Beginner Strength Training – How To Start Out In The World Of Muscle Building

Alright, so you’d like to know about beginner strength training. The idea of this article is to give you a quick guide to how to start with strength training. It covers the exercises you should do, the weights you should use, and how many reps to do of each set.

Berfore you begin any exercise session, you should always start with 5 to 10 minutes of warm-up. This could be some light cardio exercise, or alternatively you can do lighter versions of the exercises you are going to do.

Things to remember:

• Perform 1 to 2 exercise for each muscle group.
• Begin with 15 to 16 repetitions of each exercise.
• Always rest for at least 1 day between workouts.

Here is a list of exercises, sorted by muscle group:

• Chest: bench press, chest press machine, pushups, pec deck machine
• Triceps: tricep extensions, dips, kickbacks
• Back: seated row machine, back extensions, lat pulldowns
• Shoulders: overhead press, lateral raise, front raise
• Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises
• Biceps: bicep curls, hammer curls, concentration curls
• Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

The amount of weight you lift and the number of repetitions you do really depends on the kind of results you want from the workouts:

• General Health & Muscular Endurance– Use the heaviest weight that allows you to do 12 to16 reps for 1 to 3 sets. Rest for 2 to 30 seconds between sets, and have at least 1 day off between workouts.
• Build Muscle & Lose Fat – Use the heaviest weight that allows you to do only 10 to 12 reps for 1 to 3 sets. Rest for 30 to 60 seconds between sets, and have 2 to 3 days off between workouts.

• Build Muscle Mass – Use the maximum weight that enables you to do only 4 to 8 reps for 3 or more sets. Rest for 1 to 2 minutes between sets, and take 2 to 3 days off between workouts.