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New to working out, where to start? Hello I am new to this site and to weight lifting. I have desided to change my life style when I went to the doctor and weighed in at 260 POUNDS. I am 30 years old, 5 feet 6 inches and have a beer belly. I started an exercise program back in November, mostly walking on a treadmill. I have increased my workout to 30 minutes at 80-85 of my max heartrate. I have lost 40 pounds and now want to start weight lifting. I bought a friends weightlifting bench and weights and don't know where to start. I have been reading on here for the last few days and now feel more confused about how to workout, what to workout, how much to workout. Any information would be helpfull.
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first, let me welcome you to the board...you really can learn a lot here, and we're all happy to help
however, no one can tell you how to workout, what to workout, or how much to workout simply because what works for one may not work for another. bodybuilding is very subjective.
having said that and being that you are new to weight training, i wouldn't recommend a very complex program.
however, before anyone can answer any question about what type of program you should begin with, tell us what all you have to work with ie dumbells? barbells? etc.
what type of equipment do you have and what are your goals? -
I would start here and read all the arcticles on this website... www.exercisecertification.com start with the Theory of Prescribed Exercise this will give you a good grounding and the books you can purchase off the site too are amazingly informative.Comment
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Thanks for the welcome. I bought a used weight bench from a friend. Here is a list of exercises it says that I can do.Originally posted by JACKAL
first, let me welcome you to the board...you really can learn a lot here, and we're all happy to help
however, no one can tell you how to workout, what to workout, or how much to workout simply because what works for one may not work for another. bodybuilding is very subjective.
having said that and being that you are new to weight training, i wouldn't recommend a very complex program.
however, before anyone can answer any question about what type of program you should begin with, tell us what all you have to work with ie dumbells? barbells? etc.
what type of equipment do you have and what are your goals?
Incline Bench Press
Flat Bench Press
Decline Bench Press
Incline Dumbbell Military Press
Flat Dumbbell Bench Press
Decline Dumbbell Bench Pree
Incline Fly
Decline Fly
Seated Row
Bent Over Row
One arm Row Dunbbell Row
Bench Pullover
Dumbbell Military Press
Barbell Shoulder Shurg
Barbell Upright Row
Dumbbell lateral raise
Dumbbell bent-over lateral raise
Bench Dips
Seated triceps press
Single dumbbell extensions
Lying Dumbbell Extensio
Bice[s Curl with attachment
Preacher Curl with attachment
Standing Barbell biceps curl
Dumbbell concentration Curl
Dumbell incline curl
Rotating Dumbell Curl
Lunges
Leg Extensions
Leg Curl
Standing Heel Raise
Crunches
Lying V-ups
I bought the bench with 2 300 pound Olympic weight sets (2 7 foot 45 pound bars), Olympic size dumbells (2), EZ Curl Olympic size. 2 25 pound dumbbells and 2 30 pound dumbbells. Was thinking about buying a Squat Rack for the other 7 foot Olympic bar that I have. My main goal right now is to increase strength and increase my cardiorespiratory fitness, and decrease my Body Fat. Thanks for the reply.Comment
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i work out at home too so you're going to be limited to pretty basic stuff. most of which you have listed here. there is a science behind lifting but you're not exactly going to be splitting the atom, and as much as books will help i don't really see too much importance behind buying a bunch of books. sometimes you just gotta get in there and just put up some weight.
splitting up the exercises you wrote into muscle groups:
-chest
Incline Bench Press
Flat Bench Press
Decline Bench Press
Flat Dumbbell Bench Press
Decline Dumbbell Bench Pree
Incline Fly
Decline Fly
Bench Pullover
-back
Seated Row
Bent Over Row
One arm Row Dunbbell Row
-shoulders
Incline Dumbbell Military Press
Dumbbell Military Press
Barbell Shoulder Shurg
Barbell Upright Row
Dumbbell lateral raise
Dumbbell bent-over lateral raise
-bi's
Bice[s Curl with attachment
Preacher Curl with attachment
Standing Barbell biceps curl
Dumbbell concentration Curl
Dumbell incline curl
Rotating Dumbell Curl
-tri's
Bench Dips
Seated triceps press
Single dumbbell extensions
Lying Dumbbell Extensio
-legs
Lunges
Leg Extensions
Leg Curl
Standing Heel Raise
you can start by picking 3 of those for each body part and do 3-4 sets between 8-12 reps. try and spread out the targeted area as in don't just do incline bench presses, incline dumbell presses, and incline flys. try and hit the muscle group from different angles. jackal is right no one can really give you a routine, but for a beginner i think this should work nicely. the weight will be determined by you. i'd recommend you only work out 1 body part per day, and spend 2-3 weeks determining what weight you'll be lifting. start out low then add the weight if you need to. don't go balls out thinking you should be lifting a predetermined amount. i recommend you get a squat rack if you got the room for it. rest is just as important as lifting so don't over do it. keep a log, write down your weights, sets, reps, and exercises. don't jerk the weight around if you are you may need to drop some. you should focus on your form now that you're starting out so that you don't begin by learning the incorrect way to lift. any more questions just ask. and welcome aboard.
BTW i didn't check out SC's link so check it out. i was just trying to give you a general starting point.Comment
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