Weight training tones your body, strengthens your muscles and helps you control your weight. A beginning weight-training program is balanced and gives each muscle group ample recovery time. Begin this weight-training rotation by performing three sets of each exercise given, raising the number to four and then five sets as your strength and endurance increases. Challenge yourself throughout your workouts to lift a little more weight, take shorter rests and keep your form clean.
Day 1: Back and Biceps
Begin with a five-minute warm-up session on the treadmill or an elliptical machine to get the blood pumping and raise your heart rate. Then, to focus on your back, biceps and rear deltoid muscles, choose two of the following back exercises and perform 10 to 12 reps per set: lat pull-downs, bent-over dumbbell or barbell rows, seated machine rows, pull-ups or chin-ups. Choose two bicep exercises and perform 12 to 15 reps per set: incline bicep curls, concentration curls, hammer curls and standing barbell curls. Then, do 15 reps of either seated military presses or bent-over lateral raises to focus on your rear delts. Finish this and all workouts with five minutes of thorough stretching.
Days 2 and 4: Lower Body
Warm up on a stationary bike, treadmill or elliptical for five minutes. Then, choose one multi-joint exercise and perform eight to 10 reps per set from the following: squats, leg press, one-legged squats, alternating or walking lunges. Perform 10 to 12 reps each of seated leg extensions and either seated or lying leg curls. Then, finish your lower-body day with 15 to 20 reps each of one of the following calf exercises: seated calf raises, standing calf raise machine or standing calf raises with dumbbells. Concentrate your post-workout stretching primarily on the lower body, thighs, hips and calves.
Day 3: Chest and Triceps
Upper-body weight workouts need upper-body engaging warm-up movements like jumping jacks or the elliptical machine. The day's focus is on your chest, triceps and front shoulder muscles. Choose two of the following chest exercises and perform 10 to 12 reps per set: incline or flat bench press, dumbbell flyes, pec deck machine, decline or standard push-ups. Choose two triceps exercises and perform 12 to 15 reps per set: overhead or lying extensions, bench dips, extension machine or kick-backs. Then, do 15 reps of either standing lateral raises or Arnold presses for your deltoid muscles. Finish with five minutes of thorough stretching.
Day 5: Cardio and Core
Although your stabilizing muscles are activated in several of the exercises you will be performing throughout the week, taking a day to focus on your core muscles and working on your cardiovascular health is a way to finish your workout week. Begin with 10 minutes on your choice of cardio machines, then perform 20 reps each of lying straight-leg crunches and handing knee raises. Then, spend another 10 minutes of cardio, preferably on a different type of movement. Do 20 reps each of back extensions and Russian twists with a medicine ball. Finish your workout with a final 10 minutes of cardio work and stretching.
References
- "Encyclopedia of Muscle and Strength"; Jim Stoppani, PhD; 2006
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Serious Strength Training"; Tudor Bompa, Mauro Di Pasquale and Lorenzo Cornacchia; 2002
- "Scrawny to Brawny"; Michael Mejia and John Berardi; 2005
- "Body by Science"; John Little; 2009
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