by Past Parallel

Created on: July 06, 2009   Last Updated: July 08, 2009

The Best Workout For a Beginning Weightlifter

According to Dan John, he will not allow one of his athletes to lift weights until they can perform 40 push-ups with proper form. Dan John is a professional strength coach, highly competitive masters athlete, an author, and a speaker at conferences and clinics. When Dan John recommends something, I listen. As I explain this workout remember I am assuming the lifter has a base level of strength in place, and the lifter has progressed enough with body weight exercise to now require weights.

There are many possible ways to organize a weight lifting program. The routine covered in this article is the best, according to research and field-testing, for the beginner. This routine will focus on the total body lifting each workout, and 3 workouts will be done each week. An advanced lifter would not likely lift weights for the same body part 3 times a week. In beginners, research says 3 times a week is the magic number. The other important consideration is to have an off day between each lifting day on this total body program. This routine would be performed on Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday.

When choosing exercises we want to avoid specialization or isolation exercises for the beginner. The best exercises are the multi-joint compound movements. These big, basic movements cause more muscular stimulation, a better hormonal response, increase functional strength to a higher degree, and will reshape the body faster. Another important point is these movements are simpler movements, and they are usually easier to master than more specialized movements. The other consideration is the order of exercises. The larger muscles and more demanding exercises will be performed first to maximize performance and reduce the likelihood of injury.

The Big Basic Program for Beginners*:

1. Back Squat- 15 reps/12 reps/10reps

2. Stiff-legged dead lift- 15 reps/12 reps/10 reps

3. Military Press- 10 reps/8 reps/6 reps

4. Barbell Rows- 10 reps/8 reps/6 reps

5. Bench Press- 10 reps/8 reps/6 reps

6. Pull ups- 10 reps/8 reps/6 reps (use extra weight such as a DB if you need to)

This program is done straight through 1-6, then repeated 2 times. The weight might increase a little with each of the three sets as the reps decrease. Rest between exercises should be 45 seconds-90 seconds. All of these movements are demanding so the rest may go up to 90 seconds if needed. There are no sets of arm curls or side raises, so the extra rest between exercises is necessary. This workout consists of 18 total sets, and the workout would be done 3 times a week. The weights used would be lighter than those employed in straight sets. The main focus for the beginner should be strict exercise form and completing the number of reps called for. Lift safely with consistency and progressive intensity and those muscles will grow and strength will increase. Follow this routine exactly as written for 8 weeks, and then the body will be ready for a slightly different routine.

*Caution- many people find they are allergic to this workout routine. When followed as directed it can cause localized and systemic swelling in the muscle tissue as well as wasting of the fat tissue.

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