Beginner lifting routine

I have also seen almost 50/50 between low weight high reps and the opposite. I think both have benefits and it is best to just commit to one. I do high weight low reps I do squats, bench press, rows, deadlift, and overhead press. One day I do the first three, the next I do squats, and the last two. I do 3 sets of 5 of these. I am busy right now but later on today I can add what Bill Aris the coach of Fayetteville Manilus said about lifting.

For sure, thanks. I probably would prefer high reps low weight just because I am doubtful I can lift any weight right now really.

How old are you and what type of weights or other equipment are accessible to you? Will you go to a gym or do you have your own equipment? Do you have access to dummbells, barbells, kettle bells, bands, machines, medicine balls etc.. ?

Either way

You're going to need to do some form of upper body pulling ( chin ups/pull ups, rowing, lat pull downs)

Upper body pushing ( bench press, push ups, shoulder press)

Lower body hinge movement ( deadlift variation, glute bridge, hip thrusts) and knee dominant movement (squat variation). Lunge and step ups could be added.

I am 18, at home I have dumb bells, but I can buy a membership to a 24/7 gym and have access to most equipment one could need.

Take a look at this. Of course you would not do few reps and heavy weights just starting out. This might you some idea what type program to start off with and can adjust as you become more familiar with lifting weights.

https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/

As a beginner who is still young, you should aim for moderate volume and intensity. 3 sets of 8 to 10 reps is enough. Make sure that your form is very good. Strength training is a skill and the skill should be executed properly. The extra push up, bench press or seconds of a plank hold won't benefit you if done incorrectly.

Eventually gravitate to more weight with less reps, possibly 5 x 5. If you don't feel comfortable lifting heavy dont worry about it. You're a runner getting fit, you're not a professional.

You might consider something like this ( upper body pushing and pulling and hip hinge and knee dominant movements)

day 1: barbell shoulder press,

Dumbbell bench press, pull ups, dumbbell rows, Goblet squats, roumanian deadlifts.

Day 2: dumbbell shoulder press, barbell bench press, lat pull downs, rowing, 1 legged split squat, trap bar dead lift.

Add standing and seated calf raises, arm exercises, rotator cuff exercises, and core to both days.

For the first few weeks the gains will be neural responses rather than an increase in muscle. After a month to 6 weeks change the routine by adding more athletic and or explosive movements with less volume.

Assess your strengths and weaknesses and reevaluate your goals.

For a beginner skinny guy trying to gain weight here are the the most important tips I can think of

1. Keep it simple (this applies to being a beginner at almost anything really)

2. Compound lifts or your primary focus, all other lifts are secondary

3. Stay consistent (both eating and working out), it takes a long time to get real results

I am 5'10 and was about the exact same weight at 18. I didn't gain any weight until incorporating squats and deadlifts into my routine so if your're out doing bench press and arm curls all day you can expect a bit of tone but not much else. I'm still not big or anything but I'm a lean 5'10 165lbs now and still progressing

My current regimine probably isn't amazing, I'd recommend starting with strong lifts 5x5 or something (if youre running too you may want to cut back the frequency or number of reps, the weights should be fine though since it starts you off light for better recovery), but if your interested here is the two days that I do. I rest each muscle group for 2-3 days in between workouts

Day 1

Squat

Power cleans

Deadlift

If I feel like it: pistol squats, lunges

Day 2

Benchpress

Overhead press

Barbell rows

If I feel like it: shoulder flys, barbell curls, shrugs, incline dumbell press

It drives me bonkers when someone asks for a beginner program & people start mentioning dozens & dozens of exercises...and dangerous Olympic Lifting (to the novice & untrained). All of which becomes overwhelming.

You could try body weight exercises or simple movements that won't hurt you as you begin to gain knowledge in the weightroom.

Upper Body: push-ups, chin-ups, pull-ups, dips

Core: Planks (regular, side, supine), flutter kicks, bicycles, V-ups, bird dog, (medicine ball) twists

Lower Body: body squats, lunges, spit squats, single leg squats, step-ups, farmer's carry

That will get you started & keep you busy for more than a few weeks.

Assuming you are lifting for general fitness:

3 Non-Consecutive Days (M/W/F):

1. Lower Body Push Variation

2. Upper Body Push Variation

3. Lower Body Pull Variation

4. Upper Body Pull Variation

Now this is where exercise progression comes into play:

Month 1: Body weight or light dumbbell variations: bodyweight Squat or goblet Squat, pushups, DB or KB swing, inverted rows. 3-5 sets to failure or fatigue. Just put in the time learning basic movement patterns. In and out of the gym in 45min

Month 2-4: 3 sets of 10, 1min rest

Back Squat

Bench Press

RDL

Pull-up

Planks

Month: 5-7: 5 sets of 5, 2-3min rest

Same exercises

There are lots of good videos detailing how to squat or do an RDL. Lookup Squat University.

Alan

Wimpy, Wimpy, Wimpy wrote:

It drives me bonkers when someone asks for a beginner program & people start mentioning dozens & dozens of exercises...and dangerous Olympic Lifting (to the novice & untrained). All of which becomes overwhelming.

You could try body weight exercises or simple movements that won't hurt you as you begin to gain knowledge in the weightroom.

Upper Body: push-ups, chin-ups, pull-ups, dips

Core: Planks (regular, side, supine), flutter kicks, bicycles, V-ups, bird dog, (medicine ball) twists

Lower Body: body squats, lunges, spit squats, single leg squats, step-ups, farmer's carry

That will get you started & keep you busy for more than a few weeks.

He asked how to gain size and strength and compound lifts are the answer to that question (fair point that begginers should not start with olympic lifts). Your routine makes for a nice 'stay in shape' program but that is about it. Should beginners work their way up to heavy weights? Absolutely, but that is no reason to shy away from squats, deadlifts, etc.

Runningart2004 wrote:

Assuming you are lifting for general fitness:

3 Non-Consecutive Days (M/W/F):

1. Lower Body Push Variation

2. Upper Body Push Variation

3. Lower Body Pull Variation

4. Upper Body Pull Variation

Now this is where exercise progression comes into play:

Month 1: Body weight or light dumbbell variations: bodyweight Squat or goblet Squat, pushups, DB or KB swing, inverted rows. 3-5 sets to failure or fatigue. Just put in the time learning basic movement patterns. In and out of the gym in 45min

Month 2-4: 3 sets of 10, 1min rest

Back Squat

Bench Press

RDL

Pull-up

Planks

Month: 5-7: 5 sets of 5, 2-3min rest

Same exercises

There are lots of good videos detailing how to squat or do an RDL. Lookup Squat University.

Alan

Listen to Runningart. He's been around LRC a long time & his knowledge of lifting is second-to-none here. End of conversation.

Thanks for all the recommendations.

W,W,W : Would you do core daily, and the other Upper body/Lower body once a week each? Or would you do them both on one day 3x a week.

Wimpy, Wimpy, Wimpy wrote:

Listen to Runningart. He's been around LRC a long time & his knowledge of lifting is second-to-none here. End of conversation.

Concur. Runningart2004 has been there and (especially) *done that*. He's our primary source for sound lifting advice (and thank goodness he won the Runningart challenge and didn't have to leave LRC!).

A few wrinkles:

If you can get someone knowledgeable (maybe a brief trial membership in the gym?) to check your form, do it. YouTube videos are tremendously helpful in imparting correct form, but on some movements it can be hard to know whether in fact you're using the form they recommend.

When you're learning any skill, do it when you're fresh (though after an appropriate warmup). Don't try to acquire lifting skills after a full running session.

And don't try to do two things at once: In the first couple sessions, when you're learning, don't try to lift a lot of weight; focus on the form and use weights just heavy enough to give you the feel for the exercise.

But once you *have* learned an exercise, don't stay with relatively light weights. Move up and *keep* moving up, as long as you can maintain sound form. Once you have sound technique, never be afraid to fail on a lift--failure means growth! But fail "in line"--don't start twisting your body around to horse the weight up any old how; always maintain good form.

When learning lifting exercises, even with relatively light weights, you're likely to get sore--even with good instruction and good form. This is so-called learning or coordination soreness that comes from tensing muscles unnecessarily (so you end up pitting the working muscle against its atagonist, which should be relaxed). It may show up a day or two after your session. It will pass; sleep, hydration, and good nutrition may speed its passing a bit.

Different things work for different people, but this has worked for me:

For one week, one set per exercise. Then

for two weeks, two sets per exercise. Then

for three weeks, three sets per exercise. Then

go with however many sets are approriate for a given movement.

Runningart2004 wrote:

Assuming you are lifting for general fitness:

3 Non-Consecutive Days (M/W/F):

1. Lower Body Push Variation

2. Upper Body Push Variation

3. Lower Body Pull Variation

4. Upper Body Pull Variation

Now this is where exercise progression comes into play:

Month 1: Body weight or light dumbbell variations: bodyweight Squat or goblet Squat, pushups, DB or KB swing, inverted rows. 3-5 sets to failure or fatigue. Just put in the time learning basic movement patterns. In and out of the gym in 45min

Month 2-4: 3 sets of 10, 1min rest

Back Squat

Bench Press

RDL

Pull-up

Planks

Month: 5-7: 5 sets of 5, 2-3min rest

Same exercises

There are lots of good videos detailing how to squat or do an RDL. Lookup Squat University.

Alan

Alan, I'd add a horizontal pulling exercise in months 2- 4 (like you did in month 1 with rowing). You need to balance out and externally rotate the shoulders.

Sure.

I mean it's not going to destroy him but I was just quickly throwing something together.

With your upper body lifts rotate horizontal and vertical pushing/pulling.

Monday: Bench/DB Row

Wednesday: Military Press/Pull-up

Friday: either/or but rotate each week.

Same with your lower body:

Monday/Wednesday: Squat/RDL

Friday: Deadlift/Front Squat

Rippetoe makes a real good dummy proof Deadlidt instructional video:

"Keep the bar over midfoot"

"Do not move the barbell!!"

Also whoever said do to Squats, Deadlifts, and Power Cleans IN ONE WORKOUT should never give lifting advice again :)

Granted that is probably ok for a complete noob because you don't have the strength nor technique to lift much weight to begin with but once you start getting up to a 2x bw Squat or Deadlift combining those is just not a good idea.

Alan

coleiolio wrote:

Thanks for all the recommendations.

W,W,W : Would you do core daily, and the other Upper body/Lower body once a week each? Or would you do them both on one day 3x a week.

I would do these three times a week. I think there's so few exercises that you could do all of them together. But, you can always jumble them up for variation and/or time constraints. (I wouldn't spend more than 30 minutes with supplemental exercises. )

Another fun variation would be to decide which exercises you need your weight room versus which ones you can do while zoning-out in the living room watching television in the evening. Your "living room exercises" forces you to have no excuses for lack of time to do your exercises (and you can forego my abovementioned rule of 30 minutes with supplemental exercises).

Upper Body: push-ups, chin-ups, pull-ups, dips

Core: Planks (regular, side, supine), flutter kicks, bicycles, V-ups, bird dog, (medicine ball) twists

Lower Body: body squats, lunges, spit squats, single leg squats, step-ups, farmer's carry

I think living room exercises can also be applied to hip strengthening exercises as well. (Good hip strengthening exercises include lateral leg lifts, clams, donkey kicks, fire hydrants, bridges, etc.) You could do those exercises on your "off days" from core & upper/lower body.