The integrity of the foundation of a building is critical to the future of the structure. Likewise, the foundation you build when starting a weight training program can determine your future weight training success. A properly executed beginning regimen will allow you to build a strong foundation that can be built upon without the risk of injury. Keeping your routine simple will make it easier to stick with.
Commitment
Successful weight lifting programs require a significant amount of time and effort. When you set out to start a new fitness venture, do your research. You may need to alter your daily schedule to fit your new routine into your day. Success with any diet or exercise plan requires consistency. Typically, a beginning weight lifting plan requires three workouts per week. To maximize results, consider changing your diet along with the plan, which may require additional prep time and planning. Low-fat, high-protein eating plans are the norm among amateur body builders.
Health and Safety
According to fitness.gov, if you are in good health and not over 35 there should be no need to see a doctor before beginning your new program. If you are over 35 or suffer from health conditions, check with your physician before introducing a new exercise program. Paramount to your long-term success is safety. Consult with a professional at a gym to prevent injury and help with realistic goal-setting. The practice of using a spotter during your workout is of utmost importance.
Frequency and Intensity
Excitement and going overboard are common when beginning a new diet or fitness program. Your new weight training program will require consistency and patience. WeightTrainingRoutines.net says it is best to begin by working out on Monday, Wednesday and Friday. This gives your muscles time to repair and rebuild between workouts. Starting out with light weight is imperative to allow your body to become used to the movement and prevent injury to tendons and muscles.
Equipment
Certain exercises require specific pieces of equipment, some of which are only at commercial gyms. Simpler movements only require dumbbells or a step that gives you space to do calf raises or step ups. Use an exercise ball at home when larger pieces of equipment are not available. Many strength training movements can be accomplished by using your own body weight and the ball.
Workout
A weight lifting workout for beginners should be a full body workout. A five to 10 minute warm up of some type of cardiovascular exercise will get your muscles warmed up and ready for your workout. A treadmill or stationary bike work for warm ups. The muscle groups you will work out are back, chest, shoulders, biceps, triceps, calves, quads, hamstrings and abdominals. WeightTrainingRoutines.net suggests certain exercises to work all muscle groups. They include pull downs, bench press, military press, standing curls, tricep extensions, calf raises, leg extensions, leg presses and curls, and sit-ups or crunches. Do no more than one or two sets of each exercise, and only 15 to 20 repetitions per set. Doing more could injure your muscles. You may not feel pain while working out, but you may feel it the first or second day after your workout while your body is getting adjusted to the new routine.
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