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Beginner weight training

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  • Beginner weight training

    Not sure if there is a thread on this already. If so, please direct me to it.

    In any case I just started lifting (today). I'm having some trouble knowing what to do, though, and I was hoping someone could suggest a rotation of exercises. My base fitness level is: I bike every day with weight 'cause it's how I get around, plus I do 15-30 mins of bodyweight exercises with minimal weight (less than 10lbs) 2-3 times a week. I can do one pull-up and hold a plank for about a minute.

    I'm mostly interested in doing weighted squats, pull-ups, using free weights, and using the bench press. If someone could suggest a beginning weight routine that I could modify with more reps/weight as I go along, that'd be great!

  • #2
    Starting strength is a solid program to try but you can do a lot worse than doing one main lift per session (squat, deadlift, bench, OH press) with a couple of assistance exercises like pull ups and dips. Aim for 3 sets of 5 reps on each main lift with enough rest in between to keep the quality up. As you get stronger, add a little more weight.

    Most people overcomplicate these things so this is a simple way to ease yourself in gradually.
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    • #3
      Starting Strength. (Whether you follow this program or not, the book is awesome. Includes weighted chinups as an exercise, I think)

      Stronglifts 5x5, often just called Stronglifts. (This one is free, but you have to work out the form from videos and internet posts rather than a book. Comes with an app and/or an excel spreadsheet for logging. Does not incorporate pullups or chinups.)

      Those programs are great for beginners, both simple and effective, and hit pretty much everything you wanted to do.