The Newbie s Help guide to the load Room


Beginners’ Guide To The GYM

Video taken from the channel: Cristina Capron



Video taken from the channel: Hunter Chilton


Women’s Guide to the Weight Room | Beginner Guide | Episode 1

Video taken from the channel: Pancakes N Weights


How To Start Weight Training? (Beginner’s Workout Guide)

Video taken from the channel: Mario Tomic



Video taken from the channel: Marc Fitt


The Beginners Guide To Weight Training

Video taken from the channel: Mike Thurston


Dumbbell Workout for Beginners 13 Essential Exercises for Total Body Training

Video taken from the channel: Critical Bench Compound

The Beginner’s Guide to the Weight Room 1. Have an idea of what your workout will be so that you don’t end up “hogging” equipment.. Sometimes the squat rack is 2. Carry a towel and wipe equipment down before and after use.. I like to have two towels with me — one for wiping 3. Put weights back. A Beginner’s Guide to the Weight Room.

Nervous about entering that padded cell full of dumbbells and mysterious machines? Don’t be! Weights are easy—and worth mastering.

Using them can help you get a stronger heart, healthier joints, better bones, and a faster metabolism. Instead, prepare by taking the time to walk through the weight room so you know what’s where. Better yet, get a trainer to point out the highlights, and maybe offer you a few pointers to get started.

Don’t be afraid to ask for help: most gyms hire trainers to. “The general rule-of-thumb is that you start with any empty barbell [or the least-heavy dumbbell] and gradually add weight,” says MEL contributing writer and competitive powerlifter Oliver Lee Bateman. “When you’ve reached a set where completing five reps is a bit (but not much) of a struggle, that’s when you settle in for five sets.”. The intimate nature of the weight room does not leave much space for messing around. Navigating the weight room can feel like Mario Kart, avoiding the swinging spike balls in Bowser’s castle, and if you don’t watch where you’re going, you’ll end up in the fire pit before lap one. Don’t hog the dumbbells.

Hot · As a beginner, your initial goal should be doing one to two sets of each exercise, with eight to 12 repetitions in each set; then rest a couple of days before doing the workout again that week. If you skate through the entire set with no problem, the weight is too light — try a heavier weight next time. Beginner Guide to the Weight Room. February 7, 2017 February 7, 2017 by fit_princess, posted in Fitness, Workout. Hey Everyone!

It has been a few days I apologize I have been busy job searching! My weekly goal this week, Is to have three examples of beginner workouts for the weight room. I have had a few individuals contact me for a few helpful.

A Few Rules Of Lifting Etiquette To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use. Be sure to rerack all the weight and replace all the dumbbells or barbells that are used. The Beginner’s Guide To Weight Training for Women To the beginner, the weight room can be intimidating. Our weight training guide offers everything you need to know about lifting to walk into the gym with confidence and start building your best self. Lie on your back on a flat bench, and hold a dumbbell in each hand straight up over your shoulders, with your palms turned toward your feet.


List of related literature:

Going It Alone The training plans included in this book are set up so that a newcomer to CFE can get started with some basic body-weight movements and introductory CrossFitstyle workouts.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Chapter 4 outlines all the information that you need to know to demystify the weight room.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

I added Chapter 3, “Dieting vs. Performance Weight Management,” as a general overview of the Racing Weight program.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

I have included a brief Chapter 4 at the end of Part One, which tells you how to use the various workouts in this book according to your specific needs.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Additionally, you have to master the basic bodybuilding exercises in this book.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

BACK IN CHAPTER 2, I described the deadlift as “perhaps the most useful exercise you can do with weights.”

“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

To make this book applicable to everyone, instead of using actual weights in our program designs, we use percentages of your 1-rep max to describe how much weight to use in any given exercise.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Most of this book discusses different types of feed-forward networks, which are based on the notion of changing weights based on errors.

“Neural Networks and Deep Learning: A Textbook” by Charu C. Aggarwal
from Neural Networks and Deep Learning: A Textbook
by Charu C. Aggarwal
Springer International Publishing, 2018

The Complete Idiot’s Guide to Weight Training.

“Recovering the Black Female Body: Self-representations by African American Women” by Michael Bennett, Vanessa D. Dickerson
from Recovering the Black Female Body: Self-representations by African American Women
by Michael Bennett, Vanessa D. Dickerson
Rutgers University Press, 2001

Figure 12.3 on p.221 provides the strategy used for weight management as discussed in this chapter.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Alexia Lewis RD

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

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  • hello, thx for this great video.
    i just started yesterday. so, you are suggesting to do this 3 times per week. i feel like i want to do more like 4/5 times per week. do you think its safe?

  • Do you just jump in and do those workouts or do you warm up first then do the dumbbells, how many should one do as a beginner? Answer asap thanks ��

  • Well this video felt like a kick in the ass for motivation. Gonna work on these points. Thanks Mario! Also, just wanted to say your attitude about the subject and your straightforward (No BS) delivery make these videos so infectious. Not to mention you’re covering such a variety of topics and answering questions I didn’t even know I had. Can’t wait for the next upload.

  • Brilliant thank you so much it’s great for beginners like me to get a few tips from experts cos tbh I didn’t have a clue what to do so thanks

  • I’ve been looking for a video like this for so long! I’ve been going to the gym for a while but purposefully avoid certain machines because I don’t know how to adjust them for my 5 ft height. Thank you for taking the time to put this together!

  • That makes sense! I do use the the leg machines. I just have really figured out the arm machines. I’ve tried them a few times. My gym is also a rehabilitation center on a small hospital, so there’s tons of machines and a small free weight area. So I don’t have access to a straight bar and weights or a squat rack, so I make due with the curl bar set. Which will be challenging later, but for now it works.

  • It’s just like a bank account you start off light you don’t get strong in a night so start off light weight that will still work your muscles real good you work you way up you get more weight each week the bank account gets more money until you in a Routine and even if you don’t want to you’ll feel so good after you work out do 3 exercises a day so yeah I’m Zach and peace out

  • Hello, I am trying to talk to you, please reply me, my body transformation video:

  • I’ve been training for a few years & I still learn new things.  Your workout program has been a great benefit to me. With consistency/dedication & trial & error I FINALLY can do body weight dips & pull ups which I have NEVER in my life been able to do. Thank You Sir! I’ve  realized that age is just a number. With a positive attitude/proper mindset-being consistent & learning from your mistakes ALL things are possible. I’M LIVING PROOF!!

  • Thank you for your insight. I have neen engs6ging in the same weight training routine for the past 3 years with limited progress and now I know why I look the same. Thanks to you, I will utilize your 5 core principles.

  • Привет Mark)Это отличный выпуск)) я с удовольствием продолжу смотреть эти серии) Есть просьба, сделать субтитры на русском)Спасибо тебе)

  • Hey i have been doing this for about 2 months 3-5 times a week with 8kg dumbells but i am not really seeing any results, do i keep doing this or do you recommend something else?

  • Good luck to everyone hitting the gym for the first time. It’ll be easier than you think and remember we all started from where you are!

  • Hi Mario,

    what is you opinion on “golden five” ( deadlift, bench, squat, millitary press, pull ups) for beginners? 3 times a week with rotation of the exercise order every workout?

  • Are there any more dumbell exercises to work out the chest area even more?
    How good is drinking just a lot of milk during & after workouts for building muscle naturally? I find that it works just as much as eggs & alternative supplements & it’s just a fraction of the cost!

  • I don’t work out for the popular reasons. I have no desire to ‘build’ muscle. I need to lose weight and ‘tone’ muscles. I have large bone structure and I’m short (5’4″). Losing weight is a major struggle. I’ve just picked up a set of 1,2,5,10 and 15# dumb bells. Have NO idea what I’m doing at this stage with free weights.

  • Best Beginners Guide I have ever watched!!! I did one on my channel, but it was more of what exercises to do, didn’t even think of this! This really would help me if I was a newbie:)

  • Thank you so much for this video. Great pace, great explanation, love how you show exactly what we are to do and it’s actually a workout for beginners. I really appreciate it.

  • It would be a shame for you not to get rid of fat while other typical people are capable to shed weight very easily using Custokebon Secrets (just search it on google).

  • I left the gym early yesterday because I was intimidated by how the men was hogging the Smith machine. I’m new to lifting and want to give it a try but I can never get a machine.

  • As a starter, I really wish this would have included a routine. But; I love the instruction in lifting the weights properly and the body specific exercises you showed us.

  • I discovered this video a few months ago after purchasing a set of adjustable dumbbells. At 59 I was hoping to build back a lot of the muscle I had when I was younger. I’m retired young so I had gained some weight & gotten weaker as well just from too much inactivity. I began to eat better, cut out junk food etc. Anyway, after discovering this video I stopped doing all the other dumbbell exercises that I was doing & decided to do these dumbbell exercises only. My results? Unbelievable! I am much much stronger all over my body! My legs are solid muscle right now. I can’t believe it. I now have the two top ab muscles showing on my chest & I can feel the other 4 just below some fat I still have on my belly. I’ve lost over 20% of my total weight & have reached my ideal body weight. Everyone tells me that I look really good & I feel great. I’m continuing to follow this video & get stronger every day. People ask me what I’m doing to get so strong so I show them this video. Thank you very much for posting this video. I really appreciate it. I’m a new man now & this video is partly responsible for that! Thank you so much!

  • new sub. here like what im seeing, hearing, and learning, dont need a professional id you keep making vids like this. thanks Thor

  • Sir I workout 3 times a week. Sometimes workout for arm, leg, chest etc,… Like Push ups, Plank, Leg raises etc. It will be good if I do that arm dumbbell workout in arm day instead of full body dumbbell workout?

  • I just did this full body workout using an app on my phone but somehow i hurt the lower right side of my back yesterday while doing it. any recommendations on those belts people wear for support around their backs for these types of exercises?

  • soooo I knew the warm up and the reps…but I hurt so bad when I went back to the gym 2 days later I physically couldn’t lift again….suggestions?

  • Really spot on brilliant advice in this video, theres actually alot of information gone over here that you as the practitioner will have to research in greater depth on your own

  • Can you turn this into a serious? Like all beginners work outs to start building muscle/strength. I’m literally starting from nothing but am having pain near my shoulder and was told to start working out to strengthen it. Also want to strengthen the rest of my body just to feel better over all.. this is great

  • Bonne vidéo comme d’hab…. Sera t-il possible d’acheter des vêtements RIse sur le salon du body lors de ton passage semaine prochaine sur Paris? Merci.

  • Thank you for this! Needed this kind of motivation ��. And your body is absolute goals wow. Also, new subscriber! Would love to see more content from you. All the best Tonya!

  • It’s still amaze me just how lots of people do not know about Custokebon Secrets (do a search on google) despite the fact that a lot of people lost lots of weight using it. Thanks to my pal who told me about it. I have lost a lot of fat.

  • Starting today. Will update in a month to show the results

    Update: I started with 10 lbs dumbbells and now even 20 dumbbells feel light. I been following the same routine almost everyday. First week was quite hard I could barely do 6-7 sets with some of the positions and now 15-20 sets of each feel like no workout at all. My muscles no longer feel like jelly. Like something you can just squeeze. They stay hard even when I’m a relaxed. Which look great. I’m now adding more workout sets to my current routine to keep going. Can’t thank you enough for this video for beginners it got me started and this time after seeing progress I’m determined to finish strong ��

  • Hi, I recently started and really liked it. There is a couple of questions.
    1as you said 3 times a week, what should we do the during rest days? I mean can we do cardio, or running or light weight exercise? Secondly, after passing my beginning stage, how should I carry in, what other exercises should i do? Please let me know know’
    many thanks

  • As expert, I do believe Custokebon Secrets can be great way to lost tons of weight. Why don’t you give it a shot? maybe it is going to work for you too.

  • Stretching before a workout does one of two things. The first thing it does is lower your strength by up to 60% and the second thing it does is increase your risk of injury. The muscles in our body are meant to be elastic by nature, they work effectively and efficiently this way. They endure sudden and quick changes near perfectly, however if you stretch the muscle out and weaken the elasticity it cannot handle equal work loads the same and is vulnerable. I’m not going to argue the benefits to stretching but all stretching should be done after your workout, not before.

  • I’m 5’3” and was 16st till about 6 weeks ago. Lost a stone so far just by eating better, and started working out yesterday.
    I have spent my whole life struggling with motivation, but right now, I feel like I could actually do it. (Hopefully)
    Thanks for this video. Perfect timing.

  • Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I must have tried every weight loss system that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my work buddy who told me unbelivable things about it and so far to date I’ve effectively dropped 15 pounds in 4 weeks!

  • hey Mario.i get on your videos on ramdom but i like very much what your doing. strait to the point and spot on talk with no bullshit.
    Thanks for your videos and keep sure in no time you are going to be big on YT.

  • Any one tested out the Custokebon Secrets (look on google search engine)? We have noticed many awesome things about this popular diet plan program.