Tips on Weightlifting Routine for Beginners
Below are tips on weightlifting routines
for beginners to help them achieve success. Weightlifting
is increasingly becoming popular but there are a lot of
outdated and inaccurate information about the sport. Below
are tips to direct newbies on the right
Before reading on, I want to
let you know:
Here is the
routine guide that I
1) Get Your Doctor's Approval
Weightlifting routines for
beginners may require tweaking and customization according to
your health condition such as your body's structural issues,
blood pressure, and etc. Consult your doctor first about your
weightlifting routine and make the necessary
2. Plan a Realistic Weightlifting
Consider your work schedule
and family commitments in developing the weightlifting routine
right for you. Many beginners do not continue after a month
simply because their workouts schedules were impossible to
maintain over a long-term. So avoid the unnecessary expense of
paying for a 5- day a week gym membership, when you can only go
thrice a week. But keep in mind that there are many successful
weightlifters that have full-time careers and family
responsibilities. It is just a matter of developing a realistic
weightlifting routine and expectations from the
3) Check Access to the Right
Before paying for a gym
membership, be sure to check out whether they have all the
equipment you need in your weightlifting routine. Also, be
smart in spending money in a home gym and purchase the
equipment only after you have developed a weightlifting
4) Check if the Routine will be Successful
A good basis for figuring out
which weightlifting routine is right for you is through proven
and verifiable testimonials of people similar to you in age,
weight, lifestyle that they have achieved success using this
program. It is no use to follow programs that worked for people
who are athletes if you are not one. You can use the Internet
to search for fitness program reviews that feature real people
names, locations, and even contact information.
5) Check if the Program has a
Many tested programs have
money back guarantees if it fails because they are highly
confident about their products. Since it has worked for people
like you before, it can also work for you. Check the Internet
for advice by users on how to maximize the effectiveness of the
program and the pitfalls to avoid. Success in this program must
be attained using reasonable and not extra-ordinary
In order to ensure that you do
not miss out on your weightlifting routine during the days you
are too busy to get to a gym, below are exercises you can
easily do at home with free weights.
Home Dumbbell Weightlifting
First of all, it is advisable
to use dumbbells in which you can rotate your hand inwards for
comfort. Also remember to pace yourself and lift carefully so
you can complete the entire 3-week program.
It is also important to begin
the weightlifting routine with at least twenty minutes of
warm-up and stretching.
Use dumbbells and barbells to
perform the workout and repeat the following routine for three
weeks: Day 1- upper body workout; Day 2- Rest; Day 3- leg
workout; Day 4- Rest; and repeat.
Upper Body Workout
Perform incline press, seated
shoulder press, abdominal crunches, bent over barbell rows,
shrugs, and lying tricep extension exercises.
Perform lunges, leg extension
exercises, squats, stiff le dead lifts, donkey calf raise and
lying leg curls.
Once again, it is especially
important for you and other beginners to consult your doctor
first before engaging in any weightlifting routine. There may
be several successful bodybuilding programs in the market, but
not all of them are suited for you.
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