Resistance Training for Beginners to Advanced PLUS Weight Lifting Routines

“Resistance training compared to most other types of exercise has the greatest ability to: 1) improve the body’s shape, symmetry, form, and to 2) increase resting metabolic rate..”

Weight Training for Beginners to Improve Body Composition:

Weight training for beginners may be used for improving body composition or for developing muscular strength and conditioning. There are many styles and programs offered by personal trainers, coaches, and healthcare providers for beginner weight training as well as the advanced. When using weight training for beginners desiring to trim down or lose weight, the best goal is body composition rather than the actual amount of weight loss. Weight training for beginners or the advanced builds muscle, increases strength, and increases the body’s resting metabolic rate. An ideal resistance training program consists of 30 min of training 4-6 days per week, a minimum of 3 days per week and maximum of 6. Resistance training compared to most other types of exercise has the greatest ability to: 1) improve the body’s shape, symmetry, form, and to 2) increase resting metabolic rate..

To trim down, both aerobic training and weight training for beginners should be combined. A common goal we teach clients is to use resistance training for weight loss to improve body composition. In this case, we advise clients to spend 40-50% of their workout time using resistance exercise to focus on muscle toning and building. We then advise them to spend 50-60% of their available workout time using aerobic exercise to focus on fat burning to trim down. As weight loss occurs, the body’s instinct is slow metabolism making it harder to lose weight. Weight training for beginners can work to significantly increase 24 hour resting metabolism. This ensures that weight loss and inches will come of their body much easier than using aerobic exercise or weight training alone. A common concern for women is that they are worried about developing big muscles. This is rare to occur in women unless they train specifically for hypertrophy with a large volume of sets at moderate intensity. The easiest way to limit hypertrophy in weight training for beginners is to add a higher percentage of aerobic or cardiovascular training to each workout.

Principles of Weight Training for Beginners:

1. Weight training for beginners may be grouped into upper body exercise in one day, then lower body exercises for another day. Most modern gyms have a cable machine circuit which is simple to use and trains each muscle group as you proceed with each machine. This can be included in weight lifting routines and usually be completed within 30 minutes. This circuit may be divided into a lower body and upper body regimen with 2 or 3 sets per exercise. This may then be completed on 2 separate workout days.
2. For Intermediate or Advanced weight lifting routines (consistent training for 8 week or more), combine 1 major and 2 minor muscle groups with each workout using mainly free weights or cable machines. Resistance bands may also be used. Combine 1 major and 2 minor muscle groups with each workout. There are many combinations such as:

• Day 1: Chest, triceps, abs
• Day 2: Back, shoulders, low back
• Day 3 Legs, calves, biceps

Or

• Day 1: Back, triceps, abs
• Day 2: Legs, shoulders, low back
• Day 3 Chest, biceps, calves

3. Start with the 3 major muscle group exercises and then on to the 2 minor muscle group exercises in weight lifting routines.
4. Pick 3 exercises for each major muscle group and 2 for each minor muscle group.
5. Use 2-6 sets of moderate intensity per exercise for weight lifting routines, (not all out intensity) and increase weight with each set: starting at 12-15 reps, increase weight, do 12-15 reps then increase, do 10-12 reps then increase, then finally 6-10 reps with highest weight for the last set. More benefit will be achieved as conditioning occurs. Increase weight further as the muscles grow stronger and adapt.
6. Consistency is the key and the process of building muscle mass is cumulative in weight lifting routines. Try not to miss more than 1 day of exercise at a time.
7. Wait 1 min between sets and do multiple sets with each exercise.
8. For every 2-3 days of strenuous exercise, or if soreness and fatigue occurs, do aerobic-type exercise only for that day or take a day of rest.
   
9. Weight lifting routines should use different exercises to target different parts of each muscle and each body region to fully work each muscle.
10. Drink 8-16 ounces of H20 30 min prior to working out, and an additional liter of water throughout the workout.
11. Eat 1-2 hours before exercise to have any recent food fully digested in order to use this energy to fuel the workout. Eating too soon before exercise (under 45 min before a workout) may result in indigestion.
12. Take a protein supplement with 15 -30 grams of protein within 15 minute of finishing your workout to repair muscle tissue. Eat a meal within 1-2 hours after resistance training to help repair muscle and replace carbohydrates.
13. Include low fat protein (milk/yogurt/cheese, beans, chicken, lean beef, egg whites, whey protein) to keep amino acid levels within the blood for consistent building and maintaining muscle.
14. Keep carbohydrates low in the form of whole vegetables mainly, either fresh or cooked. Limit flour, pretzels, pasta, rice, and sugar.
15. Include carbohydrates mainly for breakfast and lunch. Reduce for the later parts of the day.
16. Try to work out at the same time each day. After a daily workout schedule is established, your body adjusts to anticipate exercise at the same time each day.
17. Stretch the muscles being trained a few times during each workout and at the end of each workout in weight lifting routines.
18. 8 hours or more of sleep per night is required to establish muscle repair, recovery and growth.
19. Many gyms come with a free personal trainer for several sessions. Take advantage of this service for establishing a resistance training routine.

Daily Schedule for Weight Lifting Routines

Weight Training for Beginners Weight Lifting Routines (2-3 sets for all body parts)

Intermediate to Advanced Weight Lifting Routines (6-12 sets major groups, 4-10 minor groups)

Sample Program: Weight Training for Beginners

Include aerobic exercise for 10-45 min either before or after weight lifting routines. The amount of aerobic exercise depends on the goal. Use less aerobic exercise to build more muscle and more to provide the most toning and trimming potential. Stretch in between exercises during weight lifting routines. May substitute resistance bands for dumbbells. Adapt these exercises to available equipment. Perform 2-3 sets for each exercise. After 8 weeks, advance to Intermediate workout.

Sample Intermediate Resistance Training Program

Include aerobic exercise for 10-45 min either before or after weight lifting routines. The amount of aerobic exercise depends on the goal. Use less aerobic exercise to build more muscle and more to provide the most toning and trimming potential. Stretch in between exercises. Adapt the exercises to available equipment. Perform 3-4 sets for each exercise. After 3-6 months, proceed to Advanced workout. 

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Sample Advanced Resistance Training Program

Include aerobic exercise for 10-45 min either before or after weight lifting routines. The amount of aerobic exercise depends on the goal. Use less aerobic exercise to build more muscle and more to provide the most toning and trimming potential. Stretch in between exercises. Adapt the exercises to available equipment. Perform 4-6 sets for each exercise. Change workouts every 8 weeks.

Weight Training for Beginners to Maximize Hypertrophy:

Higher volume, multiple-set programs are recommended for maximizing hypertrophy in weight lifting routines. The following principles apply when the focus is on building of muscle as opposed to muscle toning.

• Research shows that moderate intensity resistance training working up to a large volume of sets between 4 and 12 repetitions increases the degree of muscular hypertrophy.
• Proper form in the effective range of motion of the joints must be used.
• The repetition maximum should be reached on the final set of each exercise only during weight lifting rouitnes.
• Forcing maximum effort on every set with a large amount of weight will over stress the joints and skeletal muscles to the point of over training or injury.
• Adequate rest should be practiced with a day off from training at least every 3rd to 4th day of training. Over training results in tendonitis, excessive soreness and/or fatigue.
• Exercises should include those which recruit a large number of muscle groups simultaneously.
• Adequate caloric intake 1-3 hours before training will establish adequate energy levels to power the workout.
• A protein supplement within 30 minutes following completion of the training will aide in recovery and muscle growth.
• 8 hours or more of sleep per night is required to establish muscle repair, recovery and growth.
• Weight lifting routines should focus on a different set of muscle groups on each day of the training cycle. All muscle groups should be trained in succession in a symmetrical fashion. Muscle groups should not be skipped, or favored by training certain muscle groups more than others.

References, Weight Training for Beginners to Advanced PLUS Weight Lifting Routines

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