The document provides safety tips and guidelines for weight training for beginners. It recommends starting with light weights and proper form, warming up, getting a spotter, staying hydrated, and allowing for muscle recovery between sessions. A sample 4-week weight training routine is also included that gradually increases the weight used from 50% to 85% of the trainee's body weight over sets of bench presses, deadlifts, and squats with rest days and abdominal exercises.

1. Weight-training
Beginners

2. Safety
• Improper movements with weights could
result in serious injury. Start with light weight
learning proper movement before increasing
to heavier weights.
• Always stretch and warm-up your muscles
before training with weights.
• Never lift without a spotter to assist you.
• Drink water before, during and after weight-
training sessions.

3. Weight-training
• Allow 24 to 48 hours recovery time for muscle
group trained. Training with weights tears the
muscle and your body needs rest & nutrition
to repair, grow and get stronger.
• Eat at least 1 gram of protein per pound of
body weight in your daily diet.

4. Sample Weight - Training Routine for Beginner
SUN MON TUE WED THRU FRI SAT
BENCH PRESS (50% BODY BENCH PRESS (50% BODY
WEIGHT) WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK DEADLIFT (50% BODY DEADLIFT (50% BODY
REST AB / SIT UP ROUTINE REST AB / SIT UP ROUTINE REST
1 WEIGHT) WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SQUAT (50% BODY WEIGHT) SQUAT (50% BODY WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SUN MON TUE WED THRU FRI SAT
BENCH PRESS (60% BODY BENCH PRESS (60% BODY BENCH PRESS (60% BODY
WEIGHT) WEIGHT) WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
WEEK DEADLIFT (60% BODY DEADLIFT (60% BODY DEADLIFT (60% BODY
2 REST WEIGHT) AB / SIT UP ROUTINE WEIGHT) AB / SIT UP ROUTINE WEIGHT) REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SUN MON TUE WED THRU FRI SAT
BENCH PRESS (75% BODY BENCH PRESS (75% BODY
WEIGHT) WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK DEADLIFT (75% BODY DEADLIFT (75% BODY
WEIGHT) WEIGHT)
3 REST AB / SIT UP ROUTINE REST AB / SIT UP ROUTINE REST
4 SETS OF 10 REPITIONS
4 SETS OF 10 REPITIONS
SQUAT (75% BODY WEIGHT) SQUAT (75% BODY WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SUN MON TUE WED THRU FRI SAT
BENCH PRESS (85% BODY BENCH PRESS (85% BODY BENCH PRESS (85% BODY
WEIGHT) WEIGHT) WEIGHT)
WEEK 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
4 DEADLIFT (85% BODY DEADLIFT (85% BODY DEADLIFT (85% BODY
REST WEIGHT) AB / SIT UP ROUTINE WEIGHT) AB / SIT UP ROUTINE WEIGHT) REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS