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Weightlifting Programs For Beginners - The Right Start MattersBy Richard Black For the individual looking to begin a weightlifting program, the most difficult obstacle to overcome is learning what approach to take - especially in terms of what exercises to use, how much weight to lift, and how often the weight should be lifted. Essentially, the obstacle represents the individual's ability (or inability) to find or develop the right exercise routine to get him or her started on the path to better health and bigger muscles. No need to fear though, because weightlifting programs for beginners are rather easy to find and develop. With a little research and a willingness to change, the right routine is not too far away. Purpose The first thing that an individual has to consider during the course of beginning a weightlifting routine is the purpose of the routine. For some individuals, the reason for starting a weightlifting program might be a desire to build muscle, while for another individual, the reason might center more on a desire to lose weight and get into better physical shape. Whatever the reason, it is important to develop an understanding of why a person is beginning to lift weights. Understanding the reasons for the new endeavor is extremely helpful in determining the exercises an individual should do, as well as the number of repetitions and the amount of weight that should be associated with an exercise routine. Workout Schedule For Beginners With a solid purpose in hand, a beginning weightlifter can then begin to determine how many days a week an exercise or weightlifting program should be followed. For a beginner, it is probably best to use a routine that involves lifting weights three times a day. Typically, a weightlifting routine for beginners should involve lifting weights every other day, usually on a Monday, Wednesday, and Thursday. The reason for allowing a day in between weightlifting workouts is to allow enough time for the individual's muscles to rest, recover, and rebuild. Lifting weights everyday might seem like the proper approach for an individual beginning to lift weights for the first time, but the only thing that will lead to is burnout. Finding The Right Weight Choosing the proper weight to lift can be another difficult aspect of a beginning weightlifting program. Injuries occur when individuals lift weights that are too heavy, and zero progress occurs when individuals lift weights that are too light. The best way to determine the weight a person should begin lifting is to find the 15 rep max. This so-called 15 rep max is exactly what the name implies, that is, the actual weight an individual can comfortably and properly lift 15 times, without sacrificing form. Starting with a light, manageable amount of weight (usually during a warm-up), complete 15 repetitions of an exercise. Depending on the ease of difficulty of the 15 repetitions, an individual can then begin to adjust the weight until the proper starting weight is achieved. In most cases, it is best to start with lighter weights and move up to heavier ones, rather than the other way around. Exercises For Beginners Beginning weightlifters can take two approaches to lifting weights. For some, the use of weightlifting machines such as Smith machines may be a beneficial approach to promote proper form and proper safety. However, some individuals prefer the feeling of lifting free weights and for them, machines may not be a preferred option. Regardless of the way the weight is lifted, the most common lifts or exercises used by beginners include bench press (including different angles or variations) to develop the chest and arms, biceps curls (using machines or free weights) to train the biceps, dips to help develop the shoulders, triceps, and back, as well as rowing exercises (to help develop the back muscles), and squats (to help develop the legs and lower body. Essentially, there are dozens and dozens of exercises available to help a beginning weightlifter start a successful and effective program. By determine the purpose, schedule, routine, and type of lifts, a bigger, better body is never too difficult to attain. About the author Richard black helps people learn about female weight training routines at his website on weight training routines. |
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