Weight Lifting for Beginners

Weight lifting for beginners starts with a basic program that each is capable of performing with good technique. Weight loads start light and build as workouts progress.

Basic Workout for Beginners for Women

General Strengthening and Toning

Back Squats wt./10 reps of 3 sets

Arm Exercises

Bench Press wt./10 reps x 3 sets

Bent Rowing wt./10 reps x 3 sets

Overhead Press wt./10 reps x 3 sets

Lat pull downs wt./10 reps x 3 sets

Core strength exercises

Abdominal Crunches (no weight, build to 20 or more per set)

Side Bends with Dumbbells 3 lbs./20 reps x 3 sets

Trunk Rotations wt./20 reps x 3 sets

Back Extensions wt./10-15 reps x 3 sets

Beginners' Weight Training Tips

2. Perform each set with good form through the full range before you raise your weight load.

3. You can start with any exercises and progress in any order; however, back squats take the most balance and coordination, so you might put them first.

4. To keep up your heart rate for building cardio fitness, move right from one exercise to the next, preferably alternating arm, leg, and core exercises.

5. Add more exercises if you like, such as curls, tricep extensions, but keep these balanced multi-joint exercises in your program.

6. As you get used to the program, begin to vary reps and weight loads within a similar range (for example, 8-12 reps)

For more about developing and progessing your weight lifting program for beginners, go to

Strength Fitness

To start from the beginning with motivational strategies and other tools, please visit

Beginning Weightlifting

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