Build Muscle With the Beginner's Weightlifting Workout
Starting a weightlifting program can be intimidating for inexperienced lifters. With so many exercises and pieces of equipment, just figuring out where to start can be overwhelming.
The good news is, if you haven't lifted before, your body is primed to make fast strength gains. In the first two weeks, you will see dramatic improvements as your nervous system learns how to move weight. In the following weeks, you should notice constant gains in both strength and size.
The key to getting started is choosing a weightlifting workout appropriate for beginners. Focus on a few basic lifts each workout to avoid overloading your body. It's also best to work different muscle groups each workout to allow for better recovery.
Perform the following three-day beginner workout program for four to six weeks. If at any point you feel like you are becoming exhausted or need a break, there's no shame in taking a few days off to allow your body to recover.
Day 1 — Chest, Triceps and Core
- Dumbbell Bench Press - 3x10
- Incline Bench Press - 3x10
- Dips - 3x10
- Triceps Extensions - 3x10
- Russian Twists - 3x10
Day 2 — Back, Biceps and Core
- Dumbbell Row - 3x10 each arm
- Dumbbell Reverse Fly - 3x10
- Dumbbell Curl - 3 x10
- Hammer Curl - 3x10
- Plank - 3x60 seconds
Day 3 — Legs, Shoulders and Core
- Dumbbell Squat - 3x10
- Dumbbell Lunge - 3x10
- Dumbbell Shoulder Press - 3x10
- Dumbbell Lateral Raise - 3x10
- Toe Touches - 3x10
Kermit Cannon is the owner of Youth Sports Training and the author of The Beast Factory, a nutrition and fitness book for athletes. For 19 years, he has been a strength and conditioning coach for Santa Monica High School, where he has trained hundreds of individuals and several championship teams. Many of his athletes have received college scholarships or have entered the professional ranks. Cannon is a member of the National Federation of State High School Associations, Let's Move!, the National Council of Youth Sports, the Sports Youth & Marketing Network and USA Track & Field. In 2011, he received the Community Leadership Award from the President's Council on Fitness, Sports & Nutrition.