Beginner Strength Training

This is something you cannot jump into with a pile of weights. Trying to prove how big and strong you are. Every one has to start out some where. As I have discussed in the beginner fitness walking program. Once you are able to go the same distance with soft

weights
weights (Photo credit: Wikipedia)

weights you can then add weight. Some soft weights enable you to do this with blocks of weight to add to your existing strap for your ankles. When you add the weight go back to the shorter distance again and increase it every week same thing goes here you can do this 3 times per week. Some will do this on the off days from the cardio. This is okay but for a beginner I must caution you in doing this right away. It is like a build up doing what you feel is comfortable all the time.

Okay I am going to tell you about weight training for beginners:

If your wanting to get your self a barbell set I would strongly advise you to do the exercises with just the bar starting out. I will try and get you some diagrams of these asap.

Warming up again here is essential and stretching and when the exercise is completed don’t forget to stretch again. You can stretch these muscles in between each exercise too which is recommended.

Repetitions are the next thing to concentrate on and these are done specifically in sets for each exercise. When starting out(bar only) do reps of 10 each for each exercise increasing to 15 reps. When you have mastered this with little difficulty … then add the lowest weight to the bar and go back to 10 reps. Then to 15 reps no more then 20…

This whole process is repeated like this until you have then a full bar with weights. DON’T rush it.

English: an exercise of lower back
English: an exercise of lower back (Photo credit: Wikipedia)
English: an exercise of lower back
English: an exercise of lower back (Photo credit: Wikipedia)

I’ve given you several examples here. Always have good posture do not slump and guard your back.

English: an exercise of hip
English: an exercise of hip (Photo credit: Wikipedia)
English: an exercise of chest
English: an exercise of chest (Photo credit: Wikipedia)
English: an exercise of shoulders
English: an exercise of shoulders (Photo credit: Wikipedia)
English: an exercise of abs
English: an exercise of abs (Photo credit: Wikipedia)
English: an exercise of chest
English: an exercise of chest (Photo credit: Wikipedia)
English: an exercise of triceps
English: an exercise of triceps (Photo credit: Wikipedia)
English: an exercise of chest
English: an exercise of chest (Photo credit: Wikipedia)

You can achieve endurance fitness level even with smaller barbells as well you might want to get a book of all the exercises you can do. Again Do what feels comfortable. If you decide to join a gym most of the trainers will be able to spot and show you corrections to have an enjoyable experience adding to your over all health.

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