Weight Lifting for Beginners

One or two orientation days help you establish workout weight loads. Experiment to find comfortable weight loads that you can lift for 10-15 repetitions with machines and 10 reps with free weights, then increase when you can perform 15 with good technique.

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)

Weight lifting for beginners is different if goals are different. Athletes aim to improve sport performance rather than general fitness, so exercises and routines are also different.

Strategic Weight Training for High Performance Athletes DVD is a must-have tool. Where traditional strength training falls short, this 77 minute video shows you how to boost fitness and skill. Plus, the 92-page Action Guide expands on the video with more tips and techniques to accelerate results well ahead of the competition.

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