Free Weight Training Schedule

This free weight training schedule is perfect for beginners. It hits the upper body and lower body on separate days, so that you'll stay sore all week long... and you'll hit your lower and upper body twice each week.

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!

How to Start Working Out

When you're just beginning any new weight training workout schedule, it's important to go slowly. You're getting used to the right amount of weight to work with, and you don't want to hurt yourself.

If you tweak something in the first or second week, that can kill your motivation and ability to workout - so take it slow and steady. Rather than getting yourself broken.

Don't underestimate the importance of your warm-up or stretching, either. They don't take long, and will keep you from tweaking something. Trust me, I've gotten injured enough to know that jogging for 5 or 10 minutes to get ready for a workout is more than worth it.

You'll do the stretching at the end of the workout when all your muscles and connective tissues are warm and pliable. That's how to get the most flexibility from your stretching.

The Program

Your free weight training schedule...

Click here to download a PDF of the free weight training schedule. If that doesn't work, try right-clicking and then choosing 'Save Link As...'

In this free weight training schedule, each set of 2 Wrist Rollers is comprised of one rep lifting the weight all the way up and all the way down with your palms up, and one rep all the way up and all the way down with the palms down. That '2' on the schedule is actually pretty brutal.

And for the Farmer's Walk, just grab two of the heaviest dumbbells you can carry and carry them as far as you can before dropping them. Just 4 times for this workout in the beginning.

The Farmer's Walk will really work your grip, essential for any good basic weight training routines. That way, you'll be able to lift the really heavy weights when you get advanced.

The Key to Getting Strong?

Lift weight as heavy as you can with good form, and increase that weight as often as you can. Don't get complacent!!! Keep striving to add just a few more pounds to the bar each time you go to the gym, or each week.

As long as you keep adding weight to the bar and keep your form on the lift you're making progress. Don't be that guy who's lifting the same weights in his routine as he was lifting last year, and the year before last... That's just wasting time!

More weight, more reps - some kind of more work each time you workout.


There, that's an effective recipe for getting strong. Give this free-weight training schedule a good try, getting sore every time you go to the gym.

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 learn more about Weight Training for Beginners!


• Click here to leave 'Free Weight Training Schedule' & go back to the Home-page!

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