Getting Started: Weight Training for Beginners

Welcome to my weight training for beginners page! I commend you, and you have my utmost respect for making the decision to jump into he world of weights.

Below, I will provide the prefect layout for those just getting started. You’ll find basic workouts for each body part, weightlifting techniques, nutrition and supplement guides, and links to tips that will help you in getting started.

Beginner Workouts

Here’s my simple weight training for beginners workout guides. There are 5 different workouts here, so you can workout 5 days a week on this training routine. ‘Sets’ and ‘reps’ will be explained below.

Beginner’s Chest Workout

Chest Exercise Sets Reps
Bench Press 3 12, 10, 8
Incline Dumbbell Press 3 12, 10, 8
Dumbbell Flyes 3 12

Beginner’s Back Workout

Back Exercise Sets Reps
Barbell Rows 3 12, 10, 8
Seated Rows 3 12, 10, 8
Lat Pulldowns 3 12

Beginner’s Leg Workout

Leg Exercise Sets Reps
Squats 3 12
Leg Press 3 12
Leg Extensions 3 12
Leg Curls 3 12

Beginner’s Shoulder Workout

Shoulder Exercise Sets Reps
Seated Barbell Press 3 12, 10, 8
Upright Rows 3 10
Lateral Raises 3 10

Beginner’s Arm Workout

Arm Exercise Sets Reps
Cable Pressdowns 3 10
EZ Bar Curls 3 10
Overhead Dumbbell Extension 3 12
Dumbbell Hammer Curls 3 12

For a workouts catered to specific goals,

CLICK HERE


Sets and Reps Explained

Sets and reps are basic concepts that need to be understood for weight training for beginners. I’ll break this down in simple terms.

  • Reps: Reps are simply how many times you lift the weight from the starting to the finishing position. For example, if you perform lat pulldowns 12 times from start to finish, that’s 12 reps.
  • Sets: A set is the time you spend performing that exercise from the first rep to the final rep.  In other words, if you are performing bench press and do 10 reps and stop, that’s 1 set.

The purpose of sets and reps is to keep track of how much volume you’re doing, and it also helps you set goals. For example, if you did 3 sets of 10 reps for bench press last week, you may want to do 3 sets of 12 reps this week. Or you may stick to the same number of reps and increase the amount of weight.

Nutrition for Beginners

A huge (no pun intended) part of weight training for beginners is nutrition. Most of us start lifting weights to get bigger, aka to gain more muscle. Personally, I was a hardgainer, meaning I had an extremely tough time gaining mass.

No matter how hard you workout, if you don’t replenish your body with the proper nutrition it needs, you will not grow. Nutrition is all about recovery and optimizing energy.

There’s no one-size-fits all diet. However, there are a few rules that apply to most. And these are probably the most important of them:

  • Stick to natural, organic foods (no processed junk)
  • Minimize sugar

If you’re looking for a meal plan and muscle building recipes that are easy to follow, check these out.

Premium Meal Plans and Recipes:

Anabolic Cooking – This is THE BEST muscle building recipe book available!

Done 4 You Muscle Meal Plan – This is Mike Westerdal’s meal plan. Enough said there! It’s solid and easy to follow.

Here are a few easy-to-follow nutrition guides that I created (these are just one-day sample plans).

One-Day Sample Nutrition Plans:

Muscle Mass Meal Plan

Strength Training Meal Plan

Lean Muscle Meal Plan

Supplements for Beginners

It’s easy to get lost in the world of supplements. There are so many products, brands, and types of supplements. It can be overwhelming even to us that have been in this game for a while.

But no need to fear (because Jason is here)! I’m going to give you a basic supplement plan for beginners.

Whey Protein

Preferred whey protein supplement: Dymatize Elite Whey

What is it for? – Protein is important for building muscle. You need it to recover and grow.

Why do you need it? – Specifically taking whey protein after your workout is a great way to kick-start the recovery process since it digest quickly. You can mix it with things like Almond or Coconut milk, fruits, yogurt, and other goodies for your protein shakes. These protein shakes also be used for between meals to increase your overall protein intake.

Best times to take – Post workout and between meals (or can be used as a meal replacement).

BCAAs (Branched Chain Amino Acids

Preferred BCAA supplement: Scivation Xtend

What is it for? – BCAAs consist of 3 amino acids leucine, isoleucine and valine. Along with being the building blocks of protein, BCAAs are also necessary for muscle growth and recovery.

Why do you need it? – Sipping on BCAA powder mixed with water during your workouts helps increase protein synthesis and prevents the breakdown of protein. It also great muscle energy during your workouts.

Best times to take – Pre, intra, and post workout.

ZMA Formula

Preferred Supplement with ZMA: TestoFuel

What is it for? – The formula for ZMA is zinc, magnesium and vitamin B6. ZMA can help increase natural testosterone, provide your body with essential nutrients for overall health, and can help you attain more restful sleep.

Why do you need it? – The ZMA formula is essential for man but women can take it as well. These nutrients are critical for lean muscle gains and reducing body fat. More importantly, ZMA boosts you immune system and prevent nutritional deficiencies. The testosterone boosting effect also helps with building lean muscle.

Best times to take – Before bed and in the morning.

Click Here to read more about TestoFuel

* Pre Workout (optional)

For me, pre workout supplements are a must have. I wake up around 4:15AM to workout. But I won’t say that preworkouts are absolutely necessary.

If you’re going to go with one, check out my experience with 4 Gauge.

As I stated earlier, there’s an influx of supplement brands and types of supplements. These are some basics that I encourage you to start with. Build your foundation first before jumping into the fancy supplements.

Remember, no supplement will substitute intense workouts and nutrition!

Additional Supplement Reading:

Basic Muscle Building Supplement Stack

Performance and Recovery Supplement Stack

Tried and True Basics

Getting Started and Moving Forward

Now it’s time to get excited! You’ve made the decision to jump into the gym and start getting stronger, and building more muscle. There’s no feeling like it, and trust me, you will do this for the rest of your life!

Feel free to reach out to me if you have any questions!

Train with Passion,

Jason

 

 

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