Hi! Coach Austin here with a new blog post.
So some background about me, I was never a professional weightlifter, but I was a certified personal trainer with the International Sports Sciences Association, and a pretty solid football player in high-school with lots of experience in the weight room.
Yes, I was a meat head. I think that's the right term. Maybe metal head. Oh well let's move on..
If your a beginner you want to focus on the core strength training exercises.
Squat
Bench Press
Deadlift
Rows
By focusing on the basics your going to be strengthening your entire body.
Also these lifts are compound lifts which uses multiple muscle groups compared to isolation workouts which is body building style which you guessed it.. Focuses on individual muscles.
I'm not saying that isolation workouts don't have their place, but definitely as a beginner you want to learn the main movements, and spark your body's own testosterone and growth hormones to activate...
That happens with heavy squats not 20lb dumbbell curls.
12 Week Strength Training Program for Beginners
Week 1-4 Endurance
Back Squats 3 sets of 15-20 reps
Deadlifts 3 Sets of 10 reps
Bench Press 3 Sets of 15 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 5-8 Strength
Back Squats 5 Sets of 5 reps
Deadlifts 3 Sets of 5 reps
Bench Press 5 Sets of 5 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 9-12 Power
Back Squats 3 sets of 6reps
Deadlifts 3 Sets of 6 reps
Bench Press 3 Sets of 6 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
How to preform each exercise.
Back Squats
(To preform a proper barbell squat, start by setting the barbell on the squat rack to about just above chest level. Then get under the bar, placing the bar just under your traps on your upper back, (You don't want the weight too high up, putting pressure on your neck during the lift). Use a medium to wide grip and squeeze the bar as tight as possible. As you descend with the weight, keep your body tight, and try thinking about it like your sitting down and back on a chair while using a wide stance. This puts emphasis on your glutes, hamstrings, and lower back and takes pressure off your knees. Then make sure you get as low as comfortably possible. You don't have to get full range of motion at first, but you want to strive for full range of motion in your squats, and all your strength training exercises. Once you get as low as you can go.. briefly pause, keep your body tight, and lift the weight up by thrusting your hips forward while you lift the weight up. Also, keep your back in a good athletic posture throughout the lift to prevent any injuries. If you would like to focus on your quad development (the front of your legs, above your kneecaps) focus your attention on front squats. But remember, because of the bar placement, your going to be putting more pressure on your knees.)
Deadlifts
(To perform a barbell deadlift walk up to the bar and stand as close to the bar as possible. Keep your head facing forward or slighting looking up. Squat down and squeeze the bar as tight as you can. Keep a good athletic posture with no bends in your back and lift the bar using your glutes and hips. Make sure you stay away from bending your back as that can add stress to your lower back leading to injury).
Bench Press
(To preform a bench press correctly I recommend a powerlifting style. This way you know that your going to maximize strength gains as the sport of powerlifting is all about lifting as heavy as you can. Use a wide grip and when you lower the bar tuck your triceps in. This may seem awkward at first but your going to be able to lift heavier guaranteed. Also keep your feet flat on the ground during the entire movement and keep your core/entire body tight. Keeping your body tight is key to any strength training exercise. And finally if your looking to lift as heavy as possible arch your lower back. That’s the way powerlifters do it).
Pull ups
(To preform a pull up pull a bench close to the bar. Step up and grip the bar with your palms facing away from you. Grip the bar tightly and pull up while squeezing your upper back together and keeping your core tight.)
Dips
(To preform dips grasp the handles or parallel bars, then lower your body by bending your elbows until your upper arms are roughly parallel to the floor, ensuring your forearms stay vertical. Push back up until your arms are fully extended, maintaining a controlled movement and avoiding arching your back or scrunching your shoulders. For a chest-focused dip, lean forward; for a triceps-focused dip, keep your torso more upright.)
Lat Pull Downs
(To preform pull downs sit down in the machine and pull the bar with your hands with a wide grip. Squeeze your upper back together while lowering the weight and control the weight on the way up.)
Dumbell Rows
(To perform a row start with instead of a deadlift where you have your chest up keep your back horizontal to the ground, keep your core tight and pull the weight up and squeeze your upper back. Don’t forget to control the weight down on this lift and on any of the other weight training exercises. Lowering the weight (eccentric phase) vs the (concentric phase) is what tears the muscles down the most and is just how your muscles work).
There you have it!
The Ultimate Beginners Guide to Weight lifting.
If you found this blog post useful and saw results you might find my E-Book The Top Exercises for Athletes interesting.
I wrote the e-book with my experience as a Certified Personal Trainer through the International Sports Sciences Association and my experience as an assistant speed and conditioning trainer at Curtis Senior High School Football Program and in a track team at the club level.
I break down the top ten exercises you need to excel at as an athlete and I break down each exercise in an easy to understand language. Plus the eBook comes with a more advanced 12 week strength training program.
It's only $19 a month for the E-book as part of my app subscription and is a great way to show your support for my free fitness blog training programs.
Text to Schedule 253.882.6385
So some background about me, I was never a professional weightlifter, but I was a certified personal trainer with the International Sports Sciences Association, and a pretty solid football player in high-school with lots of experience in the weight room.
Yes, I was a meat head. I think that's the right term. Maybe metal head. Oh well let's move on..
If your a beginner you want to focus on the core strength training exercises.
Squat
Bench Press
Deadlift
Rows
By focusing on the basics your going to be strengthening your entire body.
Also these lifts are compound lifts which uses multiple muscle groups compared to isolation workouts which is body building style which you guessed it.. Focuses on individual muscles.
I'm not saying that isolation workouts don't have their place, but definitely as a beginner you want to learn the main movements, and spark your body's own testosterone and growth hormones to activate...
That happens with heavy squats not 20lb dumbbell curls.
12 Week Strength Training Program for Beginners
Week 1-4 Endurance
Back Squats 3 sets of 15-20 reps
Deadlifts 3 Sets of 10 reps
Bench Press 3 Sets of 15 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 5-8 Strength
Back Squats 5 Sets of 5 reps
Deadlifts 3 Sets of 5 reps
Bench Press 5 Sets of 5 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 9-12 Power
Back Squats 3 sets of 6reps
Deadlifts 3 Sets of 6 reps
Bench Press 3 Sets of 6 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
How to preform each exercise.
Back Squats
(To preform a proper barbell squat, start by setting the barbell on the squat rack to about just above chest level. Then get under the bar, placing the bar just under your traps on your upper back, (You don't want the weight too high up, putting pressure on your neck during the lift). Use a medium to wide grip and squeeze the bar as tight as possible. As you descend with the weight, keep your body tight, and try thinking about it like your sitting down and back on a chair while using a wide stance. This puts emphasis on your glutes, hamstrings, and lower back and takes pressure off your knees. Then make sure you get as low as comfortably possible. You don't have to get full range of motion at first, but you want to strive for full range of motion in your squats, and all your strength training exercises. Once you get as low as you can go.. briefly pause, keep your body tight, and lift the weight up by thrusting your hips forward while you lift the weight up. Also, keep your back in a good athletic posture throughout the lift to prevent any injuries. If you would like to focus on your quad development (the front of your legs, above your kneecaps) focus your attention on front squats. But remember, because of the bar placement, your going to be putting more pressure on your knees.)
Deadlifts
(To perform a barbell deadlift walk up to the bar and stand as close to the bar as possible. Keep your head facing forward or slighting looking up. Squat down and squeeze the bar as tight as you can. Keep a good athletic posture with no bends in your back and lift the bar using your glutes and hips. Make sure you stay away from bending your back as that can add stress to your lower back leading to injury).
Bench Press
(To preform a bench press correctly I recommend a powerlifting style. This way you know that your going to maximize strength gains as the sport of powerlifting is all about lifting as heavy as you can. Use a wide grip and when you lower the bar tuck your triceps in. This may seem awkward at first but your going to be able to lift heavier guaranteed. Also keep your feet flat on the ground during the entire movement and keep your core/entire body tight. Keeping your body tight is key to any strength training exercise. And finally if your looking to lift as heavy as possible arch your lower back. That’s the way powerlifters do it).
Pull ups
(To preform a pull up pull a bench close to the bar. Step up and grip the bar with your palms facing away from you. Grip the bar tightly and pull up while squeezing your upper back together and keeping your core tight.)
Dips
(To preform dips grasp the handles or parallel bars, then lower your body by bending your elbows until your upper arms are roughly parallel to the floor, ensuring your forearms stay vertical. Push back up until your arms are fully extended, maintaining a controlled movement and avoiding arching your back or scrunching your shoulders. For a chest-focused dip, lean forward; for a triceps-focused dip, keep your torso more upright.)
Lat Pull Downs
(To preform pull downs sit down in the machine and pull the bar with your hands with a wide grip. Squeeze your upper back together while lowering the weight and control the weight on the way up.)
Dumbell Rows
(To perform a row start with instead of a deadlift where you have your chest up keep your back horizontal to the ground, keep your core tight and pull the weight up and squeeze your upper back. Don’t forget to control the weight down on this lift and on any of the other weight training exercises. Lowering the weight (eccentric phase) vs the (concentric phase) is what tears the muscles down the most and is just how your muscles work).
There you have it!
The Ultimate Beginners Guide to Weight lifting.
If you found this blog post useful and saw results you might find my E-Book The Top Exercises for Athletes interesting.
I wrote the e-book with my experience as a Certified Personal Trainer through the International Sports Sciences Association and my experience as an assistant speed and conditioning trainer at Curtis Senior High School Football Program and in a track team at the club level.
I break down the top ten exercises you need to excel at as an athlete and I break down each exercise in an easy to understand language. Plus the eBook comes with a more advanced 12 week strength training program.
It's only $19 a month for the E-book as part of my app subscription and is a great way to show your support for my free fitness blog training programs.
Text to Schedule 253.882.6385
