Venturing into the weight room can be overwhelming at times. People grunting in the corner while heaving heavy dumbbells, weights clanking together on a barbell; and to top it all off, there’s a sea of machines with multiple moving parts and levers. Toss in choosing the right exercises and number of sets and reps, and strength training can seem overly complex (calculator anyone?).
But there is a method to the madness. When done effectively, lifting weights offers amazing benefits, not only for building bigger muscles and achieving that desired physique, but also boosting your resting metabolism (translation: burn more calories outside the gym!)
Ready to find that perfect training plan? To get us started (and keep us motivated along the way), we enlisted the help of Greatist Experts Dan Trink, Director of Personal Training Operations at Peak Performance, and Kelvin Gary, personal trainer and owner of Body Space Fitness. Check out their helpful tips, plus sample programs to hit the ground (err…gym floor) running!
Starting a strength training program is a little more complicated than just grabbing some dumbbells and your favorite gym tee and hoisting away—it requires a set program. Before hitting the weights, check out these tips to get started on the right foot:
Ready to get started? Whether you’ve got three, four, or five days to devote to training, these programs will help you make the most out of hitting the gym.
Your plan: Total Body Routine
Why it works: This program hits all major muscle groups during each workout, yielding maximum gains in minimum time.
What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B exercises back-to-back as supersets. Rest 60 seconds between each exercise.
Monday (Day One)
1A) Barbell Deadlift
1B) Dumbbell Bench Press
2A) Lunge (bodyweight or using dumbbells)
2B) Single-Arm Dumbbell Shoulder Press
3A) Leg Press
3B) Plank (Hold for 30-45 seconds)
Wednesday (Day Two)
1A) Barbell Back Squat
1B) Chin-up (bodyweight or assisted)
2A) Single-Arm Dumbbell Row
2B) Singe-Leg Stability Ball Hamstring Curl
3A) Side Lunges (bodyweight or using dumbbells)
3B) Reverse Crunch
Friday (Day Three)
1A) Barbell Front Squat
1B) Inverted Row
2A) Single-Leg Dumbbell Deadlift
2B) Incline Dumbbell Bench Press
3A) Reverse Lunge (bodyweight or using dumbbells)
3B) Side Plank (Hold for 30-45 seconds)
Your plan: Upper/Lower Body Split
Why it works: Dedicating focused time to upper and lower body workouts means more specificity and detail for each workout leading to fast progress and big gains.
What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B (or A, B, and C) exercises back-to-back as supersets. Rest 60 seconds between exercises.
Monday (Day 1 – Lower Body)
1) Barbell Back Squat
2A) Walking Lunge (bodyweight or use dumbbells)
2B) Lying Hamstring Curl
3A) Leg Press
3B) Calf Raise
3C) Plank (Hold for 30-45 seconds)
Tuesday (Day 2 – Upper Body)
1) Chin-up (bodyweight or assisted)
2A) Single-Arm Dumbbell Row
2B) Incline Dumbbell Bench Press
3A) Cable Chest Fly 3B) Barbell Bicep Curl
3C) Reverse Crunch
Take Wednesday off, then on repeat the same Upper/Lower Split on Thursday and Friday.
Your Plan: Body Part Split
Why it works: Devoting specific days to each body part allows for a targeted approach to building muscle and seeing results.
What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B (or A, B, and C) exercises back-to-back as supersets. Rest 60 seconds between exercises.
Monday (Day 1 – Chest/Triceps)
1) Dumbbell Bench Press
2A) Incline Dumbbell Press
2B) Dips
3A) Cable Chest Fly
3B) Tricep Pushdown
3C) Plank
Tuesday (Day 2 – Lower Body)
1) Barbell Squats
2A) Single-Leg Deadlift
2B) Lunges
3A) Leg Press
3B) Glute Hamstring Raise
3C) Calf Raise
Wednesday (Day 3 – Back/Biceps)
1) Pull-Up
2A) Single-Arm Dumbbell Row
3A) Dumbbell Pullover 3B) Cable Bicep Curl
3C) Face Pull
Friday (Day 4 – Lower Body)
1) Barbell Deadlift
2A) Single-Leg Squat
2B) Lunges
3A) Leg Press
3B) Calf Raise
3C) Plank
Saturday (Day 5 – Shoulders/Abs)
2A) Seated Dumbbell Shoulder Press
2B) Dumbbell Lateral Raise
3A) Farmer’s Walk (walk 50 feet)
3B) Roll-Out 3C) Overhead Waiter’s Carry (walk 50 feet)
Remember, exercise is just part of the fitness equation. Getting quality sleep and proper nutrition can maximize all of the sweat sessions (especially post-workout). Vary the reps/sets every few weeks to prevent boredom and keep the body guessing. Keep progressing workouts to avoid hitting the wall and transform into a lean strength training machine!