Hi! Coach Austin here with a new blog post.
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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.
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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
There you have it! The Ultimate Beginners Guide to Weight lifting. Stay tuned for an updated post on how to perform each exercise that takes a lot of work so stay tuned when I feel like getting my hands dirty I will update the post. In the mean time if you don't know how to do an exercise just do a quick Google search..
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 $9.99 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.
