Weightlifting for Beginners
When beginning an exercise plan it is important to start slow so you don’t injure yourself and impede your progress. A small step is still a step in the right direction!
Tips for people new to weightlifting:
of this feeling can be put at ease if you prepare yourself for this healthy lifestyle change you’re about to make. Remember that every master was once a beginner. When we talk about preparing yourself we don’t mean to tell you to run out to the store and buy a bunch of the latest workout gear so you “look the part”. We mean familiarize yourself with the equipment at the gym. We can’t stress the importance of having a plan (don’t worry, we’ve included one for you), go to the gym and make a note of where each piece of equipment you want to use is located so you don’t feel lost and allow yourself to feel discouraged beginning your work out, go in empowered! You can restructure the order of the work out (unless otherwise noted) to make your work out have a smooth transition from one exercise to the next.
Free Weight Exercises & Weight-Free Exercises
Dumbbell Lateral Raises
2 Sets, 10 repetitions/set
Grasp dumbbells in both hands. Position dumbbells at sides of upper legs with elbows straight or slightly bent. Raise dumbbells to the sides and upward until upper arms are at horizontal. Lower and repeat.
Overhead Dumbbell Extension
2 Sets, 10 repetitions/set
Position one dumbbell over head with both hands under inner plate (heart shaped grip). With elbows over-head, lower forearm behind upper arm. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
Calf-Raises with Dumbbells
2 Sets, 10 repetitions/set
Grasp dumbbell in one hand to side. Place hand on support for balance. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
Plank
2 times, 30 seconds each
Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position.
Machine Exercises
Leg Curls
2 Sets, 10 repetitions/set
Sit on apparatus with back against support. Push hand lever to lower leg pads. Place legs in between pads. Release hand lever gradually. Grasp handles to sides with each hand. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Leg Extension
2 Sets, 10 repetitions/set
Sit on apparatus with back against support. Place front of lower legs under lever. Position knee at same axis as lever fulcrum. Grasp handles to sides for support. Move lever forward and upward by extending knees until legs are straight. Return to original position by bending knees. Repeat.
Leg Press
2 Sets, 10 repetitions/set
Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push away from platform by extending knees and hips. Return and repeat.
Seated Row
2 Sets, 10 repetitions/set
Sit slightly forward on bench with feet on foot platform. Grasp close grip cable attachment with arms fully extended. Sit upright and slide hips back so knees are slightly bent. Pull cable attachment to waist, focusing on squeezing shoulders together. Return to starting position. Repeat.
