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Weight training for beginners - Month 1

Updated on March 13, 2011

Weight training is a common practice for those who enroll in a gym with the intention of losing weight or gaining muscle mass looking to improve their appearance, fitness, and overall health.

Fitness exercises with weights are so effective that even without making them comply with a proper training program, provide good results thanks to the adaptability with the physical condition of one who does them. However, to maximize the benefits and avoid injury, it is appropriate to have a training program tailored to each particular case including the proper execution of each movement.

Principals of weight training

For this, I am going to present a program of weight training for beginners who do not have the advice of a personal trainer. I also recommend reading my other articles for beginners into bodybuilding and weight training or visiting my bodybuilding blog for getting started in weight training and many more other things like following which diet, etc.


The program is aimed at those who are just starting weight training at a commercial gym or own an equipment at home, individuals with average physique, with some overweight, without prior muscle development and physical training who wish to liberate the excess fat increasing body muscle mass.

Weight training for females
Weight training for females
Weight training for beginners
Weight training for beginners

Training Month 1

You should exercise all muscle groups in each training session by doing an exercise area. It is vital to perform the movements following the correct technique in each case to obtain the maximum benefit, slow movements, complete and controlled.

The combination of exercises suggested for this phase of training should be undertaken in compliance with the frequency, number of sets and repetitions indicated in each case, adapting the weight to get carried out on the endurance limit.

To determine the weight to use, it considers that it is not so high that you fail to perform the repetitions indicated and it is not so light, that you can take it easy.

After a while you will notice that you can easily set repetitions, increase the weight to maintain high standards, and therefore get all the benefits of training.

Before starting your weight training session, it is really necessary to warm up with just 20 to 30 minutes of brisk walking on the treadmill and one set of each exercise with half the appropriate weight and double the repetitions.

The sets and repetitions will be performed under the following schedule:

1. First and second week- 2 sets of 12 repetitions each. 2. Third and fourth week- 3 sets of 12 repetitions each. 3. For abs, do as many repetitions as possible.

The exercises for this first stage of training are:

1. Chest. Flat Bench Press 2. Biceps. Alternate biceps curls with supination 3. Triceps. Dumbbell alternating vertical extent 4. Back. Pulley chest. 5. Shoulders. Barbell military press 6. Legs. Squats 7. Abs. Sit-ups or crunches

In my next hub, I will continue with the trainings for the months 2 and 3 or you can visit my previous hub - Best schedule for beginners undergoing bodybuilding training up until then.


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    • dwelburn profile image


      7 years ago from Birmingham, UK

      Good advice for anyone wanting to get started in weight training. I agree beginners should do a full body workout as they can easily recover from that. Do the workout you suggested three times per week initially. But I don't believe you should lift slowly. Muscles are designed to work explosively for the most part, so lift fast and aggressively - when you have learned to do so safely of course.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks Veronica.

    • Veronica Allen profile image

      Veronica Allen 

      10 years ago from Georgia

      Good tips for those interested in weight training.


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