weightlifting beginner

Published February 8, 2012 by npony

So I think it is super important to have a routine and a scheduled workout to follow. Especially if you are starting something new like finally going into that weight room.

I would like to give you a couple of examples of great programmes to get started!

The first which I am still currently following myself is Stronglifts 5×5 programme. You can find all details of the programme here; http://stronglifts.com/ the article includes an attachment with a pdf of the full programme details. The writer Medhi sums it up as ‘how to gain strength and muscle while losing fat’. 

The basic outline of the programme is included in an excel spreadsheet given to you. It is easy to remember. There are 2 workouts which you alternate between.

Workout A- Squat, bench press, pendlay row. All 5 sets of 5 reps.Additional exercises- Pushup (3 sets of as many as you can do) and reverse crunch 3×12

Workout B-Squat, Overhead press, Deadlift. Again 5 sets of reps, except deadlift- which is 1 set of 5 reps. Additional exercises- Pull ups/chin ups.(If you are unable to do one- which pretty much everyone is as a beginner- don’t fret. I started off do inverse rows and then moved on to negative chin ups)

So you start off with the bar for each and then add 2.5 kg every time you go after having previously completed 5×5.

If you are unable to complete 5×5 stay on that weight next time you go until you complete it. If you stay on the same weight for 3 times that exercise and still do not achieve 5×5 you go down weight by 10% and start again. Read the programme for more details on this.

The additional exercises are optional but I recommend them. They are not included in the programme anymore but they do help.

The second programme I would recommend is starting strength . Starting strength is a book written by Mark Rippetoe. This is similar to Stronglifts but is a 3 sets of 5 reps instead of 5. He has an official website here;http://startingstrength.com/.

You can find the guide here http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki . This isn’t the official website but it includes videos of all the exercises which you will need to watch tons of before you go to get the technique right!

The most important thing at the beginning is technique. It may seem easy but you have to get it spot on. Watch a lot of videos including ones that talk you through the exercises before you start them. It could always be worth getting someone to come with you and watch to check you are doing it right. Ask a trainer at the gym. Paying for one session will be worth it in the long run.


I personally love Strong lifts but I think you have to look at both programmes and see what you prefer. They are both brilliant for beginners!


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