Basic Weight Training Routines

If you are looking to get started with a weight training program, then you may want to look into a few basic weight training routines before you begin.  This way, you can research what you need to know for your particular weight training needs and goals before you jump right in and end up wasting time and energy on something that is not going to be effective for you.

A basic weight training routine should focus on all the major muscle groups of the body, and be completed three days a week for optimal results.  This way you do not tire your body with a daily routine, and this way you do not neglect a muscle group in favor of another.  The weight training workout you choose should be based on your current nutritional and health goals, and realistically set using the state of your current health.

As a beginner, you will want to choose eight to ten exercises which will amount to one exercise for each major muscle group that you will need to work on in order to tone your entire body.  Here is a sample list of exercises you can do for each muscle group.

Chest: Bench press, push-ups.

Back: One armed row, back extensions.

Shoulders: Overhead press, lateral raise.

Biceps: Biceps curls, hammer curls, or concentration curls.

Triceps: Triceps extensions, dips.

Quadriceps: Squats, lunges.

Hamstrings: Deadlifts, lunges.

Abdominals: Crunches, reverse crunches, butterfly crunches

Make sure that you do at least one exercise for each muscle group.  If you leave out a group, this could cause an imbalance in your muscles and potentially lead to injuries.  Choose weights based on your guesses, on how much you can handle.  Aim to do 10-20 reps of each exercise, and increase your weight load when you notice that it is becoming easy for you.  The key to building muscle strength is making sure you have resistance, and if you can lift a weight without much resistance, you are ultimately doing nothing.

Basic weight training routines do not require the use of a professional trainer, or even a gym membership.  You just need to be sure that you are following guidelines to stay healthy and make sure you are doing everything in moderation until your body can take on more.  Using your own set of weights will prove beneficial in that you have complete control over the routine, and you should consult a doctor if you have any concerns.