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How To Craft Your Own Beginner Weightlifting Routine

On a weekly basis, our personal trainers meet clients at the gym of their choice for personalized workouts. We love to host workouts at the gym because the equipment gives us a wide range of exercise options. Simultaneously, we love at home workouts since they’re great cardiovascular workouts that emphasize bodyweight exercises. However, a gym presents a more expansive world of opportunity thanks to all the equipment. If you’re starting to lift weights at the gym, then you need a killer beginner weightlifting routine to get you acclimated. We put together some great insights to help you create terrific weightlifting workouts on your own!

Create Your Own Beginner Weightlifting Routine With Our Weightlifting Tips

Before you jump into your new weightlifting workouts, you need to learn the basics of lifting weights first. If it is your first time lifting weights, then you should seek out the expert guidance of a personal trainer. They’re the experts and they can teach you the fundamentals of weightlifting up front.

Take the time to walk around the gym with your personal trainer. Have them show you how to use all the equipment properly and safely. Improper form or poor use of weightlifting equipment can result in serious injuries. We don't want you to get hurt. Remember to exercise caution when you step into the gym.

Our mobile personal trainers always make sure our clients stretch out thoroughly before every workout. You might be eager to jump into your new beginner weightlifting routine, but it’s worth your time to stretch first. Even just 5 minutes of stretching can help you avoid injury and get better workouts as well. Loose muscles will always be able to lift more weight than tight, unstretched muscles.

Identify Your Starting Point

Everyone tends to overestimate their own abilities; it’s just human nature. You definitely do not want to overestimate your strength when it comes to weightlifting. The key to developing a terrific beginner weightlifting routine all starts with discovering your limits. Once you know exactly how much you can lift when you push yourself, you can develop a well structured workout to improve that max weight.

Our trainers would recommend that you start out by finding your 1 rep maximum (1RM). This will help determine the weights you should be using for your various exercises. Start out with the leg press or bench press and choose a weight that feels heavy. Just make sure that weight doesn’t require you to exert all of your strength to lift it up. You should be able to perform 8-12 reps of that exercise. If you feel challenged by the end of that set, then you can assume that you have reached 60%-80% of your 1RM.

From there, you just have to do the math to figure out what your 1RM actually is. Math isn’t always easy when you’re out of breath at the gym. Fortunately, there are a number of online calculators that can determine your 1 rep max for you! All you need to do is input your exercise, the weight you lifted, and the number of reps to determine your 1RM.

If you’d rather trust real experience over calculations, there is an alternative way to figure out your 1 rep max. On the bench press, start out by just using the standard 45-lb barbell and perform 10 reps. Then increase the weight and drop the rep count down to 8. Increase the weight once again and perform 6 reps with moderately heavy weights. Move onto 5 reps with even greater weight. Try to increase the weights one more time and stick with 5 reps again. This will give you a better idea of how many pounds will fatigue your muscles.

Perform one last set of 5 reps with any additional weights, if possible. Don’t just go for your 1 rep max here! Make sure you can perform those 5 reps without failure. The successful completion of this final round will determine your 1RM. Take the weight of your final set and multiply it by 1.15. This final number is the maximum amount of weight that you can lift only once.

How The 1 Rep Max Contributes To Your Beginner Weightlifting Routine

The 1RM is arguably the most integral piece of information that you could have for your weightlifting routine. It gives you a starting point - it’s an idea of your body’s current capabilities. You can add whatever exercises you want to your beginner weightlifting routine. Just be sure to use your 1RM as a reference when you develop the weight limits for your workout. While it depends on your individual fitness goals, we would recommend that most of your compound weightlifting exercises stick to 6-12 reps and use weights that are roughly 60%-80% of your 1RM.

For instance, if your 1RM on the bench press was 145 pounds, your beginner chest workout could look something like:

  • Bench Press - 4 sets x 10 reps of 120 lbs
  • Decline Press - 3 sets x 8 reps of 115 lbs
  • Incline Press - 3 sets x 8 reps of 110 lbs
  • Dumbbell Flys - 3 sets x 12 reps of 80 lbs

There you go! Now you have all the information you need to craft a new and engaging beginner weightlifting routine for each muscle group. We’d recommend you check in on your progress every month by recalculating your 1 rep max. A progress journal can help you keep tabs on your various max lifts.

Closing Tips For Weightlifting

Weightlifting can be great for your health, but you cannot take the physical activity lightly. There is plenty of room for error with every weightlifting exercise. As you start to develop your own beginner weightlifting routine, make sure you keep these weightlifting tips in mind:

  • Focus on form! Improper form will inevitably lead to injury. Nail down the basic form for every exercise before you start adding on weight.
  • Use a spotter! Even if it’s a stranger in the gym, make sure you have someone spotting you when you perform submaximal lifts. You don’t want to get trapped under a hefty barbell.
  • Remember to warm up! Warm ups help prevent injuries and prepare your muscles for lifting heavy weights.

Get The Best Beginner Weightlifting Workouts With LiveRight

At LiveRight, our mobile personal trainers work with individuals from all walks of life. We have created personalized workout routines for marathon runners, bodybuilders, and weightlifting newbies alike! We’re here to help you achieve your fitness goals through high-quality personal training.

Are you ready to improve your beginner weightlifting routine? Contact LiveRight today and we’ll craft the best weightlifting workout for your personalized needs.

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