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The Complete Beginner’s Guide to Weight Training

Weight training with cardio burns fat and makes you fit

Going to the gym for the first time will be discouraging sometimes. Though you are a beginner to the gym, the simple fact is that you need to shift certain things about in your life to make time for the dedication.

7 Tips for Weight Training Beginners

  1. Stay hydrated:

Muscle comprises of 75% of water. So measure your weight on a digital scale before and after you do a workout. Then drink the variance in ounces of water.

  1. Bring two towels to the gym:

One towel for your after-workout shower and one towel for the sweat-soaked equipment.

  1. Be ready to spot:

As a beginner, ask the trainer clearly what you need to do.

  1. Embrace the dumbbell:

No need for a spotter, rarely you have to wait for a pair of dumbbells, and they will work your muscles firmer than machines.

  1. Control the weight:

Being a beginner, never ever go for heavy weights. You need to pause for one-second minimum before lifting a weight.

  1. Start slow:

Making slight amendments to your day-to-day routine will assist you to cultivate positive routines. If you start so slowly that you hardly notice the change, you need be more pertinent to continue it and make appropriate changes without them ever seeming scary.

  1. Stand up straight:

Always better to check your posture. The right starting position for most of the exercises is shoulders back, standing (or sitting) tall, chest out, with your abs tight. Good posture, good practice.

Read More: 9 Best Chest Workouts To Do For Building Muscles

The Gym Beginner’s Workout Program

Execute the two workouts (both Day 1 and 2) at least once in a week. Do the weight training workouts striking with letters as a cluster. Firstly, do one set of A, take rest, then one set of B workouts, take rest and continue till all sets are done. Perform 3-4 sets of 8–10 repetitions for every exercise.


1A) Dumbbell Squats

Rest: 30 seconds

Grip a dumbbell each in both hands and stand straight with your feet shoulder width distant. Have an arch in your lower back, squat down, as low as possible.

1B) Pushups

Rest: 60 seconds

Put your hands on the ground outside shoulder width and stiffen your abs. Keep your body perfectly straight, lower your body till your chest is about an inch distance from the floor.

2A) Dumbbell Reverse Lunge

Rest: 30 seconds

Clamp a dumbbell in both hands and step back with one leg stretched. Lower yourself still your rear knee closely touches, and the front thigh is parallel to the ground.

2B) Standing Dumbbell Shoulder Press

Rest: 60 seconds

Clamp a dumbbell in both hands at your shoulder level. Support your abs and press the weights straight ahead.

3A) Bulgarian Split Squat

Rest: 30 seconds

Rest the top of a foot after you on a chair or a bench. Lower yourself by using your support leg till your rear knee closely touches the floor.

3B) Dip

Rest: 30 seconds

Grip onto the parallel bars of a dip position and lower yourself till your upper arms are parallel to the ground. If you are unable to do the dips, perform a lying triceps leeway with an EZ-curl bar.

3C) Russian Twist

Rest: 60 seconds

Sit on the ground with a dumbbell in both hands and rest your torso to a 45-degree slant. Grip your arms straight out and turn as far as you can in a direction and then to the other side.

4) Stationary Bike

Pedal at a soberly hard pace for about 12–20 minutes.

Read More: How to Workout at Home to Build Muscle and Lose Weight


1A) Dumbbell Romanian Deadlift

Rest: 60 seconds

Grip a dumbbell each in both hands with weights counter to your thighs. Stoop your hips back and lower your chest, letting your knees to bow as required, till you feel your lower back is starting to lose its curve. Squeeze out your glutes and cramps to come back up.

1B) One-Arm Dumbbell Row

Rest: 60 seconds

Snatch a dumbbell in one hand, and rest the second hand and knee on a chair. Let your arm droop straight down. Maintaining your lower back in its usual arch, row the load till it touches your side. Do all your repetitions with one arm first, and then switch to the other and repeat.

2A) Straight-Leg Glute Bridge

Rest: 60 seconds

Sleep on your back on the ground and remain your heels on a chair or a bench. Support your abs and thrust onto your heels to raise your hips off the ground still your body makes a straight line.

2B) Lat Pulldown

Rest: 60 seconds

Be seated at a lat pulldown position and grip the bar with an external shoulder-width grip. Tug the bar down to your collarbone.

3A) Dumbbell Single-Leg Deadlift

Rest: 60 seconds

Clamp a dumbbell with a single hand and stand straight on the opposite leg. Maintaining your lower back curved, bend forward at the hips and then prolong your hips to come up back. Do all your repetitions on one side and then switch on to the other leg.

3B) Dumbbell Biceps Curl

Rest: 60 seconds

Grip a dumbbell in both hands and, putting your upper arms contrary to your sides, bend the weights up to shoulder level.

3C) Plank

Rest: 60 seconds

Get on the ground in a push-up position, and then lower your weight on top of your forearms. Support your abs and hold the place—body totally straight—for about 60 seconds.

4) Stationary Bike

Pedal at a temperately hard pace for 12–20 minutes.

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