How to Start a Weight Training Program


If you are starting a weight training program for the first time then you know that it needs a commitment from you because strength and muscle gain ONLY comes from consistency and regular training. If you only train when you feel like training and land up training once a week or once a month nothing will happen.

The basic principal of strength and muscle gain is called progressive resistance which means that whatever weight you start off with should slowly get heavier as you start to get stronger. This increased strength is only going to happen when you train correctly using the correct form or technique to perform the movement.

It is strongly advised that you get an instructor to explain exactly how to perform the basic compound movements like squats, deadlifts, bench-press and military press or overhead press. These movements will form the basis of your training routine with a few variations.

Technique or form is more important than the weight you lift. As a beginner you will grow faster when you start training than any other time because your muscles will start to adapt from even very little weight lifted. This means that you should always select a weight that feels too light for you so that you can concentrate on the form used to move the weight and less on squeezing out a weight that is too heavy for you.

The training routine listed below should be trained every second day because you are training your whole body when you train. However you are always alternating from Workout A to Workout B. So you train Workout A, take and take a day's rest and then do Workout B.

Workout A:
Squats 3 X 8-10 reps with 2 minutes rest between each set
Bench Press 3 X 8-10 reps with 2 minutes rest between each set
Cable Rowing 3 X 8-10 reps with 2 minutes rest between each set
Triceps Prushdowns1 X 10-12 reps
Calf Raises 1-2 X 10-12 reps with 1 minute rest between each set

Workout B:
Deadlifts 3 X 8-10 reps with 2 minutes rest between each set
Pull-Ups or Lat Pull-Downs 3 X 8-10 reps with 2 minutes rest between each set
Overhead Shoulder Press 3 X 8-10 reps with 2 minutes rest between each set
Biceps Curls 1 X 10-12 reps.
Abs crunches 1-2 X 10-12 reps with 1 minute rest between each set

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