Weight training for beginners

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Weight training is great way to get fit and build some muscle, combined with aerobic exercise it will help you achieve the body you desire. As a beginner your workouts should be brief but intense. Below is an ideal routine for a beginner to follow. The workout covers the whole body and should be performed five times over a two week period.

Week one train Monday, Wednesday and Friday.

Week two train Tuesday and Friday.

All other days are rest days when you do not perform weight training .You may do other sports but no weight training .This sequence allows for recovery and growth.

Warm up

Ten minutes on stationary bike followed by twenty press ups followed by ten burpees, rest three minutes and then commence the workout.

Aim to perform 8-12 reps on each set, when you can perform two sets of 12 reps increase the resistance by 2.5kg.


  1. Crunches 3 sets x 8-12 reps
  2. Standing press 2 sets x 8-12 reps
  3. Pulldown 2 sets x8-12 reps
  4. Bench press 2 sets x 8-12 reps
  5. Bent over row 2 sets x 8-12 reps
  6. Squats 2 sets x 8-12 reps
  7. Deadlifts 2 sets x 8-12 reps
  8. Treadmill 10 minutes at 80% effort
  9. Straight arm pullover 1 set x 20 reps

Perform the reps in a controlled manner so the muscle does the work. Rest 90 seconds between sets and move quickly from one exercise to the next. Select a resistance that allows you to just about perform 12 reps on the first set without any cheating. Use the same weight for the second set.

This routine should be followed for about 12 weeks. By the end of the twelve weeks you should have built a good base from which to move onto an more advanced routine.

Please note – This is an ideal routine for both men and women. Do not move onto more advanced routines until you have completed the twelve weeks. If you find the routine and schedule too hard and you are not recovering from the workouts reduce the frequency of the training to twice a week.

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