That’s why I want to share with you two simple steps you can follow. This is a weight training for beginners guide and will give you a good basic level of understanding, some direction and somewhere to start.

1. Master the basics first

Nutrition should be your first focus before even beginning any weight training programs. Making sure you get this right is fundamental to getting results. You need to focus on a high protein low fat weight training diet to fuel your body and muscle growth. Eating 5 – 6 times a day is a must for boosting your metabolism and supplying your body with plenty of energy. Check out my bodybuilding diet article for more information.

Forget about advanced weight lifting techniques and focus on the basics. The main weight lifting exercises you should concentrate on are compound ones such as dead lifts, squats, pull ups, bench press and shoulder press. They target lots of muscle groups and joints at once and should be the foundation of your beginner weight training program. Remember when first starting out don’t worry about trying to lift as much weight as you can, really get your techniques right. This will ensure you build up good habits, prevent injuries and are getting the most out of your workouts.

2. Your plan should match your goals

It’s important to make sure your weight training program is designed to get you the results you want. A good rule of thumb is if you want to tone up and shed excess body fat is to use lighter weights at higher repetitions. For building muscle lifting heavy weights until failure at lower reps is the best way. The optimum amount for effective bodybuilding is around 8 – 10 reps. Less than this focuses on muscle strength, more than this builds up muscle endurance, but 8 – 10 gives you a good balance of muscle strength, endurance and growth.

To be effective your beginners weight training program needs to be realistic but challenging. The single biggest factor to getting the most out of them is proper nutrition so make this your first priority. Next master the foundation exercises and proper weight lifting techniques. Once you are confident with them you can start to gradually add more weight each time you train. These simple steps will help you to create powerful weight training programs, good habits and get the most out of your workouts.

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