Where to Start
For someone just really breaking into weight training for the first time it can be overwhelming to say the least. You walk into a gym full of all walks of life, staring at you like you are the new kid in school. And the best part is, after about 10 minutes they realize you have no idea what you are doing. Sounds inviting right? Wrong, in fact these last few sentences are the reason most people never step foot in the gym and take control of their health. So this being said, having a solid plan put together before you blindly walk into the gym will help you get way ahead of the game compared to most.
Taking into consideration that you haven’t really ever exercised with weights I think the easiest way to get started would be to break down your workouts into a 2 day split. One day upper body, followed by a day of lower body. This way it makes the exercises you do easy to categorize. This 2 day split can be performed twice in a week. Monday and Thursday can be upper body, and Tuesday and Friday can be lower body. Then take Saturday and Sunday off for recovery. Also by flip flopping the days between upper and lower it allows you to recovery well between sessions. This can be done week to week for a long time before you would really need to switch anything up.
From here you need to put together a program for each day. For a beginner I would recommend doing moves that involve MORE than one muscle group. These types of moves are called compound movements such as the bench press, military press, or bent over rows. These moves will give you the best overall bang for your buck results wise. In fact, a great program for beginners that involves compound movements is the 5,3,1 program. For a great explanation and breakdown of the program check out the creator, Jim Wendler’s website. There is a lot of content out there written on this so I would highly recommend it. For a detailed exercise routine I myself can always lend a hand so if you would like any help with putting together your own customized routine feel free to contact us and I will help you as well. A custom routine would really focus more on the intricacies of your own personal goals. For example, say you were a former athlete and wanted to keep your legs strong and in good shape, well you would be doing a completely different routine from someone training to get a 400+lb bench press. So remember different goals will require a different focus.