Beginning Workout Plan
If you are just starting out, the most important thing is to start out slowly so you don't get injured. It can take a year or more to get your muscles to the point where you can lift with 110% intensity - don't rush it, let your body slowly get used to the loads being placed on it.
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set
Remember, your muscles dont care if your weights are new, shiny, and chrome or rusty, used, and cast iron - dont waste money on stuff, buy usedand save money!
| If you have never lifted weights before and want to get started at home this video is a great way to get started! |
Don't push yourself too fast, we want to give the body time to adapt to the exercise to avoid injury. After the above workout is too easy for you, move to the one below. Very gradually add weight or reps each week, don't start out on day 1 trying to imitate Arnold Schwarzenegger or your lifting career will be very short. Since the workouts are not very intense when you are first starting out, we do whole-body workouts several times each week. Don't neglect the cardio! According to the American Heart Association, a min of 20 minutes of cardio is required EVERY day to maintain your cardiovascular fitness. Besides that, cardio will help you get rid of fat! When you stop seeing improvement in terms of your strength or the number of reps you can do, its time to move up to the intermediate workout. Don't be too hasty though, stick with this workout 3-6 months before moving up to the intermediate workout. Remember that adding muscle takes years, the most you can expect to add in a year is 5-10lbs. You will be amazed how much better you feel, both physically and mentally, after just a week of working out! Stick with it, mass follows strength, so as you slowly get stronger the muscle will get added at an almost imperceptible pace.
Beginning Home Workout |
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Mon |
Chest: 3 sets of pushups (push-ups), as many as you can do with 60s rest between sets Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets. Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets Abs: Two sets of crunches, as many as you can do with 60s rest between sets Cardio: 20 minutes - jog, brisk walk or bike Time Required - 50 minutes |
Tue |
Cardio: jog, brisk walk or bike Time Required - 30 minutes |
Wed |
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets Abs: Two sets of crunches, as many as you can do with 60s rest between sets Cardio: 20 minutes - jog, brisk walk or bike Time Required - 50 minutes
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Thu |
Cardio: jog, brisk walk or bike Time Required - 30 minutes |
Fri |
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets Abs: Two sets of crunches, as many as you can do with 60s rest between sets Cardio: 20 minutes - jog, brisk walk or bike Time Required - 50 minutes |
| Sat | Cardio: jog, brisk walk or bike Time Required - 30 minutes |
| Sun | Cardio: jog, brisk walk or bike Time Required - 30 minutes |
| time = 4.5hrs/week |