Tips for Starting a Weight Training Routine

Weight training must be approached with care and caution. It's important to start with exercises that are intended for beginners in order to avoid strain or injury. Jumping right in to a weightlifting regime designed for intermediate or advanced lifters can do serious damage and possibly end your weight training before it even gets started. If possible, it's always better to have the supervision of a professional fitness trainer or coach when you're first starting. If you can't do that, then take care to start simple and progress slowly. As great as these beginner weight training tips are, they are not for everyone. There are some who will quit after a short period of time. If you're determined to stick with your weight training program in order to build lean muscle, then these 7 tips will help you achieve your goals.

7 Tips for Weight Training Beginners

• Create goals – This may seem like a rather boring tip, but goals are essential if you have destination in mind. Ask your trainer or someone experienced in weight training about goals that are challenging yet manageable. That may mean something like trying to hit 10%-12% body fat in 6 weeks if your current fat index is 20%. If your fat index is over 25%, you may want to set your initial goal to around 15%. Targets and strategies will be different between men and women, but it’s a good idea to have a goal. Just make it realistic.
• Make your workout sessions 60 minutes long – Any time you spend working out beyond the hour mark is wasted time. It’s at 60 minutes when your carb stores are wiped out and your fat burning hormones drop. When these two things are gone, so is your ability to build muscle. This is one of the most common beginner weight training mistakes. Going at it too hard and too long makes it tough for your body to recover, which is when people start to drop out of the program.
• Make your training routine progressive – What that means is that you add weight or reps to your set as you move forward. This helps you achieve continuous improvements in your muscle tone and definition.



• Keep rests between sets to 60-90 seconds – This will allow you to get more work in during a 60 minute set. Your growth hormone remains active if you keep the rests short. The growth hormone plays a crucial role in building muscle and burning fat. More water stays in your muscle cells with short rests, which results in a lean, toned body.
• Mix up your training – If you want to see how you can focus on a training program that hits different parts of your body daily, check out the X90 workout. You will discover a program that routinely changes repetitions, rest periods, techniques, and the focus of the workout on a daily basis.
• Stick to between 8-15 repetitions – Staying within those parameters means lessening the chance of injury. Blood will be pumped into your muscles, and they will be able to recover that much quicker. If your routine is focused on your calves or abs, the number of repetitions can be safely doubled.
• Employ basic free weight exercises – Exercise machines limit what you can do in your routine. If you want to get the most out of your workout, use dumbbells, barbells, squats, dips, and pull-ups.

Keep it Simple. Set Goals. Stick With It.

Weight training is far and away the most effective way to sculpt your body. Keep it simple in the beginning. Have your goals in mind and stick to a routine that uses all 7 of these tips for weight training.

RX Fitness Equipment Has Your Weights

RX Fitness Equipment carries several lines of weights and accessories to fit every goal and budget. Come in for expert advice and friendly help in finding the kettlebells, dumbbells, barbells and weight machines that are perfect for YOU. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands and we're here to make your fitness routine more productive. Stop by any of our three store locations or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

Contact our staff for a free consultation or stop by any one of our three stores and take something for a test drive. We’re here to help.