Resistance Training Programs for Beginners! (2023)

IVSS

23 January 2019

There is a lot of confusion about what steps to take when beginning a resistance training program. The following is for those who do aerobic exercise but not anaerobic exercise! Here are 25 complete shows with tips!

TThere is a lot of confusion about what steps to take when beginning a resistance training program. The following is for those who do aerobic exercise but not anaerobic exercise. If you need a boost for a strength training routine, this is it. Also, if you're a beginner looking to add resistance training to your new custom workout, this is the place to be.

As a certified personal trainer, I come into contact with a lot of people who have no idea how to start lifting weights. When I say lifting weights, I don't mean pushing or pulling large amounts of iron in a dark, hot, and humid gym. That doesn't mean you have to be so sore the next day that you can't take another step. I don't want people to cringe at the words "lift weights." Male or female, it doesn't matter. There are people of both genders who have a bit of a fear of lifting weights (resistance training). I have lost 220 pounds and am a firm believer in a safe weight training program. My weight went from 800 pounds to 500 pounds. My waistline shrank from almost forty-two to just under thirty-four. With strength training, my body took shape. Resistance training is my key to keeping the fat off.

help people lose fat

As a certified personal trainer, I can also help others lose weight. Many people want to burn fat but don't know how. This is where I come in. I work first on an exercise program, then on a diet. Most people want a diet that eliminates fat immediately. This is very difficult without the help of regular exercises. Yes, it takes discipline and hard work. Don't think that all the models you see are lazy salad eaters. That is not true. Most of them maintain a healthy looking body by grooming themselves a lot. The models' jealousy should be directed at their hard work and discipline. When you're ready to start in the right direction, get some exercise! The following written material will be a guide that may be useful to many. I will mention several strength and exercise machines that can be used at home or at your favorite gym. The terms I use are clear and easy to understand. I will not give medical advice as I am not a medical professional. I'm not going to "beat around the bush". All I want to share with you are some really safe and effective resistance training routines that I started with. I also use them with many of the people I work with.

There is no one correct way to organize an exercise routine. For that reason, I'll give you a few different sample routines. This is also so you can keep some variety. It is up to you to decide which routines are easier to perform. Remember one thing about resistance training...it requires constant change! If that's all you understand, then this is a good place to start. All of the routines mentioned here should start with a warm up and end with a cool down. Warning: Always consult your doctor before incorporating any of these exercises into your life. If you have a medical condition that prevents you from safely performing any of these exercises, don't do it! If they are done, they should be done at your own discretion. If your body feels any unnatural discomfort, stop the exercise immediately.

Start with a warm up and end with a cool down.

As I mentioned earlier, you should start each resistance training session with a warm up and end with a cool down. The warm-up should consist of 5 to 15 minutes of aerobic exercise. This can be walking on a treadmill, stair climber, stationary bike, rowing machine, elliptical machine, walking on the spot, walking across the street to the gym, jogging on the spot, punching a punching bag, opening a aerobics room, etc. This warm up is good for your body because it prepares you. It tells your heart and the rest of your body to prepare for what is to come. That way, you won't give your body a shock that could lead to muscle damage or even a heart attack. If you don't feel warm and ready after 10-15 minutes, keep going a little longer. Once you feel like your body is okay to begin with, do it right there. Don't talk to a friend and let your body cool down.

After properly warming up your body and performing one of my example exercises, relax. The chill does exactly what it says on the tin. After putting your body through the stress of resistance training, you need to slowly relax. This is the purpose of refrigeration. Your body needs to slowly transition into a relaxed state. To really achieve relaxation, you need to engage in some form of aerobic activity like the ones mentioned above. Start with one of these moderate-impact activities. Then gradually decrease the tempo. Slow down for a period of 5 to 15 minutes. You should stop once your body has cooled down. This only you know. No one else can tell you when you've had enough. Stop again when your body is relaxed and rested. So you must be willing to walk your merry way with a sense of accomplishment. Never do a mediocre warm up and cool down. This is very, very important!

Now let's move on to the resistance training routines that fall between the warm up and cool down. In case you didn't know, drink water before, during, and after your weightlifting. Be sure to ask an experienced person about the correct proceduresstretchbefore, during and after resistance training. If you're not sure what equipment I'm referring to or how to use it correctly, ask a gym trainer.

25 sample routines

The sample routines I've written here are for those who need a starting point. You will find that these routines become more intense as you read. I will give you a wide range of exercises and indicate which parts of the body will be worked. The series and repetitions of each test routine will also be included. Because everyone has a different level of strength, the amount of weight to use for each exercise is not included. You will have to figure this out yourself by finding a weight, which will be quite difficult towards the end of each set. (Example: For a set of 10 to 15 reps, the weight you choose should start to harden up at rep 8 or 9.) This weight should give you a little push and warm up your body as well. Don't be afraid to sweat. Please read the entire list before beginning these sample routines. Be sure to rest for a day or two after doing these resistance exercises. Also, don't train a muscle that's still sore. Give a sore muscle more rest until the pain is gone.

Training Example #1

sets = 1
Reps = 10-15

Exercise: Squats without weights - See exercise (shown with weights)
Body part: front/rear thighs and buttocks
Exercise: Flat, chest press
Body part: general chest
Exercise: Seated Low Row Machine
Body part: middle and upper back
Exercise: Seated Shoulder Press – See exercise
Body part: Front and middle of the shoulders
Exercise: Push-ups, lying on the floor with a straight back - See exercise
part of the body: abdomen
Exercise: Seated Lumbar Machine
Body part: lower back