Weight lifting for beginners is a subject that MOST of the so-called experts get REALLY, REALLY wrong.
Today, I'm going to tell you exactly what a beginner to weight training should be doing.
If you follow this advice…
Your results will be amazing!
From the very beginning, you'll get fast and hard-hitting results that never stop. You will be shocked at the results… totally shocked. You'll be able to control your results and get the exact body you want.
I'm going to tell you about the weight lifting component of a COMPLETE weight training schedule and program.
Weight training isn't all you need to know about… you need to know nutrition, rest and recovery, cardiovascular exercise, tracking results, and other guidelines. Everything is explained within the WLC System.
Now, let's get started with weight lifting for beginners:
Weight Lifting Workouts 3 To 4 Times Per Week
You need to lift weights every 48 hours or so… this means you can workout every other day OR you can workout every other day during the week and take off on the weekend.
For example, a weight lifting schedule of Monday, Wednesday, Friday with the weekend off will work great.
Or you can just alternate every other day. If you feel like you need an extra day of rest during the week, definitely take that extra day.
Always leave a day of rest in between weight lifting workouts. Sometimes beginners to weight training believe that more is better. That's not true. I know because I fell for that when I first started into weightlifting.
Trust me here — 3 to 4 workouts per week with a rest day in between each workout. That's all you need.
MAX Workout Time Should Never Exceed 1 Hour
One hour is all you need for any weight lifting workout for beginners. There's no need to stay in the gym any longer than that.
If you're working out with the correct intensity, you won't want to stay in the gym any longer than that.
The people who stay in the gym for longer than that are probably just screwing around… talking on the phone, trying to tell others how to do something, commenting here and there when no one wants a comment, etc.
You need to get to the gym and turn the no BS switch on… work hard and wage war against the weights. Give every set of every exercise everything you have.
Then get out of there and get those post workout meals. One hour is plenty of time and science has even proven that any longer than that can be detrimental to your results.
Full Body Workouts Are Best Option For Beginners
Weight lifting for beginners — what type of workout should beginners use?
There really is no competition here. The choice is VERY easy. Nothing beats the full body weight lifting workout. Nothing.
Full body workouts give you over 150 opportunities per year to build muscle and strength. If you're thinking about using a split routine, you better think twice. You get about 50 opportunities per year to build muscle and strength with split routines.
You get more opportunities to practice the exercises, learn proper form and technique, and make progress.
Even science has proven that the optimal time between workouts for any muscle group is about 48 hours. There's no need to wait several more days to work a muscle group as you see in almost every split routine.
In other words… split routines suck compared to the right full body workout program. And that's the complete truth.
Focus On Learning These 7 Weight Training Exercises
Seven different weight lifting exercises MUST be included in weight lifting for beginners. There is no option here.
These are the absolute best exercises for beginners, for intermediates, and for the advanced. EVERYONE should always include these 7 exercises.
BUT these exercises are even more important for beginners… if you focus on learning these from the beginning, you'll make fast progress from the start.
- Bench Press
- Horizontal Rows
- Overhead Press
- Pull Ups
The above exercises make up the perfect weight lifting workout for beginners.
There's absolutely no need AT ALL to do tons of isolation exercises. Isolation exercises are doing next to nothing compared to the weight lifting exercises we've listed above.
Use all your time and energy with the BIG 7 exercises.
Don't waste time and energy with isolation exercises. You can use them later on if you want to improve a certain muscle group BUT do not use isolation exercises at all right now.
Beginners need to focus on learning the big 7 exercises.
Learn Proper Form And Technique For The Best Exercises
Learning proper form and technique is one of your top priorities starting right now.
You will have 3 to 4 chances every week to practice the 7 exercises shown above. Use each workout to get better. Take your time learning the exercises.
Trust me… it's time well spent.
I did certain exercises wrong for several years because I thought I knew what I was doing… well, I didn't. When I finally decided to take the time to learn the exercises, my strength and muscle mass skyrocketed. It was amazing.
You need to understand this. It's going to take some time to learn proper form and technique on the 7 weight lifting exercises listed above. Squats will be one of the toughest to learn. Get that one down, and you'll be in great shape.
The others will take some time too. Some exercises are harder for some people while others are harder for other people. It all depends on your body and how you are built. You could have a short torso, long arms or you might have a long torso and short arms.
Depending on your build, you will be better at some exercises than you are at others.
No matter what, though, you need to start out right from the beginning and you won't waste years and years of time as I did. Make it a priority to learn proper weight lifting technique.
Increase The Weight Whenever You Complete An Exercise With Proper Form
As a weight lifting beginner, you need to ensure you are lifting with proper form and technique before you start increasing the weight.
Increasing the weight is a sure-fire method of building muscle BUT you need to be lifting weights properly before you start lifting heavier weight.
You'll have plenty of time to increase the weight later.
For now, take your time learning the 7 weight lifting exercises that are THE most important. When you learn proper form and technique first, your results will be SO MUCH faster.
Weight lifting for beginners MUST employ this strategy. If you don't take the time to learn the exercises before increasing the weight, you can injure yourself pretty badly in the future. So please take this advice.
Add In All The Other Components To Form A COMPLETE Weight Lifting Program
All you need to do right now is get a copy of the WLC System.
Within the WLC System, I'm going to personally walk you through everything you need to know.
Weight lifting for beginners is made easy when you start out with the WLC System.
I just wish I had a copy of that manual when I started out as a beginner. I would be so far ahead of where I am now.
You're very lucky to have found this page and the WLC System. You'll see what I'm talking about after only a few short weeks of using the world's most powerful muscle building and fat burning system.