Basic Weight Training Routines

Weight training forms the central foundation of strength training, and exercise regimes involving the use of weight machines and free weights can be adapted to any skill level. Individuals wishing to begin basic weight training routines should first consult a physician and receive a full physical exam before finding an exercise program that works for them.

There are a total of seven main muscle groups that require attention in weight training: the chest, the back, the shoulders, the biceps, the triceps, the lower body and the abdominals. After a light cardio warm-up, it is recommended that each muscle group be put through two different types of exercise during each workout session. A one-time consultation with a personal trainer or personal research will reveal an extensive list of exercises to choose from, but those intending to work exclusively with weights should confine themselves to exercises that utilize dumbbells, barbells and weight machines. And while weights on their own provide a wide range of exercise options, another tool that should be added to the weightlifter’s repertoire is the exercise ball. It can be useful in working the abdominal muscles, and will increase the overall variety of available exercises.

For each exercise chosen, plan on 15-16 reps per exercise with short breaks in between activities. Try to plan workouts on 3 non-consecutive days per week to allow for rest and recovery, and focus on learning how to do each exercise properly rather than overworking the body and suffering from burnout at the onset.

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Strength training routines should maintain the same number of exercises no matter the number of muscle groups you work on during a training session.