with, get you a standard weight bar that will weigh at least half that of an olympic bar. Most exercises are hard to get right with at least some resistance on the bar. For example, you should start out with some weight on the bar for deadlifts because you'll need it to get your form correct. The same exercises with no resistance are not going to be helpful for perfecting your form. For example, body weight squats are much different than barbell squats with weight on your back. Body weight squats are good for warming up, but that's about it.


Some people might want to start out doing all dumbell exercises. Here's a good dumbell workout. All you'll need are a set of light dumbells. You'll need to have a range of dumbells so you can increase the weight as you progress through the WLC cycle. The whole point of WLC is to lift heavier weights over time, so don't think you're going to have it easy by lifting the same weight over and over.


Lifting the same weight over and over for each workout gets you no results! That's why I don't believe people do some of those exercise programs with a weight stick or whatever they call it. How do you get any better? You don't!

When using your own judgement for selecting weights, whatever you do, don't start out with too much weight just because you think you can do it. You've got to remember this is beginner weight lifting. I want you to work yourself up to larger weights and be patient while doing so. You will get there! Just be patient. Remember to leave the ego at the door.


I still start out pretty light on my WLC cyles because I get better results by increasing the weight over a larger range. So don't be discouraged if you start out really light. Take your time and you'll be lifting heavy before you know it. Let those muscles grow from light weights first. Take advantage of your beginner weight lifting status. You'll make the most progress of your life as a beginner. Everything slows down after that!



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