The first step towards getting somewhere is to decide you’re not going to stay where you are.” John Pierpont Morgan
So, you’ve decided to begin a weight training program, but you’re not sure where to start. There is so much conflicting information out there, it can be a challenge just figuring out what will work best for you. While there are many factors determining your ideal training program, there are a few basics that essentially apply to all beginners right off the bat. Due to all the complex information available about this subject, my chief aim is to make this as straight-forward and simple as possible. With that being said, let’s get right into it.
As a beginner in the weight room, the best thing you can do is to keep things very simple. Resist the urge to do fancy exercises and exotic programs simply for this reason, the basics are the most effective things you can do to improve your body composition and your overall health. So, what are the basics? They are compound (multi-joint) movements. Why would you do this? They work more muscles at a time the, then isolation (single-joint) movements.
In other words, you’re doing more in less time. This is not only more efficient for building the body, it’s also time efficient. Time efficiency in the gym is super important because when you’re training for too long, aka more than an hour, cortisol aka the stress hormone begins to rise in the body. Cortisol inhibits muscle growth and fat loss, which is a big no no! Also, as a beginner, the body responds to even a small stimulus, and isn’t conditioned to recover from a significant amount of work.
It is for these reasons that it makes sense for a beginner to utilize a full body three times a week routine. There should be at least one day of rest between workouts so doing your workouts on Monday, Wednesday, and Friday would be ideal. However, if Tuesday, Thursday, and Saturday, or any other combination of days work better for you then by all means go for it. The exercises you select for your routine should all be basic compound movements, as I said earlier. Examples of basic, compound movements are: Deadlifts, Squats, Barbell rows, Chin-ups, Leg press, Military Press (esp. When performed while standing) , Clean and Jerks, Snatches, Dips, Etc. You can pick five of these exercises and perform 3 sets of each for eight to ten repetitions. A sample program would look like this:
Exercise: Sets Reps
Deadlift 3 10
Squat 3 10
Bench Press 3 10
Chin-Up 3 10
Military Press 3 10
For the chin ups, you can use an assisted chin-up machine if you need to. If your gym doesn’t have one, lat pull-downs would be a great option as well. Rest sixty seconds between each set and control the weight on the eccentric(negative) part of the movement. Repeat three times a week increasing the weight used in each each exercise every week by about five pounds. This will ensure that you are progressing consistently, provided you are eating a balanced diet.
That’s all there is to it. Stick with this program for as long as it is effective, which could figuratively be indefinitely, and I promise, you will not only improve your health, but also create phenomenal changes in your body chemistry. Print this article out, write it down, or whatever you have to do, and take it to the gym with you. If you’re unsure of the form on an exercise, look it up on YouTube. Remember, it doesn’t matter where you’re starting from, or even where you finish, but the distance that you travel. All the best.