Beginner Weight Lifting - Training To Build Muscle & Gain Strength
I always suggest that beginners start off with basic 1-2 sets of
10 repetitions and begin with compound muscle group exercises preferably
done on a machine. Free weights are excellent but a beginner needs
time to condition the body toward this and machines help with teaching
the stabilizer muscles what they need to do and strengthen them
to work with free weights. The main muscle groups to target here are Legs, Shoulders, Back,
Chest and Core. I did not forget arms but being they are isolated
they would come into play later on. Form is especially crucial here because this is where your body
is learning most so be strict.
I would begin with Legs by doing the Leg Press machine and you
can find all these exercises instructions on the ShapeFit.com website.
Make sure to start with light weight and even though you feel it
is light, be patient as you will increase the weight later but for
now progress slowly and be safe in training because an injury will
put you out for a while and you do not want that. Keep knees so
that mid knee lines up with outer top of foot, bend to at least
90 degrees and do not speed through. Your rep count is 1-2-3, 1-2-3-4
on the return phase. This control is what makes a better exerciser
who does not get hurt!
Next you can do your Shoulder exercise. The Machine Deltoid Military
Presses work the whole shoulder although it indicates mid deltoid
in the diagram. Your third exercise is Machine Rows. These are hitting the mid
back in general but the rest of back does come into play and this
is a safer choice for beginners. I would work with a close grip. Fourth exercise is Machine Bench Press. This is a great introduction
for later benching with bar or dumbbells. This is an exercise people
usually skip ahead from and end up hurt.
Last is your core representing lower back and abs. This area is
crucial to the benefit of all the other exercises and for general
ease of life for recreation or work. Medicine Ball Crunches on Exercise
Ball is a great way to target this area and end your workout!