Fitness Ver Workout Beginner Weightlifting Program for a Month

Beginner Weightlifting Program for a Month

It’s no secret that strength training offers hundreds of benefits. Whether it’s to prevent health-issue, build bigger muscles, strengthen bones or increase metabolism, everyone can benefit from a regular weightlifting routine. But with so many exercise options, levels and tools, even the most experienced weightlifter can sometimes feel overwhelmed. This 30-day program goes back to basics with simple movements that take advantage of all the benefits of a strength training routine.


This Routine includes three days of weightlifting per week with only five exercises per workout. The three days are divided into different movement centers to ensure that all common muscles and movements are targeted each week. As the weeks go by, the load (weight) increases, the repetitions decrease and the sets increase. The overall goal is to maintain the correct movement patterns and increase the weight only when you have achieved this progression.

Give yourself at least 48 hours of rest between each training day. For example, choose a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday schedule. These rest days allow muscle recovery, which leads to strength and neurological gains.

Most importantly, start simple and take pride in integrating Resistance training into your life. All great successes come from small beginnings.



How to do it: Hold a moderate to heavy dumbbell in your left hand and place your right hand and right knee on a bench. Place a neutral spine, look slightly forward, reach behind the left shoulder blade and pull the dumbbell up to the rib cage. Repeat after the prescribed number of repetitions on the other side.

Squat chalice

How to do it: Hold a dumbbell or a heavier Kettlebell against your chest. Your feet should be slightly wider than shoulder width apart, with your toes facing slightly outward. Let your hips fall directly to the floor with your chest open and your shoulders anchored down and back. Sink as deep as possible into the squat. Imagine that you separate the floor with your feet and contract your glutes while you return to the starting position.

Modification: To make this exercise easier, perform it as a bodyweight exercise without dumbbells.


How to do it: sit in front of a low cable machine; most of them have a bench to sit on. Take a double-handled accessory and sit in the up position. Reach behind your shoulder blades and pull both hands towards your rib cage. The only movement should take place in the arms; your torso and legs remain stable and stationary. Slowly extend your arms and repeat.

Trainer’s Note: This can be done with a cable machine or, as illustrated above, with a resistance band.


How to do it: Place a mini-strip just above your knees. Push your knees outwards on your middle toes and resist the band as it tries to pull your knees. Start in the quarter squat position and enter a wider position with your left foot to the side. Then bring your right foot back to a shoulder-width distance without pulling it to the floor. Make sure that your toes are pointing forward, your knees are pushing outward and that your posture remains straight at all times.


How to do it: Tie a long resistance band about 1 foot off the floor. Facing the anchor point, place your right forearm on the floor with your elbow directly under your right shoulder. Push into a strong side plank position, keeping a straight line with your ears, shoulders, hips and heels. Grasp the end (or handle) of the resistance band with your left hand. Avoid rotation or flaccidity in the band and pull your left hand towards your rib cage. Return your left hand to the starting position and repeat the prescribed number of repetitions. Repeat on the other side.

Modification: to facilitate this exercise, it can also be performed with your knees on the floor.

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