Beginners weight training-the beginners workout guide

July 13, 2019 6 By Neil Brown

Have you been beginning to think about getting into a weight training program? Or is weight training something that you have been wanting to get into for sometime now but just haven’t known exactly what direction you are interested in going.

Weight training can be for anyone, it doesn’t matter how old you are, or what shape and size you are, it’s never too late to get started on a weight training program to get into the best shape of your life.

Beginners weight training, the beginners workout guide is aimed for anybody who is interested in getting into a workout program, whether if you are simply interested in toning up your muscles or if you are interested in adding muscle mass to your frame, this guide will walk you through the beginning stages of your training and getting you more well acquainted with the exercises and systems it takes to build muscle with the right weight training program.

What is your goal?

Once you have decided that you want to get into weight training and what direction you are heading in, that is if you are interested in simply toning, getting into better shape or simply building muscle size, you will want to establish what type of training system that you require for your desired outcome.

If your goal is to simply tone muscle or to get into better shape, it would be best to use a variety of training equipment to accomplish your goal. A variety of equipment would include not only free weights but weight training machines as well.

Free weights are good for building and toning muscle, but also are a staple for building muscle size. If your interest is more along the lines of toning and firming your muscles, it would be a good idea to use free weights and machines, but you might want to lean a little bit more heavily upon training with weight machines.

Free weights work the stabilizer muscles and are ideal for any goal that you want to achieve with your weight training, but for firming and toning your muscles, weight machines are ideal for accomplishing this goal because of their range of motion and ease of use.

How often should I train? 

If you are new to training, it is best to ease into a weight training program gradually, weight training will be new to your system and you definitely don’t want to overdo it. I would suggest that if you are new to training you should probably start out training no more than three times a week.

Any more than three times a week and it would be too much for your muscles, which would result in a great amount of muscle soreness, so if you are new to training I would suggest that you train no more than three times per week.

Once you have been training for six months you can increase the amount of days that you work out to four or five days per week as your muscles will gradually become used to the work that you put on them.

When starting your training program when you are new, you will naturally notice some muscle stiffness and this is normal, but you will want to make sure that you don’t overdo it, as with anything, there is a such thing as too much of a good thing.

How many sets and reps?

If you are new to training, especially over your first six month period, I would recommend that you only start out with four sets per body part. your rep range depends on what your goals are, if you are into firming and toning your muscles it would be a good idea to follow the 15 to 20 reps range per set.

If your goal is for building muscle size and mass, I would suggest following 8 to10 reps range per set.

For example, a beginners chest training workout could look like this-

Standard benchpress, two sets, 8 to 10 reps for muscle size training, 15 to 20 reps for muscle toning.

Incline dumbbell benches, one set, 8 to 10 reps for muscle size training, 15 to 20 reps for muscle toning.

Pec deck machine, one set, 10 reps for muscle size training, 15 to 20 reps for muscle toning.

This program can be performed for either muscle toning or muscle size training, if you are more interested in just toning your muscles, instead of doing the incline dumbbell benches, you could replace this exercise with a different chest training variation using a weight machine such as a chest press machine or cable pullovers.

What exercises are best? 

If your goal for weight training is for firming and toning your muscles, it can be a good idea to use free weights in your training program, but you might be more interested in just using weight machines, or using a combination of free weights and weight machines.

Whichever is your preference, weight machines are designed with the ease of use and a wide variety of the angles that can be performed, so weight training with machines can be ideal for someone who is simply interested in firming and toning the muscles.

If you are more into the aspect of building muscle size and strength, it would be a good idea to lean more heavily upon the idea of using more free weights in your training program, there’s nothing like the basics of free weight training for building muscle size.

With your standard muscle size and strength building exercises like the bench press, squats, deadlifts and barbell presses, it’s pretty difficult to beat these exercises when it comes to building muscle size and strength.

It is also good to note that bodyweight exercises are also very important when it comes to strength training and muscle size development. exercises such as bar dips, bench dips, and the wide grip chins all play very important role in muscular development.

It is also good to make practice of using combination movements, that is when you are using an exercise that works more than one muscle groups at a time. it is good practice to work these combination moves in at the beginning of your training program when you have more energy,


In conclusion to this, there are many various styles of training, dependent upon what your training goals are, whether if it be for training for muscle size or for training or strength or if your goal is simply related to firming and toning your muscles, any of these exercises that I have given are all good no matter what your goals are.

Some of the exercises may work better in one program related to what that training goal is, where as other exercises work better in a training program for a person who has a whole different set of goals.

But first of all what is important especially if you are new to training is that you get a feel for the weights and an idea of what works best for you depending on what your training goals are. results in training take patience and time, so always stick to your goals and never give up, it takes a lot of work, but is well worth it.

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