Weight Training For Beginners

If you are new to weight training, then the idea of strolling into the weights area of a gym can be intimidating. Full of people who (look like) they know what they are doing, and lots of strange looking equipment you’ve no idea how to use. But do not fear, we are here to help with our simple guide to weight training for beginners.

If you are lucky enough to have a gym membership, then there are lots of weights machines that can help you get used to the motion of lifting, but it’s also important to not rely on these machines and master the art of lifting free weights correctly – something even those guys you see in the weights area haven’t sussed out yet!

Before you pick up any weights, its important to get your body and your muscles warm to avoid injury. You can do this on a piece of cardio equipment like a brisk walk on the treadmill or a few minutes on the cross trainer. If you are performing these exercises at home you can try running up and down the stairs a few times, or even some star jumps on the spot. You also want to warm up the muscles you are going to be using, so begin with a lighter weight and progress the weight up from there. Once you have warmed up, choose a weight that begins to challenge you at a rep range of 8 – 12. If you struggle to reach 8 reps with correct form then lower the weight, if you can reach 15 – 20 reps then increase.

We’ve put together a simple beginners free weights plan that you can do anywhere to get you started.

Upper Body Exercises

       Shoulder Press


Single Arm Row


 Chest Press


Bicep Curl


Tricep Kick Back


Lower Body





Step Up


Russian Twist


Weighted Crunch


Try performing the upper body section on one day, take a rest day then perform the lower body followed by another rest day then repeat.

Don’t forget to eat enough protein to support muscle toning. You can find lots of delicious and healthy high protein recipes here.

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