Beginner Weight Lifting Routine Part 3 of 3

Now that I have showed you a basic routine you must be wondering how much weight you should start with. The first few times you go to the gym to must try to get the most you can do for the repetitions and sets required. You must always try to hit the number of repetitions for each exercise to get the most out of your workout.

Progression on starting strength is known as Linear Progression, or progression that is constant. What this means is that you will want to always try to add 5 pounds to the bar each day you do the exercise. So if on Monday you squat 100 pounds on Wednesday you should squat 105.

To keep track of your progress a fellow lifter of mine (Max S.) recommended you keep a training log. His training log is one of the most detailed I have ever seen and shows what he ate, and how he felt in the gym. Yours does not need to be this detailed, but it is vital you keep track of your lifts so you can see your progress. Here is an example training log from Dave Draper-

Moving Forward-

I recommend you do this beginner routine for 4-6 months trying to keep it as consistent as possible. This will give you a good base to move onto different intermediate routines depending on what you are training for (sports, looks, powerlifting). Remember everyone needs to start somewhere and if you get a good base you are less likely to fizzle out down the road.

Stay tuned for a nutrition guide for beginner fitness.

Thanks for reading,

FOX