Perform a warm-up set with an empty barbell (44lbs is a mens Olympic barbell).Then build up the weight on subsequent sets until you’re lifting a suitable weight.Įxample: Your workout needs you to squat 3 sets of 5, but you’ve never done a squat before so don’t know what weight to lift. To figure out what you should be lifting, perform your first set of an exercise with a weight you know will be very easy. Once you’ve done this the first time, you won’t need to repeat it because you’ll have all of the information you need. You find this out on your first workout by going through a very simple process. One of the most commonly asked questions I get asked by beginners to weight lifting is “how much weight should I lift?” You’ll perform every set and rep of an exercise before moving on to the next one. What that means is that you should perform 4 sets of 10 squats, with 60 seconds of rest between each set. You may see a workout program written like this… The shorter the rests, the higher the workout intensity. If you see a workout with 30 seconds rest prescribed, that means you should rest 30 seconds between sets. Rest: This is the time taken between sets to rest. For example, 3 sets of 10 would mean you do 10 repetitions, rest, a second set of 10, rest and then a final set of 10 repetitions. You may have to do more than one ‘set’ of repetitions of an exercise in a workout. For example, a single repetition of a push-up is when you lower yourself from a straight arm position until your face is an inch or two above the floor, then press back up to the start. Reps: This is a single complete repetition of an exercise. Here’s a quick guide to the basic gym terminology… It basically helps you to read the workout a bit like a recipe, so you know exactly what you should be doing. There are specific terms and names used to explain what should be done in a workout. If you think it costs too much to build your own effective home gym, then check out our guide on how to build a home gym on any budget here. There’s an option for everyone’s budget and ability in there. They include equipment recommendations from hundreds of hours of testing and research. You can click on any of the links above to check out our in-depth buying guides. With this selection of equipment, you’ll be able to build a really strong and athletic body. You won’t need a huge amount of equipment for this program either. It will look something like this… Weekday You’ll perform three workouts a week making it simple enough to stick to, with enough flexibility. The workout plan here will cover the entire body across 2 main workouts used over 12 weeks. The goal isn’t to overwhelm you with complex exercises. Beginner weight lifting routine: The bottom lineīeginner’s weight lifting routine overviewĪ beginner workout plan needs to be simple.Drop your ego and the weight- focus on form Make exercise a habit (even on rest days) If you miss a workout, don’t miss the next one Focus on your workout – ignore your phone during workouts Maintain your intensity – limit workouts to 1 hour How to warm up for this weight lifting routine. Why you should train your whole body every workout.The Beginner Weight Lifting Routine at Home.Understanding weight lifting terminology.
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