Beginner Weight Training Figuring out Your Beginning Weight

 

How To Start Building Muscle (For Beginners)

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


Determining Your Starting Weight. Warm up your muscles with a brisk walk or jog on the treadmill. You could also spend a few minutes doing some cardio movements like jumping jacks or step-ups. Begin with an empty bar, picking it up with slightly-bent knees, lifting it over your head and placing it on the meaty part of your back.

Perform five to 10 reps and add weight to the bar. Worth noting, though: Weight training isn’t the only way to challenge your body to new loads. Any form of resistance training offers a chance for you to expose your.

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in. Start by holding the dumbbells by your sides and then lift them both upwards and outwards until your arms a parallel to the floor or your hands just above the height of your shoulders, then lower again. Try One of These Beginner Strength-Training Workouts Weighted squats: 3 sets of 4 Bench press: 3 sets of 7 Bent-over rows: 3 sets of 10 Repeat for two rounds. How to choose the right starting weight “Let the reps dictate the load,” certified personal trainer Hayden Steele, C.S.C.S., an Oklahoma City–based strength.

I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this article and workout can help you figure things out and get started off on the right foot toward your health and fitness goals. For a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength. That’s it?

Yup, it’s that simple! A full body workout 3 days a week, in which you’ll increase weight as you need it. You will want to be working quite hard to complete your reps by the end of your sets.

Starting Strength Workout 1. 3 Sets of 5 Reps – Squat 3 Sets of 5 Reps – Bench Press 1 Set of 5 Reps – Deadlift. Starting Strength. “My biggest question is about strength training.

I don’t even know where to begin.” This is one of the most common questions I’m asked. The focus is on weight training, and for a good reason. If you’ve crossed that threshold of 50, 60 or 70 or beyond, your need to maintain muscle increases.

The combination Starting A Strength Training Routine After 50 Read More ».

List of related literature:

The second consideration is always to begin light and progressively increase the weight you lift as you become stronger.

“Norman Hall's Firefighter Exam Preparation Book” by Norman Hall
from Norman Hall’s Firefighter Exam Preparation Book
by Norman Hall
Adams Media, 2004

For this cycle, I chose a beginning weight that I knew I could handle for the required number of reps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For more detailed information regarding programming for strength training, refer to the NSCA’s Essentials of Strength Training and Conditioning textbook.

“Travell, Simons & Simons' Myofascial Pain and Dysfunction: The Trigger Point Manual” by Joseph Donnelly
from Travell, Simons & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual
by Joseph Donnelly
Wolters Kluwer Health, 2018

To know how much weight you need to use when the program says to do 10 reps, for example, the weight should be heavy enough so you can only do 10.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Consider keeping a written record of your weights and reps so you can track your improvement.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

You have to estimate your own starting weights, using trial and error.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Each increment should be between 5 to 10 lb for upper-body exercises or 10 to 20 lb for lower-body exercises.

“Exercise and Physical Activity for Older Adults” by Danielle R. Bouchard
from Exercise and Physical Activity for Older Adults
by Danielle R. Bouchard
Human Kinetics, Incorporated, 2020

Always start with less weight than you think you can lift for the goal number of repetitions, and cautiously add more later.

“The Triathlete's Training Bible” by Joe Friel
from The Triathlete’s Training Bible
by Joe Friel
VeloPress, 2012

You have already learned a major part of it— look for changes in body composition, not just body weight—and you’ll learn more in this chapter.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

The important thing to note here is to choose weights that are challenging and each week aim to progress with heavier ones.

“Veggie Lean in 15: 15-minute Veggie Meals with Workouts” by Joe Wicks
from Veggie Lean in 15: 15-minute Veggie Meals with Workouts
by Joe Wicks
Pan Macmillan, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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26 comments

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  • Great video. I really interested in this video very good explained building muscle for beginners. Think you for sharing this video

  • Amazing vid bro! Ty. I’m a college student and I’m trying to get back into building my body up while I’m young but I got no idea where to start

  • Extraordinary video and exceptionally keen.. Much obliged to you for imparting to incredible clarification, I am going to impart this tips to my companions. Much obliged once more.

  • As someone who’s always walked a great deal I have quite a strong lower body but feel I’ve not paid attention to my arms and chest. I’m trying to understand the science of exercise better so I can develop a program that is sensible and natural. And if I can put a few pounds on even better.

  • Doctor!!! it’s been 30 yrs since I’ve done anything for strength and physique, my last bench press was in the United States Marine Corps at 550lbs. You are a motivation me, pure and simple! Let’s DO THIS!!!

  • This was actually really helpful thank you so much I have been looking for ways to build muscle and now I have the building blocks to do so.

  • I started gym around a month ago and I have a pt but Im not so sure she is helping me well. I go to the gym 5 days per week and 3 of those days I do exercises (without machine), lot of aerobics. My goal is building muscles. Im 50kg and I think my pt wants me to lose weight but I dont really want to. I need to burn some belly fat for sure (I have a 1 y.o baby) but I dont want to lose other than that. Im taking care of what I eat and all. I do squats, lunges, plank, deadlift, mountain climbers, bridge,many crunches, High intense exercises etc this will help me build muscles? I believe she wants me to get my stamina up ����‍♀️ I dont really know how it works ��

  • Has Dr. A loss weight? Your face looks leaner than it did back in videos from 2017 and in your profile picture. Have you changed any approaches in the last two years?

  • Great vid. I downloaded the vid so i can look back to it anytime. A lot of information to take in, at least for me, but i know by watching it every now and then will help me address the stuff that ill miss. Thank you for this amazing video.

  • Would this work for a 41 year old who has never done any exercise in his life, thus far??? If no, can you please do a video for those mentioned above? Thanks.

  • Great vid, made alot of mistakes in my first year. My issue is I work a 12 hour night shift so I cant do a normal workout routine. But if anyones is struggling with the same I’ve been experimenting with an upper-lower split… upper on my first day off, lower the next. Rest the 2 days I work but do some core stuff before work, then a push-pull-legs on my 3 day weekend off. While still applying the info in these videos I’ve come way farther my second year in the gym!

  • Ok gents, I’m going all in. I’m 45, a recovering clean and sober addict, a proud father and in need of a total body and mind transformation. Well I have the mind part down for now, what I need is the body. Figure they both come hand in hand anyways. Any good motivational tips from someone who has done this program? Your input is welcome..

  • Sounds like some good advice for all levels. I need to start trying some of this to help with my own workouts. Thanks for the information!

  • Supplements don’t consume
    It will destroy you in long run… Those who guide u to take steroids are seriously stupid.. coz u are obviously not going for a competition so please build muscle naturally.. ����

  • Just started this video, but curious if you felt this is a good starting point for someone who’s been out of weightlifting for around a year. I’ve had injury and tons of excuses keep me away, and I’m hoping to begin again. I’ve lost tons of strength and muscle mass. Just watched your “Creatine 101” video. Loving the content and knowledge. Keep up the good work. Jay

  • Ok doc quick? I’m a 41 yo newby lifter B/c of work I can only workout Friday, Saturday and Sunday I can’t do Monday Wednesday Friday like u advise is this ok for me

  • your muscle-building plan looks awesome and very flexible. I liked the fact that you don’t have to exercise every day. gonna try it out for sure! thanks for sharing doctor

  • A lot of great info! Didn’t see you upload for a while. Lots of people at my gym need to see this video, they don’t start light. Then the quit early.

  • To the people viewing this video and interested in getting into gym, this is the exact definition of what you need to do. Listen to this guy. I mean it, you won’t regret it.

  • great beginner level foundational muscle building training, mixing the training and workout routine creates optimum results, ton of learning and sharing material in this video.

  • I’ve just begun watching your videos and find them exceptionally informative and helpful. I used to weight train about 30 year ago (I’m 56) and so many things have changed. Watching your videos has taken away the mass confusion and has my sights set on attainable goals. I’m a big fan now and look forward to new videos! Thanks Doc. Keep up the great work that you are doing.

  • Thanks for your video about how to build the muscle very strong.This video is very helpful for my son to get fit as per your instructions.

  • Your 5 points are superb. Thanks for sharing. I was looking for proper guide and your video has encouraged me to start building muscles.

  • Me and my best friend have finally decided to start getting in shape and have been looking for good information for beginners. Surprisingly it’s hard to find, this is exactly what I was looking for. Tips that cover all the bases and is easily attainable for beginners to accomplish. Can’t thank you enough, hope you’ll make an intermediate video for me to check out in a few months. ��

  • God! I definitely needed this because I have zero muscle. I’I’m going to take your advice and tips to heart begin strength training. Its going to be journey but it will be worth it.

  • Great video. One of the hardest thing for fathers is getting fit, staying fit, but also knowing where to start! Tough in the winter months in the motivation side but gotta stick to it. Great work.