Beginning a weight lifting regiment is challenging, especially if you have never lifted weights before. There are certain fundamental factors that must be considered. You must decide which exercises to perform, the number of sets and reps, the amount of weight to use, and the number of days to lift. Each of these factors can determine how effective the weight lifting will be in advancing your fitness level and the swiftness of the results you will see.
The number of days you lift will depend on how much time you have to devote to exercise. You should perform cardio exercise four days a week to achieve good health and to burn fat. That would leave three days a week for weight lifting. (You are probably realizing about now that would mean you would exercise seven days a week. That is correct. Being fit and lean requires dedication and commitment. Your body needs exercise daily, not just when you think you can fit it in.) Three days a week would be an ideal amount of time to dedicate to weight lifting. You can still benefit from just two days a week if you are unable to devote three to lifting weights.
If you are a beginner, you will want to begin your weight lifting program at 8 reps. This means you would perform the exercise 8 times in a row. If you wish, you can do two sets of 8 reps. The amount of weight you start with should be difficult. Do not choose a weight that is easy to complete 8 reps. You also do not want to start too heavy. Your goal should be to perform 8 reps of the exercise, barely able to finish the last rep.
The amount of weight you use for each exercise may differ. Certain muscles in your body may be stronger and able to lift heavier weights. If you use a weight that is too light, you will waste your time. You may as well just stick with the cardio. If you use a weight that is too heavy, you will risk injury. You don’t have to be an expert to find the correct weight. Just make sure the amount you lift is heavy enough to be challenging and a little difficult.
There are certain elemental exercises that most weight lifters center their weight lifting program around. These exercises are chosen because they target the largest number of muscles groups with the movement and, usually, the largest muscles. There are many variations of these basic weight lifting exercises. Once you have perfected your form and are more comfortable with the movements, you will be able to modify your routine with variations of the basic weight lifting exercises.
If you are lifting weights three days, concentrate on different muscle groups on different days. Do not attempt to work the same muscle groups every day. For example on:
Day 1 Work your chest and shoulders. Chest exercises should include the bench press, chest press, and push ups. Shoulder exercises should include the overhead press, lateral raise, and front raise.
Day two concentrate on back, triceps, and biceps. For your biceps and triceps, perform bicep curls, hammer curls, dips, and tricep extensions. Your back exercises should include lat pull-downs and back extensions.
Day three, exercise the leg muscles and abdominals. Your Leg exercises should consist of squats, lunges, dead lifts and calf raises. Abdominal exercises should be crunches, reverse crunches, and oblique twists with weights.