Alright gang.
This is it. This is where we discern the dumbells from the other … uh … weights.
This is where you may learn for the first time, terms like High Intensity Interval Training (HIIT). If you have never heard this term before, don’t feel bad. We never heard it before starting to do some research into the subject of weight training routines for beginners either. (But hey, we are on the journey just like you. Check out our About Page to see why.)
Wikipedia notes that, HIIT is also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. (You can read the full Wiki entry, HERE).
Now, why are we bringing this up?
Well, because there is some (apparent) disagreement among the experts as to whether you should, or should not, use HIIT when you lift weights.
For example, while Bodybuilding.com says maybe you shouldn’t … fitness celebrity, Joe Wicks says you should.
Let’s dive into what each has to say below, and then we’ll get right into some routines for beginners.
Ready? Let’s rock.
Why You Shouldn’t Be Doing HIIT Training
First of all, “If you’ve been researching the best methods to torch fat quickly, there’s no question that you’ve come across something called high intensity interval training. Simply put, HIIT is the preferred method of most trainers right now to get their clients down to a very lean state of body fat.
Touted for it’s metabolic benefits and for allowing you to get in and out of the gym in record time, people everywhere are pushing the intensity barrier and giving this workout protocol a go. But, is HIIT all that it’s cracked up to be? After all, it isn’t exactly a walk in the park. If you’ve ever done HIIT yourself, you realize that this type of training is going to take it out of you in a major, major way. In fact, you may feel pretty much like all the life has been kicked right out of you and all you want to do is lie on the floor in the fetal position while your body attempts recovery …
… you must consider when deciding if HIIT is a wise decision for you what your weight workouts look like. One huge mistake that people make … is going into the gym and doing four very heavy, high volume weight lifting workouts. Then they try to add two more sessions of HIIT cardio on their off days. Then … another two sessions timed later on in the day after their upper body workouts.
That right there is a recipe for CNS destruction. Your central nervous system can only take so much intensity. In addition, once you surpass what it can handle, it doesn’t really matter what type of workout you’re doing. In conclusion, you’re still going to struggle.”
To check out the full article, just click on the title or image above.
To see the flip side, watch the following weight training video from Joe Wicks.
15 Minute Full Body Dumbbell HIIT Workout
For example, boxingscene.com gives the following good advice:
Before You Burn – Information About Weight Training Routines For Newbies
“Information About Weight Training Routines For Beginners
So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders. Many individuals work weight training into their overall exercise routine in combination with cardio workouts or other activities. In order for a weight training routine to be effective, it needs to be targeted to produce specific results. The exercises you include will be different depending on what you want to accomplish.
Basic Weight Training Workouts
When first getting started with weight training programs, it is important to learn proper technique before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a pattern or routine to help you stick to your program and get consistent results. For beginners, training for a half hour or 45 minutes two to three times each week is recommended. As noted, the exercises you include in your routine will depend on the results desired.”
To check out the full article, just click on the title or image above.
Ok!
We promised we would get to actual weight training routines for beginners. So, without further ado …
We’ll cover the workout for ladies who want to lift weights first.
How to Lift Weights and Stay Slim
“It’s a myth that’s plagued weight training for women forever and is probably one of the most common excuses personal trainers hear: lifting weights will make me bulk up! I really wish I didn’t have to say this so often, but let me tell you this: you can lift weights without getting bulky!
I’m going to break it down for you so that you can get over the fear of ‘hulking out’ and understand it’s possible to lift weights AND stay lean.
Why you should add weight training to your routine
Most of all, a well-rounded fitness program doesn’t just include weight training. While cardio is great for overall fitness and weight loss, weight training can help shape and tone muscles, as well as helping to burn more fat. Using a combination of training styles can help to maximise weight loss, as well as helping to improve strength.
Also, resistance training can help your body to burn calories even after your workout has finished — this is known as Excess Post-exercise Oxygen Consumption or EPOC …”
Read the rest of this article from women’s fitness expert, Kayla Itsines by clicking on the title or image above.
Finally, for the guys (actually for the ladies too) the following comes from Bodybuilding.com. Note that we’re just giving the bare bones here. We’ll follow up on weight training routines for beginners with one last video.
Best Beginner Weight-Training Guide with Easy-To-Follow Workout!
- Running, Treadmill
1 set, 5-10 minutes
- Leg Press
1 set
- Lying Leg Curls
1 set
- Wide-Grip Lat Pulldown
1 set
- Butterfly
1 set
- Triceps Pushdown – Rope Attachment
1 set
- Machine Bicep Curl
1 set
- Machine Shoulder (Military) Press
1 set
- Ab Crunch Machine
1 set
- Air Bike
1 set
Finally guys, read the rest of this article from bodybuilding.com on weight training routines for beginners by clicking on the title or image above.
Last bit:
Antagonist Machine Workout
That’s it for this article on weight training routines for beginners! Therefore … (Yes. We like transition words here.) … Take the time to share this article on Facebook or Pinterest if you think you got real value from it! 🙂