Free Weights Workout Program

Get The Most From Your Free
Weights Workout Program

“Weight Training Techniques And Tips That Work!”

Free Weights Workout ProgramAre you ready to get started on your fitness goals, but not sure where to begin?

Taking the time to properly plan your free weights workout program is one of the most important, yet most overlooked components of a successful weight lifting plan.

I’m sure you’ve all heard the saying, “Failing to plan is planning to fail!”

When it comes to lifting weights however, a failure to plan properly is usually the difference between achieving your goals and throwing in the towel before you ever get the ball rolling in the right direction.

Follow the outline below to ensure that your weight lifting workout is free of the most common pitfalls before you hit the gym. Your body can thank me later!

Weight Training Techniques and Tips -
Recovery The Key To Weight Lifting Success!

The single most important concept to grasp when creating your free weights workout program is the idea that your body needs adequate rest to properly recuperate and recover from lifting weights.

In case you didn’t know, lifting weights causes damage to your muscle cells.  While this damage is not necessarily a bad thing, your body needs to have the right environment to rest.

If you do not allow enough time for your body to recover between workouts, you will begin to feel irritable and sore all of the time.  You will not build as much muscle mass, burn as much body fat or gain as much strength as someone who properly plans for adequate rest and recovery.

For beginners and people who are just getting back into the swing of things, I recommend performing your weight training workouts every other day for at least the first month.

Listed below are a few things to keep in mind as you put your free weights workout program together:

  • When structuring your workouts focus on only 1 -2 body parts per workout, no more. This will help to keep you focused during your workouts, and prevent the dreaded “marathon” workouts popular in the 80′s.
  • Group your exercises by body part and only perform 2 exercises per body part per workout. If you are following along, this means that at the most, you will be doing 4 exercises per workout.
  • Keep each set in the 10-12 repetition range. This will help to ensure that you do not overdo it. Keep in mind that as your body strengthens and progresses, this may change, but for know, it is the safest place to begin.
  • Work each muscle group only one time per week. This ensures that each muscle group has adequate time to rest and recover.
  • Make sure to rest for a minimum of 2 minutes between exercise sets. This should be enough time for your muscles to regain strength and perform the next set.

Some things that will help your body recover outside of the gym are…

  • Adequate Hydration - Make it a habit to drink a minimum of 1 gallon of water per day.
  • Adequate Sleep - While it has been documented that not everybody needs the same amount of sleep to “recharge” their bodies, it is important to get a minimum of 8 hours of sleep each night if you are lifting weights.
  • Proper Diet - Make sure that your nutritional strategy is not in conflict with your goals. Many people make the mistake of eating too many or not enough calories to achieve their goals. Work with a knowledgeable doctor or nutritionist to iron out your diet. Skipping this step will not only hider your fitness results, but may be dangerous. People who lift weights, typically need to consume more calories than people who are not lifting weights.

Whether you are just starting out, or are a seasoned fitness veteran putting these proven weight training techniques and tips to the test, will definitely help get your free weights workout program moving in the right direction.

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