Weight Lifting Routine for Beginners

A weight lifting routine for beginners can significantly benefit your health in numerous ways. Such routines are also excellent for fat loss (by creating a metabolic furnace) if you have unwanted body fat.

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 site 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 a weight lifting routine, you'll begin to worry about missing a session!

Of course, it's 100% up to you: any application of the ideas from any website are your discretion and risk.

Job 1 is not going backwards! Let's check:

Have you read the related pages in the general exercise section? If not, see the following pages of our website.

1. The Strength Training Orientation page will help tune in your mind.

2. Weightlifting Tips, Part 1, shows you how to warm-up correctly.

3. Weightlifting Tips, Part 2, shows you how to perform reps perfectly.

4. To understand exactly how to do the various exercises properly, read our Weightlifting Exercises page.

5. On the Exercising Tips page, you will find the principles for training safely.

(You'll find the links to those pages awaiting you near the bottom of this page.

When you are ready, note each weight lifting routine on this page.

There are six for the first year of your program.

Use one workout for seven weeks and then take a week off from weight/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 routine for intermediates (whose link awaits you further down 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 also awaits you further down this page).

Do the same if an exercise simply feels wrong to you. Realize, though, that it takes a while for everyone to master squats, deadlifts, and bench presses; 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 awaits you near the bottom of this page.)

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.

We hope that you benefit from each weight lifting routine!


Weight Lifting Routine for Beginners, 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



Lifting Routine for Beginners, B

Weight lifting routine B only dumbells


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



Lifting Routine for Beginners, 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 for Beginners, 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



Lifting Routine for Beginners, 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



Lifting Routine for Beginners, 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




Our other web pages in this section

In this section of our website we have the following pages:

  • 1. Strength/Weight Training (main page)
  • 2. Strength Training Orientation
  • 3. Weightlifting Exercises
  • 4. Weight Lifting Routine for Beginners (this page)
  • 5. Weightlifting Tips, Part 1
  • 6. Weightlifting Tips, Part 2
  • 7. Exercising Safely
  • 8. Workout Protein Shakes
  • 9. Weightlifting Routines Intermediates

You will find the direct links to those pages on our site map/index, which is listed at the bottom of the menu/navigation buttons, to the left of this page.

Here are two of those page links:



Weightlifting Tips (parts 1 & 2)



Exercising Safely



Alternatively, use the link at the page link at the very bottom of this page to visit the main STRENGTH TRAINING page, which is the first page in this section of our website.


Our recommended books for this topic

The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk usually in Kindle and paperback form, sometimes as hardbacks. If you found the weight lifting routine informative, these books are excellent further reading.

  • D. E. Bradford, WEIGHT LIFTING: BASIC MOVES FOR EFFECTIVE TRAINING FOR MUSCLE BUILDING IN MINIMUM TIME!

  • Lauren & Clark, YOU ARE YOUR OWN GYM

  • Poliquin, GERMAN BODY COMP PROGRAM

On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.







Squatting with perfect form



A link to the external video, for those who might want to save it.


The page is now complete. We do hope you found the weight lifting routine informative and that it will help on your journey to health, strength, or weight loss.




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