Below I have laid out some basic weight training programs for novice gym goers. The internet is full of bad advice and con men who are disguised as personal trainers and fitness professionals. Without naming names, these people will try to sell you programs and supplements that either do not work, or ones that are of no use to beginners. The programs that I have laid out below incorporate the main lifts that all gym goers should use in their training regimen.
However, you should never go straight into doing intense exercise without already having a moderate level of fitness. If you are relatively young and not overweight, you may be able to get away with it. In order to avoid injury, I would suggest taking up sports or cardiovascular activities prior to going to the gym for the first time. This will allow your body to strengthen itself up first so that you will be able to go to the gym without (hopefully) getting injured.
A Beginner's Program:
Squats 8, 8, 8, 8
Lunges 8, 8, 8
Leg Press 8, 8, 8, 8
Deadlifts 8, 8, 8, 8
Pull Ups/Chin Ups (dependent on ability) 10, 10, 10
Barbell Rows 8, 8, 8, 8
Bench Press, 8, 8, 8, 8
Dips 10, 10, 10
Overhead Press 8, 8, 8, 8
This first program is ideal for the absolute beginner to weight training. It makes use of a basic hypertrophy style set up, whilst it will also give you a solid foundation regarding the main lifts; the deadlift, the squat and the bench press. Hypertrophy is the word used to describe the 'bodybuilding style' of weight training. When you are in the eight to twelve rep range, you are predominantly focusing on mass building. As a beginner, you should only go to the gym around three times a week, on top of doing some cardiovascular training or sports. You should aim to give each muscle group at least 48 hours of rest - so you should work a muscle group no more than every other day.
An Intermediate Strength Program:
Squats 5, 5, 5, 5, 5
Front Squats 5, 5, 5, 5, 5
Lunges 5, 5, 5, 5, 5
Bench Press 5, 5, 5, 5,5
Incline Bench Press 5, 5, 5, 5, 5
Overhead Press 5, 5, 5, 5, 5
Deadlift 5, 5, 5, 5, 5
Barbell Rows 5, 5, 5, 5, 5
Dumbbell Rows 5, 5, 5, 5, 5
This is the classic 'five by five' routine that has been tried and tested for years. It makes use of a mixture of both hypertrophy and strength training. This is to be used by people who are more experienced in the gym (at least six months or so). This is because as fewer reps will be done, the weight that you will be using will be heavier. It is therefore vital that you already know how to use the correct form when completing these lifts in order to avoid injury. This program can be used for either three days a week, or six days a week, providing you are resting each muscle group accordingly.
Core Training
Alongside the above training programs, it is also crucial to train your core. Your abdominals, your obliques and your lower back muscles need to be trained just as much as your biceps, hamstrings and pectorals do. Contrary to popular belief, you will not get better results by smashing out countless sit ups ever day. Like all of your over muscles, you need to give your core a break too! Below I have listed some good exercise that all gym goers should know. Unless states otherwise, these exercises work best in the eight to twelve rep range.
Plank/Side Plank
This is done in what is effectively the press up position, except you are resting on your forearms, not on your hands. For the side plank, you rest on one of your forearms while you raise the rest of your body whilst you're on your side.
For this exercise, I suggest doing a rotation of the plank, then a side plank for both the left and right sides. Aim to do each exercise for 30 to 60 seconds. If you can, do two or three sets. Doing this once or twice a week is an effective way of training your core.
Hanging Knee/Leg Raises
Easily one of the best ways to train your core. Get into the pull up position on the pull up bar, without having your shoulders by your ears - don't lock your arms out fully and pull your shoulders back. Then raise your knees or legs so that they are parallel to the floor. Try starting this exercise by just raising your knees with your legs bent. The exercise gets harder the straighter that you have your legs! I suggest doing this exercise around three to four sets.
Medicine Ball Twists
This one can be a killer. Sit down on the floor whilst holding a medicine ball in front of you. Your legs should straight in front of you and slightly bent. Ideally, keep your feet off of the floor. If you cannot do this, just work your way up until your can. Then, twist your torso side to side while holding the medicine ball in front of you. Try to touch the floor either side of you with the medicine ball.
Scissors and Leg Raises
These exercises are common place in fitness classes and circuit training. To do the leg raises, hold your legs straight out in front of you while you are lying on your back, with your arms by your side. If you struggle, put your hands under your backside for support. Then hold your legs up, with your feet around six inches off the ground. Try to point your toes forwards. Do these exercise in a similar style to the plank - for a set time for a few sets.
Scissors are done in a similar fashion, except while you hold your legs out in front of you, with your toes pointing forwards, move your legs (alternating) up and down a few inches in a scissor like motion. Again, do this for a set amount of time for a few sets.
These exercises should be enough to get you started regarding training your core - although there are many more to choose from once you become more experienced. Remember not to overtrain your core though, as that is the number one mistake most people make. Like over muscles, only train them once or twice a week.
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