Beginner Workout: Get In The Game
Congratulations. You’ve made the commitment to start working out. This will be the best decision you’ve ever made–for your body, for your mind, and for your overall well-being. As a personal trainer and weight training veteran of ten years, I look forward to the opportunity of passing my knowledge on to you. See workouts below.
The best approach for a beginner exercise program? Build a foundation first. You want to make progress toward your fitness goals quickly and safely, and you’ll do it by first learning the basics. Practice proper form and technique with lighter weights until you have it mastered.
Weight training for beginners is about developing good habits in the early stages to maximize your gains and minimize chances of injury. You can start to feel and see improvements in a short period of time with the right strategy and beginner workout. The following weightlifting routine for beginners will help you build lean muscle and trim up that waistline.
Weight Lifting Programs For Beginners
Beginner Barbell Workout
Incline Barbell Bench Press 3 sets, 10-15 reps each.
Barbell Squat 3 sets, 15-20 reps each.
Barbell Bent Over Row 3 sets, 10-15 reps each.
Standing Barbell Curl 12-15 reps each.
Over Head Barbell Extension 3 sets, 12-15 reps each.
Barbell Stationary Lunge 3 sets, 12-15 reps each leg.
Barbell Front Raise 3 sets, 12-15 reps each.
Plank 3 sets, 30-60 seconds each (or to failure).
Beginner Dumbbell Workout
Decline Dumbbell Chest Press 3 sets, 12-15 reps each.
Dumbbell Stiff Leg Deadlift 3 sets, 12-15 reps each.
Bent Over Dumbbell Row 3 sets, 12-15 reps each.
Dumbbell Squat 3 sets, 12-15 reps each.
Overhead Dumbbell Extension 3 sets, 12-15 reps each.
Dumbbell Hammer Curl 3 sets, 12-15 reps each.
Dumbbell Side Raise 3 sets, 12-15 reps each.
Dumbbell Jack Knife 3 sets 15-20 reps each.
Beginner Gym Workout
Incline Pull Up 3 sets, 12-15 reps each.
Standing Cable Fly 3 sets, 12-15 reps each.
Machine Leg Press 3 sets, 12-15 reps each.
Lying Hamstring Curl 3 sets, 12-15 reps each.
Cable Side Raise 3 sets, 12-15 reps each arm.
Tricep Dip 3 sets, 12-15 reps each.
Barbell Preacher Curl 3 sets, 12-15 reps each.
Stability Ball Leg Pass 15-20 reps each.