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The Beginner’s Toolkit: How Do I Start A Weight Training Program?

Weeks 3-4: Step It Up
Now it’s time to create a workout plan and use slightly heavier weights. You should begin to feel each workout ending with a bit of fatigue in the muscle, and soreness in the area trained for about 1-3 days afterwards. That’s your goal — not “pain”, but soreness. It’s a good sore, trust me.

Here’s an ideal beginner’s workout. In fact, I can say with 100% certainty that this workout would do it for most intermediate trainers, as almost everyone is overtrained rather than undertrained. Again, you must have your thinking, goals and nutrition plan set. This is where Fit Over 40 can really be a lifesaver — figuratively and literally. I had one client write me and say that just one suggestion from Fit Over 40 saved his life. He discovered a severely blocked artery thanks to a few tests I recommend, and the nutrition plan I personally follow allowed him to recover from the surgery and eventually progress well past his previous level of fitness. That story made my year!

Next:

| Weight Training Tips
| Weeks 1-2: Ease In
| Weeks 3-4: Step It Up
| Day One: Chest and Back
| Day Two: Legs And Abs
| Day Three: Shoulders And Arms