Welcome to week four of our weight training program designed for beginners. If you are new to the gym or looking to shake up your workout routine, you are in the right place. In this post, we will take you through step-by-step workouts to get you moving and building strength in no time. Follow along and you’ll be amazed at what your body can do. Let’s get started!
WEEK 4 | Weight Training for Beginners at the Gym | Step-by-Step Workouts
Introduction
Congratulations on completing the first three weeks of the beginner gym workout guide! By now, you should be feeling more comfortable with the gym and with the exercises. This final week is designed to push your limits and challenge you in new ways. With a focus on weight training, you will gain strength and muscle definition. Remember to listen to your body, take things at your own pace, and strive for progress, not perfection.
Full Body Day
On this day, you will work out all the major muscle groups in your body. The exercises will be a combination of compound movements (exercises that work more than one muscle group at a time) and isolation movements (exercises that focus on one muscle group at a time).
- Warm-up: 5-10 minutes of cardio (jogging, cycling, rowing) and dynamic stretching (leg swings, arm circles)
- Squats (3 sets of 10 reps): place a barbell on your shoulders and squat down until your hips are parallel to your knees, then stand back up
- Chest Press (3 sets of 12 reps): lie on a bench and press dumbbells up over your chest
- Deadlifts (3 sets of 8 reps): stand with your feet hip-width apart and lift a barbell from the floor up to your hips in a straight line, keeping your back straight
- Lunges (3 sets of 12 reps per leg): step forward with one foot and lower your back knee down to a 90-degree angle, then step back up and repeat on the other leg
- Shoulder Press (3 sets of 10 reps): stand with dumbbells in each hand and raise your arms up above your head, then lower back down
Lower Body Day
This day will focus on the lower body muscles, including the glutes, quads, hamstrings, and calves. These exercises will help you build strong, toned legs.
- Warm-up: 5-10 minutes of cardio (jogging, cycling, rowing) and dynamic stretching (leg swings, arm circles)
- Leg Press (3 sets of 12 reps): sit in the leg press machine and push the weight away from your body, then lower back down
- Leg Extensions (3 sets of 12 reps): sit in the leg extension machine and straighten your legs out in front of you, then lower back down
- Deadlifts (3 sets of 8 reps): stand with your feet hip-width apart and lift a barbell from the floor up to your hips in a straight line, keeping your back straight
- Walking Lunges (3 sets of 12 reps per leg): step forward with one foot and lower your back knee down to a 90-degree angle, then step forward with the other leg and repeat
- Calf Raises (3 sets of 15 reps): stand on a raised platform with your heels hanging off the edge and raise up onto your tiptoes, then lower back down
Upper Body Day
This day will focus on the upper body muscles, including the chest, back, arms, and shoulders. These exercises will help you build strength and definition in your upper body.
- Warm-up: 5-10 minutes of cardio (jogging, cycling, rowing) and dynamic stretching (leg swings, arm circles)
- Bench Press (3 sets of 10 reps): lie on a bench and press a barbell up over your chest
- Lat Pulldowns (3 sets of 12 reps): sit at the lat pulldown machine and pull the bar down to your chest, then release back up
- Bicep Curls (3 sets of 12 reps per arm): stand with dumbbells in each hand and curl them up to your shoulders, then release back down
- Tricep Extensions (3 sets of 12 reps): sit at the tricep extension machine and extend your arms out straight behind you, then release back in
- Shoulder Flys (3 sets of 10 reps): stand with dumbbells in each hand and lift your arms out to your sides, then lower back down
Conclusion
Congratulations on completing all four weeks of the beginner gym workout guide! You should be proud of yourself for taking the initiative to improve your health and fitness. Remember that fitness is a journey, not a destination, and that the more you put in, the more you will get out. Continue to challenge yourself, mix up your routine, and have fun!
FAQs
-
Can I repeat one of the workouts from a previous week instead of doing the full body, lower body, and upper body days?
A: Yes, feel free to mix and match the workouts to fit your needs and preferences. -
Do I need to lift heavy weights to see results?
A: No, you can see results with lighter weights and higher reps, as long as you challenge yourself and focus on proper form. -
How long will it take to see results from the workouts?
A: It depends on your starting fitness level, diet, and consistency with the workouts. Generally, you can start to see results in 4-6 weeks with regular exercise and healthy eating habits. -
Can I substitute other exercises for the ones listed in the workout guide?
A: Yes, as long as you are still working the same muscle groups and challenging yourself. -
What should I do if I feel sore after a workout?
A: It is normal to feel sore after a workout, but make sure to allow your body time to rest and recover. Stretching, foam rolling, and getting enough sleep can also help alleviate soreness.