Beginner’s Weight Training Plan

It’s here! This is the training program that I used when I started back at the gym. It targets the entire body, so it’s great if you only have time for 3 to 4 gym sessions per week. Just print it out and take it with you! Here a are a few guidelines before you get started.

  1. Make sure you are fit enough to start training. Consult your doctor or personal trainer to make sure you have their go before starting any new training program.
  2. Start by a quick cardio session (5 to 15 minutes) on your favourite machine to get warmed up before you head to the weight lifting section of your gym.
  3. I’ve included pictures of each exercises so that you have a reminder of what they are once you hit the gym. I suggest checking them out on google before you start if they are unfamiliar. There is a ton of videos for each exercise, so you should have no trouble finding them.
  4. I’ve included a suggested repetition and series number. 3 x 10-12 means that you should go for 3 series of 10 to 12 repetitions (so you do the exercise 3 times for 10 to 12 times). You can also see the rest period for each exercise. This is the rest period you should give your muscles to recover between each series. So you do your first 10-12 reps, rest 1 minute, do your second series, rest 1 minute and do your final series.
  5. I’ve also included a tempo. Basically, each exercise here has an eccentric (the muscle lengthens) and a concentric phase (the muscles shortens). These two phases are kept equal in this plan and should last two seconds. For example, if you are doind the biceps curl, starting with the weights at the bottom with your arms straight, it should take you two seconds to bring the weights to your shoulder and then two seconds to bring your arms straights again, without any pause at the bottom or at the shoulders. That’s what the 2-0-2-0 means.
  6. To know how much weight you should use, I suggest going through trial and error. Start at a low weigth and see if you can do no more than 12 reps. If you can do 13, 15, or even 20 reps, up the weigth. Let your muscles rest for 1 minute, and repeat the process until you find a weigth for which you can only do 12 reps and not one more.

I really hope you’ll give this program a try! Let me know what you think!

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Click here to download the pdf !

Remember that I’m not a personal trainer, but simply a gym enthousiast. You should always check with a personal trainer, a kinesiologist or your health care practitioner before changing your exercise routine. Be careful and have fun!

 

Something new has been cooking at My Lighthearted Kitchen: an exercise section!

I have been playing around with this idea for a while now, and I have finally decided to share my training sessions with you. Some of you might know that I have started weight training in January and have been completely obsessed with this sport ever since.

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I have to say that it has been incredible to go back to the gym to take care and put my body to the test with each session. I love the rush of satisfaction I get every time and can up the repetition number or the weight I’m lifting. It really helps me feel better in my own skin while also giving me some “me-time” at the gym. After a back injury that prevented me from seriously exercising and two years of intense work as a teacher, it’s great to sweat and to exercise again.

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Because I love weight training so much, I decided that sharing my work-out plans could be a good way to spread this sport. Too many girls and women are intimidated to go in the weight training section of their gym, and it’s a realy shame. Getting stronger is a great way to build self-confidence at the same time as a great posture and more available muscles.

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Right now, I change my work-out routines every 8 weeks. Each work-out routine is composed of 5 training days: 1 leg day, 2 push days and 2 pull days. I include 2 rest days to let my body rest and my muscles grow and get stronger. I sometimes repeat the led day a second time if I feel like I don’t need the 2 rest days. I like working with the same exercises for 8 weeks because it gives me time to learn the exercises properly and to progress with them. Remember that you need to push yourself every single time you set foot in the gym! As for cardio and abs, I alternate between cardio sessions and ab training sessions each time I go to the gym.

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So, what will you find in this section of the blog? First, a beginner’s training routine to get you started in the gym. This is a whole body routine that you can do 3 to 4 times a week for the first 8 to 12 weeks of your new training regimen. This is to get you used to going to the gym and gently starting to push your body into liking weight training. After that, I will post my work-out routines every 8 weeks. You are welcome to join me in the gym!

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Remember that I’m not a personal trainer, but simply a gym enthousiast. You should always check with a personal trainer, a kinesiologist or your health care practitioner before changing your exercise routine. Be careful and have fun!