Free Weight Lifting Programs And Free Weightlifting for Beginners
Here are the free initial weight lifting programs. If you are not a beginner, the page for intermediates is listed later on this page.
These are excellent programs! Thinking about training is one thing, but getting started is another.
If you are an adult and have never done any resistance training, it would be natural for you to be apprehensive or even somewhat intimidated.
You may be afraid of looking foolish, or being injured, or winding up with overdeveloped muscles. That won't happen. Take a deep breath. Simply begin.
One small step at a time is all it takes to begin any journey.
Absorbing the information about resistance training at this free website will lead you toward a rewarding experience.
If you will take your time to ensure that you understand what you will be doing before you actually do it, nothing bad will happen. You won't look foolish. You won't hurt yourself.
In fact, if you'll just keep taking one small step at a time a transformation will occur. Instead of being worried about following a weightlifting program, you'll begin to worry about missing a session!
Of course, it's 100% up to you: any application of the ideas from the website here at lasting-weight-loss.com is at your discretion and sole risk. Job 1 is not going backwards! Let's check:
Have you read the related pages in the general exercise section? If not, please visit the following pages of our website.
1. The Strength Training Orientation page will help tune in your mind.
When you are ready, here are six workouts for the first year of your program.
Use one workout for seven weeks and then take a week off from strength training. Then use a different one for another seven weeks and take a week off.
Repeat this process for one year, and then move onto the weight lifting program for intermediates (whose link awaits you at the bottom of this page). You may use them in any sequence. Please try all six workouts.
If you lack access to the equipment necessary for a certain exercise in your weight lifting program, substitute a similar exercise from the Weight Lifting Exercises page (whose link is listed above).
Do the same if an exercise simply feels wrong to you. Realize, though, that it takes a while for everyone to master squats and deadlifts; be extremely reluctant to give up on them.
Always do a 5-minute general warm-up immediately before each training session in your weight lifting program.
Always do a specific warm-up for the first exercise listed in each workout and additionally whenever there's a change in the target muscle group.
If you don't have time to warm-up properly, you don't have time to train. (The link to our page on how to warm-up was given above.)
Perform the reps slowly enough so that the TUL for a set is at least 30 seconds. Unless otherwise noted, rest one minute between sets.
Weight Lifting Routine A
squat 1 x 15-20
immediately followed by
breathing pullovers with a light dumbbell
1 x 20
rest 5 minutes
stiff-legged deadlift 2 x 8-10
bench press on slight incline 2 x 8-12
pulldown or chin 2 x 8-12
prone dumbbell row on high bench 2 x 8-12
seated military press with dumbbells 2 x 8-12
seated overhead triceps dumbbell
extension 2 x 8-12
standing biceps curl with straight bar &
arm blaster 2 x 8-12
standing reverse barbell curl 2 x 8-12
standing two-legged calf raise 1 x 15-20
l-flye (with light dumbbells) 1 x 8-10
crunch 1 set to failure
Weight Lifting Routine B (only dumbbells)
lunge 2 x 10-15
bent-legged deadlift 2 x 8-10
standing one-legged calf raise 1 x 15-20
dumbbell bench press 2 x 8-12
dumbbell incline press 2 x 8-12
one-arm dumbbell row 2 x 8-12
bent-arm bent-over dumbbell lateral 2 x 8-12
upright row with dumbbells 2 x 8-12
seated lateral raise 1 x 8-12
lying tricep extension 1 x 8-12
standing dumbbell curl with palms up 1 x 8-12
crunch 1 x 15-20
wrist curls using dumbbells on a flat bench 1 x 8-12
Weight Lifting Routine C
trap-bar bent-legged deadlift 1 x 15-20
followed immediately by
Rader chest pull 1 x 20
rest 5 minutes
supine leg curl 1 x 10-15
seated calf raise 1 x 15-20
D.A.R.D. raise 1 x 8-12
barbell side bend 1 x 8-12
barbell bench press 1 x 8-12
chin-up or pull-down 2 x 8-12
military barbell overhead press 2 x 8-12
shrug 2 x 8-12
close-grip bench press 2 x 8-12
standing biceps curl with straight bar and
arm blaster 1 x 8-12
hammer curl 1 x 8-12
crunch 1 x 15-20
reverse crunch 1 x 10-15
Weight Lifting Routine D
front squat 2 x 6-8
seated knee extension 2 x 10-15
leg curl—either seated or supine 1 x 10-15
prone dumbbell row on high bench 2 x 8-12
parallel bar dip 1 x 8-12
barbell row 1 x 8-12
French press with EZ bar on decline bench 1 x 8-12
standing biceps curl with straight bar and
narrow grip 1 x 8-12
crunch 1 x 15-20
incline reverse crunch with hip lift 1 x 19-15
back extension 1 x failure
(start with just one rep and slowly work up to fifty)
4-way neck work with towel 15 sec. @
thick-bar hold (in power rack) 1 x failure
finger extension 2 x 20
Weight Lifting Routine E
breathing squat 1 x 20
immediately followed by
breathing pullovers with light dumbbell 1 x 20
rest 5 minutes
standing two-legged calf raise 1 x 15-20
stiff-legged deadlift 1 x 10-15
barbell incline press 1 x 8-10
flat bench flye 1 x 8-10
cable row 1 x 8-10
chin or pulldown 1 x 8-10
seated overhead press using two dumbbells 1 x 8-10
rope pushdown 1 x 8-10
crunch 1 x 15-20
wrist roller training—first flexion, then extension
Weight Lifting Routine F
bent-legged deadlift with Olympic bar 2 x 8-10
followed immediately by
light dumbbell pullover 2 x 15
rest 5 minutes after both sets
one-legged calf raise 1 x 15-20
D.A.R.D. raise 1 x 8-10
leg press on angled leg press machine 1 x 10-12
dumbbell bench press 1 x 8-10
incline dumbbell flye 1 x 8-10
pullover 1 x 8-10
barbell row with underhand grip 1 x 8-10
dumbbell overhead press with 1 dumbbell 1 x 8-10
shrug 1 x 6-8
seated overhead triceps dumbbell extension 1 x 8-10
standing biceps curl with straight bar and
arm blaster 1 x 8-10
hammer curl 1 x 8-10
crunch 1 x 15-20
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