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Information About Weight Training Routines For Beginners
So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your
muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight
training routines offer a great way to accomplish these goals. These types of training routines are
used by professional athletes, fitness pros, and body builders. Many individuals work weight
training into their overall exercise routine in combination with cardio workouts or other activities. In
order for a weight training routine to be effective, it needs to be targeted to produce specific
results. The exercises you include will be different depending on what you want to accomplish.
Basic Weight Training Workouts
When first getting started with weight training programs, it is important to learn proper technique
before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a
pattern or routine to help you stick to your program and get consistent results. For beginners,
training for a half hour or 45 minutes two to three times each week is recommended. As noted, the
exercises you include in your routine will depend on the results desired.
Strength Training Workouts
A muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbells
according to the same workout routine will condition their muscles to perform at a certain level and
will maintain and tone muscles. To increase strength and bulk, the muscles will need to be forced
to lift beyond the normal range, hence the saying, no pain, no gain.
To exceed current capacity and improve muscle strength, a workout should progressively add
more weight, sets, or repetitions in a set. It may become necessary to move to a different type of
lifting exercise. Those who want to increase strength while minimizing growth of muscle mass
should aim for the maximum number or repetitions possible for each weight, rather than trying to
lift heavier than anyone else.
Muscle Building Routines
A muscle grows and strengthens when it is pushed beyond its average capacity. Those who want
to add muscle quickly will lift heavier and use different techniques to "shock" their bodies into
growing muscle. Many people agree that free weights are better suited to building muscle than
resistance machines because they force all the muscles to work to support the weight, rather than
allowing the machine to help. It is also important to include exercises that target certain areas,
such as chest presses, bicep curls, calf raises, or back squats.

2. Building muscle also requires recovery time for the muscles to adjust. This involves getting the
proper nutrition, sleep, and breaks between workouts. Most weight training programs geared at
adding mass suggest a recovery time of two or three days in between training sessions. You may
decide to do circuit training or cardio exercise in between, but be aware that burning too many
calories can limit muscle growth. Many people who have difficulty adding muscle mass are making
the mistake of working out too much.
Weight Reduction Workouts
Muscle weighs more than flab, and this has caused some people to get upset with their weight
lifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person could
actually gain weight because they are building muscle quickly. Those who want to lose weight will
apply the opposite approach from muscle building. They should lift smaller weights with more
repetitions and work in cardio activities more frequently.
Types of Equipment
There are several types of weight training equipment available from basic free weights such as
dumbbells and barbells, to weight training stations and variable resistance machines.
Free weights generally engage more of the body's muscles during a workout. Because you are not
relying on resistance or other support to stabilize the weight, you improve coordination as well.
However, this can make free weights more dangerous for beginners who do not have proper
technique or who select weights beyond their capabilities. Free weights typically take up less
space than training stations and can be purchased in the amount, style and price range to fit any
budget.
Resistance training machines use the design of the machine to target a specific muscle and work
it without the assistance of other related muscles. There are several types of resistance machines.
Some apply a constant resistance throughout the muscle movement. They place maximum
resistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended.
Free weights such as dumbbells fit into this category, but there are also machines with cables and
weight stacks that provide constant resistance.
Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscle
depending on the flex or angle of the joint. Thus resistance is increased at the point where an
improved angle makes it easier to lift. The better quality machines utilize the results of extensive
research to help improve results, minimize injuries and provide a variety of workout options.
Tips and Suggestions
Whether you are using free weights or weight benches and other equipment, it is important to
have your health checked before beginning an exercise program, especially if you have had recent
health concerns, are overweight, or have not been active for several months. It is also advisable to
work with a fitness consultant or therapist at first to establish a weight training routine that is within
your abilities and that is geared toward the results you hope to achieve.

3. Diet and fat intake can also affect your weight training program and many people consult with a
nutritionist before beginning a training program. Building muscle requires different foods than
losing weight so avoid frustrating your efforts by getting some informed dietary information before
starting.
As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you will
begin to feel more active, energetic, and happy shortly after beginning your weight training
program, but the loss of weight or growth of muscles will take longer. The results can be subtle at
first. Take photos or record weight, size and other information before beginning and compare
weekly to see your progress more clearly. This will help you realize that change is taking place
and you will be more likely to continue with the workout routine.
About the Author:
C.J. Gustafson is a successful freelance fitness writer for Fitness-N-Exercise-Equipment.com,
your complete guide to home exercise and fitness equipment, Read some of the best home gym
reviews with articles on weight training equipment, treadmills, elliptical trainers and more.
Copyright 2005 Fitness-N-Exercise-Equipment.com
Permission is granted to publish this article on your site only if the author's byline is included and
all links are hyperlinked.
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