Best Weight Lifting Program for Beginners

Getting a good start is critical - and here's the best weight lifting program for the job. It’s depressing to spent weeks or even months at the gym with little to show for it. I know.

But, happily, you won't!

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

You’ve done research so you can start with what’s probably the best beginning weight lifting program out there. It's compact and hits your whole body. Try it!


The important thing with a beginning program is to make it simple and focused. If it's excessively involved you will be inclined to skip you visit to the gym.

Also, allow a full 48 hours to recover. If you're just starting your first lifting program your body will recover and get stronger rapidly, but you also won’t know your limits.

And since you are new to lifting you risk injury if you increase the weight too fast. Stick to a gradual program with plenty of rest; it's better than enthusiastically burning yourself out in a few weeks.

A good weight lifting program is essential to making progress!

For a the best weight lifting program for beginners you should use big lifts that incorporate a lot of your body. Your body is used to working as a single unit and taking advantage of that teaches your body how to exert strength naturally. Doing lots of bicep curls might look good, but that doesn’t build useful, full-body strength.

And to keep track of your progress, you MUST KEEP A TRAINING LOG. A journal or training log is vital to making progress. No joking.

If you don’t record the weights you use you are wasting time. Keeping a log will give you positive feedback and show you that you are improving.

The Program

So, here's the program. It focuses on large, multi-joint exercises to strengthen your whole body. Like I've said before when talking about what strength training is, start out doing these lifts with 3-5 repetitions for 3 sets.

When you can do 5 repetitions easily for 3 sets, increase your weight by 5 pounds. In the beginning you should be able to increase your poundage every other workout.

Basic Weight Lifting Program

Monday Wednesday Friday
Squat Squat Squat
Bench Press Standing Press Bench Press
Bent-Over Barbell Row Deadlift Bent-Over Barbell Row
Farmer's Walk Farmer's Walk Farmer's Walk
Chin ups Chin ups

To Download a PDF of the best weight lifting program for beginners, simply right-click here and then click 'Save As'.

When doing the Chin Ups, do as many as you can for 3 sets. For the Farmer's Walk, choose the heaviest dumbbells you can carry and walk as far as you can holding them. Then rest, and carry then back to the rack (so, 2 Farmer's Walk carries).

Remember, start slow. Injuring yourself with too much enthusiasm in the beginning will NOT help you to build strength.

If you are looking to get conditioned for a sport you should think of adding some cardio to your weight lifting program. Keeping you wind as you play will allow you to make much better use of your new-found strength. Now you’ve got a perfect beginning program; start it. Get stronger!

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

• Click HERE to get more information about workout exercises & weight lifting programs!


• Click here to leave 'Best Weight Lifting Program for Beginners' & go back to the homepage and get more info about strength training!

Rippetoe, Mark, Lon Kilgore, and Glenn Pendlay. 2006. Practical Programming For Strength Training. Wichita Falls, Tex: Aasgaard Co.

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