Lifting Weights In The New Year
With the start of every new year comes a new flood of resolutioners who are eager to start working out. If you are one of those people, congratulations! We hope that with this series of blog posts, we can help guide you through your journey. Our fitness guides will start off with a series of tips regarding weightlifting for beginners and will walk you through some key information on how to target different muscle groups, how to make changes to your diet, as well as what to wear to the gym. It doesn’t matter whether you’re just starting out or if you are a weathered body builder: these tips will benefit everyone whose goal is to incorporate a healthier lifestyle and build some muscle.
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Muscle Groups & Workout Routine
To start this guide off, we have focused in on upper body and lower body muscles and broken down ideal workouts for each body part. It is important to note that no body part should be neglected. In order to be truly fit, you need to build your body as a whole. This will not only improve your overall physique, but each one of your body parts is responsible for helping the other one grow, thus resulting in a much more balanced muscle composition.
Split your days up to work the following muscle groups together:
Day 1. Chest & Triceps
Day 2. Back & Biceps
Day 3. Shoulders & Legs
It is crucial to note that when it comes to making a change to an active lifestyle this year, our one word answer is consistency. If you're serious about reaching your goals this year, you should aim to be going to the gym at least 3 times a week. Down below you will find plenty of workouts broken down into each one of those groups. Pick 3-4 workouts from each group and perform them based on the schedule above.
Perform These Exercises
If you are a beginner to weightlifting, it will be easy to lose sight of balancing all your workouts in order to hit all of your muscles. One of the muscle groups beginners put too much emphasis on are their arms. Although we recommend weightlifters to work on their arms, make sure to not neglect the rest of your body.
(All images via MensFitness & BodyBuilding)
Bicep and Tricep Workout Routines
Here are some key workouts to blast your biceps and start growing them today. Perform each workout for 3 sets of 8-10 reps with a minute in-between each set.
Here are some key workouts to blast your triceps and start filling out those t-shirts. Perform each workout for 3 sets of 8-10 reps with a minute in-between each set.
Chest and Shoulder Workout Routines
As the girls always say: no pecks, no … well, you can probably finish that sentence. When looking to build a strong chest as a beginner, you must exercise both the pectoralis major and minor (upper and lower chest) through heavy weightlifting. Here are some great chest workouts to hit both. Perform each workout for 3 sets of 8-10 reps with a minute in-between each set.
Having strong shoulders is vital in performing all other upper body workouts. Focusing on your shoulders will have huge benefits for your overall physique. Perform each workout for 3 sets of 810 reps with a minute in-between each set.
Back and Legs Workout Routines
When it comes to weightlifting for beginners, it's important to not neglect your back simply because it isn't the first thing that’s visible when you’re wearing a t-shirt. A strong back is vital in balancing your upper body. Here are some key exercises which will increase your width. Perform each workout for 3 sets of 810 reps with a minute in-between each set.
Working out your legs will help increase testosterone levels which in return will benefit the rest of your body. So if you’re gearing up to become physically fit this year, don’t skip leg day! Perform each workout for 3 sets of 8-10 reps with a minute in-between each set.
Final Tips For Weightlifting Beginners
Now that we've provided you with plenty of workouts, try and hit the gym at least 3 times a week. Stick to the split which we have mentioned previously (ex. day 1 - chest & triceps, day 2 - back & biceps, etc.). Pick 3-4 workouts from each section and work it into your daily routine. Remember that no transformation happens over night. Hard work and consistency will guarantee you to see results.