Introduction to Weight Training for Beginners

Main Objective

• Understand fundamental concepts of weight training.
• Determine your training goals.

Primary Goals of Weight Training

• Muscle Mass Building: Increase muscle size for aesthetics or health.
• Strength Gain: Ability to lift more weight, often aimed at by athletes.

Recommended Focus for Beginners

• Start with muscle growth training.
• Develop coordination for free weight compound lifts.

Developing a Training Program

Key Considerations

• Frequency: Determine how many times per week you will lift.
• Muscle Groups: Decide which muscle groups to train each day.
• Exercises: Choose exercises for each workout.
• Sets & Reps: Decide the number of sets and reps per exercise.

Frequency of Training

• Train more often for faster muscle growth.
• Choose a sustainable routine, usually 2-4 times per week for beginners.
• Example: Train on Mondays, Wednesdays, and Fridays.

Training Split

• Avoid training the same muscle groups on consecutive days.
• Pair synergistic muscles together, e.g., biceps with back.
• Train muscle groups at least twice per week if possible.
• Example split: Full body workouts each session.

Exercise Selection

• Choose exercises that train the targeted muscle groups.
• Considerations: Free weights vs. machines, compound vs. isolation lifts.
• Start with stable exercises, often machine-based, for safety.

Structuring the Workout

Sets and Reps

• More sets result in faster growth, but start with 2-4 sets per exercise.
• Rep Range: Begin within the 8-12 rep range for a good balance.

Rest Periods

• Rest 1-2 minutes between sets.

Execution in the Gym

Lifting Technique

• Avoid external momentum; focus on joints involved in the lift.
• Control the lowering phase of exercises.
• Train with a full range of motion.

Selecting Weights

• Choose a weight that allows completion of 8-12 reps with good form.
• Adjust weight based on ability to meet the target rep range without form breakdown.

Progressive Overload and Log Booking

Progressive Overload

• Increase training difficulty over time for continued muscle growth.
• Methods: Increase reps or load.

Log Booking

• Record exercises, sets, reps, and weights used to track progress.
• Use previous performance to decide on increasing reps or weight.

Summary

• Weight training aims for muscle growth and strength gains.
• Beginners should emphasize muscle growth initially.
• Set a realistic training frequency and split.
• Choose exercises you feel safe with.
• Maintain effective technique and use log booking to guide progressive overload.

For more resources on training and coaching, visit Floy Performance.com.