I have been weight training consistently since 1985. I have not missed a week since then. Because I am often asked for advice about beginning weights training.
These days I mostly do a full body workout three times a week and have three days a week for cycling or riding an exercise bike. I aim for 30 minutes of either weights or cycling per session. This is enough to keep me fit and maintain muscle in my late 50s.
Please note: Please be aware that this is only advice, I am not a qualified fitness trainer. Weight training is my hobby and I explain this to people who ask my advice.
When starting out I give people one exercise per major body part and do one set of ten repetitions. Then wait a minute or two and move on to the next exercise on the list.
An example might look like this below.
- Shoulder press with dumbbells
- Lat pulldowns for back
- Dumbbell bench press for chest
- Dumbbell curls for biceps
- Tricep pushdowns
- Leg extensions for thighs
- Dumbbell squat for thighs
- Leg curls for hamstrings
- Calf raises on a small block
- Cross body crunch
On the exercises above I have added links to the exercise demonstrations on bodybuilding.com. This website has lots of beginner workouts too.
The key to remember when you start out is to not over do it. Start with lighter weights than you think you need and slowly progress over 6-12 months.
One final piece of advice is to rest for 48-72 hours after your gym session. This is to allow your muscles time to recover and grow after your workout.
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