This is an article about workout programs which can be used by weightlifters. Bodybuilders lift weights as part of their training as do people wanting to keep fit. Athletes and footballers, etc all use weights as part of their training. The sample weightlifting routine discussed in this article is aimed at athletes who want to develop real functional strength and power.
Plan, plan, and plan
In beginning your training, the first step is to sort out your workout, to plan a good weightlifting routine. And as most of us are not trained in this field, expert advice is a given. Don’t plan your own downfall and don’t train to fail. So what should you do, how and when? Remember that while weight training by athletes and bodybuilders may concentrate on an isolated exercise, weightlifters rarely follow this course of action. Weightlifters use a schedule which is a combination of exercises such as the 5×5 lifting program – which is an awesome beginning weightlifting routine.
Solid 5×5 Program
This schedule gets its name from the fact that there are 5 exercises with most being repeated 5 times, hence the title 5×5. There are several variations of the exercises which are shown below as Workout A and Workout B. Variation is important from the point of view of giving muscles a different workout and from the ‘change is as good as a holiday’ point of view. One factor which doesn’t change though is the need for rest between workouts. The importance of proper rest periods in your schedule cannot be stressed too highly as the body needs time to recover. Muscle growth and its consequent development of strength will only occur if appropriate rest days are observed. Here is a typical schedule of two workouts in the Strong Lift 5×5 schedule.
Workout A
Squat 5×5
Bench Press 5×5
Inverted Rows 3xF
Pushups 3xF
Reverse Crunch 3×12
Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups/Chin-ups 3xF
Prone Bridges 3×30sec
The above workouts are not time-consuming and nor should any schedule you undertake. It is a decent weightlifting routine for beginners. The aim of your weightlifting routine is to build muscle with a side benefit of losing weight. These are the fundamentals of any strength training program. Oh, and of course, to remain injury free. The best schedule in the world and the most enthusiastic weightlifter in the gym will count for nothing if the weightlifter is injured. Know and follow all the safety procedures. Never take short cuts and heed professional advice on all matters regarding your body and your schedule.
Keeping your schedule simple can be excellent advice. A 3 day weightlifting routine when the collection of exercises is right and the training is disciplined, will give you a powerful basis upon which to build your career in weightlifting. By choosing a weightlifting schedule which is right for you, the ‘less is more’ principle applies. You will make more progress by planning well and executing your training in a proper and disciplined way.
Finally here is a word about setting goals. Your weightlifting schedule needs a goal or goals but setting the impossible is bad. Make your goal achievable and be prepared to upgrade it as you progress.
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