Weight Lifting Programs For Beginners

Weight lifting is a sport to test the strength and resistance apart this it is a method to improve the resistance and size of the muscles. A weight lifting program for beginners involve the application of various equipment to improve the targeted muscle groups.

The type of equipment used are dumbbells, weighted bars, weight stacks and kettlebells although, the weight lifting is totally different from body building and weight training thus it form a vital component of any well rounded fitness routine.

Weight lifting is not a easy task that once you it is done. Weight lifting program for beginners requires lots of patience, along with proper rest and diet to become a professional.

The weight lifting programs for beginners should begin with fat burning, strength gaining and finally building strong muscle through heavy weight lifting. For every program, there must be concrete plan to achieve success. The program should be split so that the body gets proper rest. It will be a great idea to divide the week in three parts and make a program according to your requirements.

It is better to first take advice from expert weight trainer before making your schedule because if the program is not properly managed then it can cause injury.

There are many books available in market about weight lifting programs for beginners so one can refer to those books and plan their own weight lifting programs. Now with the internet, it  provides a easy acces to any topic.

There are article available in internet providing information in weight lifting program similarly one can plan his or her weight lifting program while asking question to the online expert available in internet.

Nothing is difficult for a person who is interested in doing any task, the only thing he has to keep patience and concentrate on the thing what he need.

Schedule of Weight Lifting is Very Important

A weight lifting schedule is very much important for a lifter. To plan his exercise program and to get the best outcomes. The schedule should start with fat losing, durability getting and lastly developing powerful muscular tissue through hefty weight lifting.


For a weight lifting schedule, there must be concrete plan to achieve success so far weight lifting is concern strong plan should be implemented to get the desire result. The program should be split so that the body gets proper rest. It will be a great idea to divide the week in three part and make three weight lifting program according to your wish.

The weight lifting is a unique and different kind of sport because of the dynamic movement by lifting the weight under a full squat and with the lightening speed, moving the weight overhead with a fast movement of legs and hips to generate a large amount of force upon a loaded barbell. Weight lifters are not only strong but sometimes it boosts your energy as well.

It is better to start with a weight that you can easily handle at least ten to twelve repetitions. And for the first set, it is better to do the routine wih minimal weight, before starting the proper workout. If you were start with heavy weights, it may tear the muscle easily and result in injury.

Weight lifting should be split in such a manner that if you are doing the exercise for back and biceps on Monday, then you must do chest and triceps on Wednesday and shoulders and legs on Friday. By splitting the workout, it gives plenty of time for each group to recover.

There are many exercises for the body. The lifting technique helps to have a spotter while lifting heavy weights as it helps to get extra one or two reps which helps make difference in results.

Perhaps, it helps to put a weight back as if it is unable to complete a rep. Similarly, don’t lift more weight than your limit especially if you don’t have any spotter because it can end your lifting career. It will be wise decision to stick with the same weight and trying to do at least eight to ten reps without hurting yourself.

As though, it would give the better results. Hence, weight lifting schedule is very important  to achieve your goal.

Weight Lifting Programs

Weight lifting is a sport to test the strength and resistance apart this it is a method to improve the resistance and size of the muscles. Weight lifting involve the application of various equipment to improve the targeted muscle groups and the type of equipment used are dumbbells, weighted bars, weight stacks and kettle bells although, the weight lifting is totally different from body building and weight training thus it form a vital component of any well rounded fitness routine.

Weight lifting is not a easy task that once you it is done. Weight lifting requires lots of patience and power along with proper rest and diet to become a professional. To be a weight one should follow a weight lifting programs.

Start your weight lifting program with the exercise of chest, shoulder and triceps such that all the exercise should be completed on the same day. It will be good for the body if you can complete the scheduled task on the same day and if not, the alternate method is to chest exercise on Monday and do the remaining other two exercise on the next day. This is a common weight lifting program practiced by lot of professional.

Many professional like to do their weight lifting on alternate day, which means they workout on Monday and take rest on Tuesday and so on. This type of program gives a proper rest, the weight lifter regains the strength to workout more with complete energy.

There are many books available in market about weight lifting program so one can refer to those books to help plan a program to suit your needs.

Nothing is too difficult for a person who is interested and dedicated, the only thing to remember is to be patience because results don't happen over night.

Weight Lifting For Women

Weight lifting is a common way to develop strength and size of skeletal muscle. For women it's very common now a days although, women are looking forward in developing stronger muscles. The best part of weight lifting for women is to develop a stronger heart and stronger immune system. It also helps to control weight and offers protection against osteoporosis, a major disease which often occurs after menopause.

The importance of weight lifting for women should not be underestimated. If done properly they can be a successful athlete or an bodybuilder, apart from this weight lifting for women is now recognized to be an essential part of any fitness regimen and now weight lifting has gained incredible popularity over the last decade or so, and socially it's perfectly acceptable for women to take up weight lifting as a sport.

The biomechanical system of women and men are different though women has to work hard to get the similar results as men. The reason behind are physiological and hormonal. Men are typically stronger than women thus generate more force and men also produce ten times more testosteron than women. Testosterone helps in increasing muscle size. Thus, the concept is very clear that woman who has more testosterone may have a greater of strength and power development than other women.

For developing the body, women must lift weight around forty five minutes twice in a week. It  is always better to take the advice of doctor before hitting the gym and similary consult with a fitness expert before starting your exercise program.

It is better to start with strength development and the important thing is to learn the proper technique of weight lifting because without proper technique one can hurt themselves and cause serious damage. Once you got the technique then you can start with heavy weights.

It is very important to note you should not feel pain while doing exercise however you have to stress the muscle to build size. There are numerous different way to get your muscles stronger. Equipment that plays major roles are dumb bells, calisthenic, free weight, weight machine and stretch bands.

Weight lifting has been proven to benefit everyone, before, women relied on low calorie diet and cardiovascular activity to enhance physical appearance.

Sadly low calorie diet regimes can be very impractical and plummet the metabolic activity and, without strengthing the body. But weight lifting has changed the whole concept. Now everyone knows that weight is absouletly essential if anyone is to make visual changes to your body although, benefits of weight lifting is far beyond the visual effects.

Weight Lifting Equipment

There are different kinds of weight lifting equipment available in the market. However, it is sometimes better to start with free weights such as, dumbbell and barbell before lifting heavy weights. Weight lifting material are classified in two different forms free weights and machines. Free weights are the light weight lifting equipment, normally used to pump the muscle.

There are various kind of free weight equipment available for different part of body such as, dumbbell,  barbell, tricep bars, ez curl bar, Weight Plates, benches, hyper extension bench, preacher bench ,the arm blaster, abdominal bench, stability ball (swiss ball), dipping bars, chin up bar and racks.

Dumbell appears like a short size of barbell it is commonly used for pumping bicep, Dumbell come in different size and weight normally dumbbell are fifteen inches and weight of the dumbbell start from five lbs and goes on increasing according the requirement. Another, commonly used equipment is barbell, it is used to do different exercise for shoulder and other body parts.

The second category of weight lifting equipment is machines thus, with the help machine weight lifter can do various lifting without a spotter which is not possible with free weights, when you start to go above a certain weight. Machines are commonly preferred because of the fact of being very safe to use.

There are all kinds of different and sophisticated machines, Leg Press Machine, Hack Squat Machine, Leg Extension Machine, Leg Curl Machine, Calf Machines, Leg Adduction / Abduction Machine, Lat Pull Down Machine, Cables and Pulleys and Pec Deck Machine all these types are necessary for a professional weight lifter to hit all the different muscle groups.

There are certain accessories for weight lifting, which can help such as gloves, straps and elbow sleeves..

Online shopping has become so easy, that if you're thinking of buying any weight lifting equipment for home use. It's quick and easy to do research and find the right equipment for what you need.

The important thing that should be noted when buying online, is check reviews from other customers. For not just the quality buy also service and refund policy.

Weight Lifting Belts

The weight lifting belts was first introduced in Olympic power lifting. Weight lifting belts has two main uses in power lifting. The first purpose, it diminish the lower back stress while lifting in an upright position and also prevent back hypertension during lifting the weight above head. Belts also help to diminish low back stress by compressing the content of the abdominal cavity.

Belts are used to reduce intra abdominal pressure as it gives pressure in front of the bones of the lower back. Weight lifting belts also reduce the spinal shrinkage occurs while lifting weights and also avert the twisting and bending on the lower back.

It is always suggested to wear the belt tightly during lifting weights. Usually, the belt is normally used in two situations, while doing lifts, such as the deadlift or squat when back support is necessary for the lifter.

Weight lifting belts are very rigid and normally made from leather material, however it is also made of nylon because of the durability.

It is always suggested to maintain the safeties during weight lifting thus beginners are recommended to do all the exercises slowly according to the instructions provided by the coach or instructor. Beginners in the field of weight lifting should develop the strength first before doing any heavy workout other wise it will lead to serious injury.

A sudden start to heavy weight lifting can lead to muscle soreness. Before the workout you should warm up for 15 to 20 minutes, so that you bring your body temperature your muscles. Do take the help of a spotter to avoid jerks in the muscle while lifting weight which is considered to be safer while lifting.

Weight Lifting - The History

Photo Courtesy : wiki.nus.edu.sg

The history of weight lifting depicts that in ancient period of prehistoric tribes has major importance, in that period the testing of manhood was done by weight lifting. They have lifted heavy stones such as Blue stones of old Dailly, Dinnie Stones and Inver stone to show the power moreover it was the matter of prestige to the tribal kingdom in ancient age however, it is not possible to find the exact date of the first weight lifting championship.

Perhaps, the testing of human strength is very old may be older than civilization of human being. Lifting heavy object images are shown in ancient Egyptian records, which are in scripted, in Chinese text and Greek carvings.

Weight lifting is a sport in which participant attempt to lift heavy weights mounted weights on steel and barbell. Precisely, the execution of which is a combination of flexibility, power, concentration, will power, skills, discipline, athleticism, fitness, technique, physical and mental strength. As per the history of weight lifting, weight lifting is informally called as weight training, weight lifting trains the athlete for functional strength, utilizing the body's major muscle groups.

Although, Weight lifting plays an important role in the success of many athletes, however, when not done according to the proper method, it can cause many problems concerning with health. Technique is the most important part in lifting the weight, and without proper method, weight lifters will get hurt before they have the opportunity to receive the benefits from weight lifting.

Considering the available facts, the history of weight lifting first began in Europe in the late 1880 and the champion of the competition was crowned in 1891. On those periods, there were no other sub division and the crown went to the man able to lift the maximum weight. Weight lifting competition was clubbed as a part of athletics in 1896; however, weight lifting was excluded in the 1900 games. Again, the art of weight lifting was notice in 1904, but the game was not included in Olympics however, in 1920, weight lifting has been accepted as a game and provided with its own right.

In those periods, Olympic introduce some strange weight lifting programs such as, one and two handed lift with no weight division however, rules where changed in 1932 and five sub division has been established and form three discipline for the competition viz. snatch, press and clean and jerk.

In snatch, the weight lifter lift the weight above the head in one fast-uninterrupted movement however, in the second movement the weight is brought to the shoulders and after that weight is jerked out above the head. Although, in the second movement the weights are lifted in two stages makes it easier and the lifted weights.Later in 1972, press division was abolished and only snatch and clean jerk where accepted as the sports to Olympic discipline.