11. What's a suggested beginner weight routine?
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This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.
11. What's a suggested beginner weight routine?
Beginners, as well as advanced, should stick to the basic exercises.
Basic is not meant as -beginner- but as an exercise that uses a lot
of muscles. Rest is very important. During the actual weight training
the muscle is broken down, it grows/rebuilds while it's resting,
usually taking 48-96 hours. So a program should also have "days off".
A beginner should also exercise the whole body. Beginners also need
to find the correct weight to use. Generally the weight should be
heavy enough so you can do 10 reps, with the last couple being pretty
tough. If you can do 11 then raise the weight slightly. You should
keep a log and write down the sets and poundages you used. Slowly
up the weight when you can do at least 10 reps (work set). Don't
get all wrapped up in how much weight you can do. Focus on good form
and think about that muscle doing the work. Weight and strength will
come with time. Okay, here's a basic beginner exercise program, it
is by no means "THE" only program, it's just meant as a guideline:
Done every other day, then 2 days off. (typically M-W-F, weekend off)
Warm-up: 5-10 minutes
Squats: 2 sets of progressive warm-ups. 1 work set
Deadlifts: 2 sets of progressive warm-ups. 1 work set
Bench Press: 2 sets of progressive warm-ups. 1 work set
Pull-ups/downs: 2 sets of progressive warm-ups. 1 work set
Abs
Cool down & stretching: 5-10 minutes.
All of this should take < 60 minutes. The log book may look
something like this, the weights are just made up (YMMV):
Date: 9/30/94
Squats: 100x10 (thats 100 pounds for 10 reps)
Deadlifts: 50x10
Bench: 45x10
Pull downs: 40x10
Abs: 10 crunches
After 1 month of this you should add another set to your work out. The
log may look something like this:
Date: 10/30/94
Squats: 130x10 130x10
Deadlifts: 65x10 65x10
Bench: 45x10 60x10
Pull downs: 40x10 60x10
Abs: 20 crunches
After 1 month of this (month 3) you may add another set to your
work out and stay with this for 3 months then take a week off and add
exercises as needed. The idea is to slowly add weight(1-5 lbs) per
week and do the same number of reps as you did before. If you can't
do that weight then try it again next week. If you still can't do it
the next week, then you've hit a temporary plateau.
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