Preparations For Your First Weight Training Workout

Wow, this is exciting! But before we begin, we have to take care of a few things first.

Get Clearance From a Doctor Before Working Out

You may have undiagnosed problems which may be made worse by an exercise program like the one I will present below. Cardio-vascular disease, high blood pressure, joint problems, spinal injuries and muscle injuries are actually things that resistance training can help improve. But, if any one is too far advanced or if you are not sure - see a doctor.

Use common sense. If you're feeling any pain anywhere, or you know you are in lousy shape - see a doctor. If you haven't had a yearly physical in years - see a doctor. If you have a handicap of some kind - see a doctor. Have I made my point? Good. It's important.

Find a Partner to Work Out With

This is not a requirement, but if you are new to working out or new to gyms, work out with an experienced partner. These pages alone are probably not sufficient. If you can afford to train a few times with a certified, personal trainer, by all means do so. What I would not like to see is someone with no experience step into the weight room of a gym for the first time or pick up a pair of dumbbells in the basement for the first time with only this webpage as a guide. This webpage is just that - a guide. There is no substitute for actually learning the correct exercise techniques from someone qualified, or at least more experienced than you.

Find a Place to Work Out

This could be your basement, the garage, a local health club, a commercial gym like Gold's Gym or the local YMCA. Some schools and colleges open up their gyms to alumni and to the general public.

Get a Dumbbell Set

Here's what you need in a dumbbell set

2 bars
2 locking collars per bar

The above two items are usually sold as a set of two bars and four collars. You might have to get the items separately. It depends on the store. Sports Authority has a fairly large selection of gym equipment.

A picture is worth a thousand words:

You need a set of weights (plates) for the bars

4  3lb plates
4  5lb
8 10lb

That would be 112 lbs. Obviously, getting the stuff to your car will be a workout in itself. But, there's no weight training without the weights.
 

Consider Buying a Sturdy Bench

This is not a requirement, but later on it will allow you to do a wider variety of exercises.

Consider Buying a Lifting Belt and Gloves

Again, not required, but I recommend you get a lifting belt. It should be buckled tight while lifting any weight. It should only be taken off for abdominal exercises, like crunches.

I also recommend lifting gloves. I consider this safety equipment as well. It keeps your grip strong even when you sweat, and if the gloves have a wrist wrap, this reinforces your wrists and relieves strain on the forearm tendons during some exercises.

What follows is a workout I have tested on myself, and now share with you. This workout uses a minimum of equipment, so if you have nothing and you want to train at home, you won't have to spend much on equipment.

The Workout

Warm-up

Warm-up by doing an aerobic activity for 10 to 15 minutes or until you start to break a sweat. Here are some examples of aerobic activity:

• Walking or jogging on a treadmill

• Walking or jogging outside

• Jogging in place or dancing

• Stationary cycling

• Stepping on a stepping machine, or on a stair step

Stay away from those calisthenics you used to do in school like jumping jacks and squat thrusts. These are high impact moves and they are not the way to warm-up.

Terms We Will Be Using
 

Exercises We Will Be Doing
 

Order of Exercises

Try doing the exercises in the order listed above.

If you do want to change the order, just remember to do big muscle groups before small ones. If you tire out the shoulders for example, you will be less able to exert your best effort on chest or back exercises.

I have broken that rule to some extent as you may have noticed.  Doing the abdominals first is useful for me in continuing the warm-up process. You could do them last if you prefer. 

The quadriceps muscle complex (along with the buttocks) are certainly the largest set of muscles in the body, yet, I do the leg exercises after the major upper body parts. Why?

One, I like to do upper body work first because my legs are better developed than my upper body, so I am prioritizing my upper body in this routine by doing those body parts first while I am fresh. Two, it gives my upper body a rest before I finish with triceps and biceps.

Find what works for you, but first try doing it in the order presented above.

Frequency

Perform this workout twice a week to start. Make sure you get at least two days rest between weight training sessions. This is important.

One more time: Make sure you get at least two days rest between workouts. I can't emphasize the need for rest and recovery with people new to weight training. Trust me. You will be sore (good soreness) and you will need at least two days before you'll feel like pumping iron again.

Since most people are free on the weekends, I recommend that you make one of your workout days a Saturday or Sunday. For example, if you start on Saturday, your next workout would be Tuesday or Wednesday. Conversely, if you start in the middle of the week, Wednesday for example, then your next work out would be Saturday or Sunday - your choice.

And now, the beginner's weight training workout!
 

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