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Beginners Guide to Weight Training
Beginning a weightlifting journey can be both exciting and intimidating. However, with the right approach, lifting weights can transform your body, boost your health, and increase your confidence. Here’s our beginner’s guide to get you started on the right foot.
What is Weight Training?
Weight training is a type of strength training that uses different weights for resistance, including strength machines, free weights and body-weighted exercises with a TRX.
Why Weight Training is important?
Weight training is essential for everyone to complete as part of their weekly gym programme. Weight training can improve your muscle strength, muscle growth, bone density, physical appearance and increase confidence and mental health all while contributing to healthy weight loss.
How often should I weight train?
ACSM recommends individuals should weight train a minimum of 2 times per week.
What muscles should I work in a beginners programme?
You need to exercise all major large muscle groups within your programme, beginning with compound exercises to start with. For example: Quadriceps and Hamstrings, Chest and Shoulders, Back and Core.
How many repetitions should I do?
This can vary depending on the results you want to achieve.
For example:
8-12 reps Strength Training (60-75% max)
6-8 reps Building Muscle (80-90% max)
12-15 reps Strength and Conditioning Training (50-65% max)
Beginners Weight Training Programme Example
Please consult your GP if you have any medical problems.
Warm up of your choice: 3-5 mins cardio-based warm up with dynamic movements.
Legs
Muscles worked: Quads and Hamstrings
Leg Extensions and Leg Curls – This can either be completed with resistance machines or free weights.
Alternative Home Workout
Kettlebell Front Squat – Quadriceps
Donkey Kick – Hamstrings and Glutes
Back
Muscles worked: Lats and Rhomboids
Wide Hand Position Lat Pulldown
Alternative Home Workout
Bent Over Row (Using any weighted object)
Chest
Muscles worked: Pectorals
Chest Press – This can be completed with resistance machines or free weights.
Alternative Home Workout
Press Ups
Core
30 secs – 1 mins each exercise, rest 1 min and repeat 3 times
Mountain Climbers
Plank
Russian Twist
Flutter Kicks
Superman hold 10-20 secs hold
Shoulders
Muscles worked: Deltoids
Shoulder Press – This can be completed with a resistance machine or free weights.
Alternative Home Home Workout
Shoulder Press (Using any weighted object at home for example tin of beans, milk carton, etc.)
Stretches
Hamstring Stretch
Calf Stretch
Standing Quad Stretch
Shoulder Stretch
Seated Neck Release
Still unsure how to start your weight lifting journey?
Book in for a 1-1 personal training session with our Gym team by visiting www.ymcagym.co.uk or contact our North Shields branch here.
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