How to make your own beginner weight lifting routine
HOW TO MAKE YOUR OWN BEGINNERWEIGHT-LIFTING ROUTINEChris Kemp2nd Year Sports & Rec. StudentLambton College
3 Full Body workouts a week 1 Day on, 1 Day off, 1 Day on, 1 Day off, 1 Day on, 2 Days off Mon-Workout A Tues-Rest Weds-Workout B Thurs-Rest Fri-Workout A Sat-Rest Sun-Rest Each muscle group is hit 3x a week.
Higher frequency>Lower volume 2-3 sets per exercise Anywhere from 8-15 reps per set Pick one exercise per body part for each workout. Create a Workout A and Workout B These will be alternated throughout the week Week 1 Week 2 Monday- Workout A Monday- Workout B Tuesday- OFF Tuesday- OFF Weds- Workout B Weds- Workout A Thurs- OFF Thurs- OFF Friday- Workout A Friday- Workout B Sat/Sun- OFF Sat/Sun- OFF
Create your schedule Mon/Weds/Fri Tues/Thurs/Sat Create your workout Workout A- 1 Exercise from list per muscle group 2-3 sets per exercise with reps anywhere from 8-15 per set Higher reps on smaller muscle groups, lower reps on large muscle groups Workout B- Repeat Switch up exercises every 4-6 weeks when you no longer progress A warm up should always be included in any routine 5-10 minute warm up/dynamic stretching Static stretching for 15-20 second hold post workout You should only try to lift to failure on 2nd last or last set to avoid overtraining
Workout A Chest-Bench Press 3x8-10 Back-Barbell Bent-over Row 3x8-10 Shoulders/Traps- Dumbbell Shoulder Press 3x8-10 Legs- Squats 3x8-10 Biceps- Barbell Curl 2/3x10-12 Triceps- Lying triceps extension 2/3x10-12 Calves- Standing calf raises 3x12-15 Three sets used for large muscle groups Two or three sets used for smaller muscle groups depending on fatigue level Repeat same process for Workout B
There is a recovery day after each workout, and two days off at the end of the week. Aim for 8 hours of sleep a night Optimal recovery Less DOMS More strength gains More muscle hypertrophy. Low Intensity Cardio on Rest days Enhances recovery Promotes cardiovascular health Helps boost metabolism Perform cardio 2-3x a week on rest days Cardio can also be performed post workout (20 min)
It is important to consume simple carbohydrates immediately after your workout (I.E. Gatorade, juices) Followed by a big meal consisting of high carbohydrates and protein Eating 4-6 meals every 2.5-3 hours is optimal to boost your metabolism and ensure proper muscle recovery Drink plenty of water, aim for 4L of water a day
All the info you need to begin your own beginners workout routine! Consistency is key! A healthy, fit lifestyle isn’t easy, or everyone would do it! Research online, read articles and magazines!