Recently decide to get fit? Want to take up a strength or weight-lifting program, but don't know where to start? Here are the basic guidelines, rules and easy-to-follow workout for strength, fat loss or just overall fitness!
Recently decide to get fit? Want to take up a strength or weight-lifting program, but don't know where to start? Everyone has been in this position at least once before; you're new at the gym, and you don't know where to go or what to lift or how to use the machines. Well, help is here!

I am going to tell you the basic guidelines and rules for starting out in a weight-lifting program; whether it is for strength, weight loss, lean muscle gain or just overall fitness this article and workout can help you figure things out and get started off on the right foot towards your health and fitness goals.

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 12 weeks) can provide such benefits as:

Increased muscle fiber size
Increased muscle contractile strength
Increased tendon strength
Increased ligament strength


All of these add up to a much healthier, fit and less likely to be injured body; not to mention you end up looking pretty good too!


A Few Rules Of Lifting Etiquette:


To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use.


Be sure to re-rack all the weight and replace all the dumbbells or barbells that are used.


Don't rest for extended periods of time on a machine that someone is waiting for; if possible work in with them between sets, most people are more than willing to share when asked nicely.

Finally, please, leave your cell phone in your locker or car; nothing is more distracting than listening to another person's conversation, unwillingly.


Also, Some Common Mistakes To Avoid:


Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.


Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.


Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights 'fast' some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma.

*Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints.

Related Muscle Fiber Articles:

Muscle Physiology - Oh Those Crazy Muscles! - By Eric Broser
Fiber Type Training. - By Dr. David Ryan
Muscle Fibers: How Do They Differ? - By Shannon Clark
Other Muscle Fiber Articles...


Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.



Beginner Weight/Strength Training Workout



Guidelines For This Workout:


This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.


You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.

Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.



Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.


Take one day off from weight training between each workout.

For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.


For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.

It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.


Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.


Cardio Respiratory Warm-Up:


Warm up by performing 5-10 minutes of moderate intensity cardio work, on any machine (treadmill or elliptical), or using any modality (walking, jumping rope) that works the large muscles of the body; increasing blood flow and warming the muscles themselves.



Leg Press:


Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound


Tips:

Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips.

Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then begin to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.


Leg Extension:


Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation


Tips:

Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine.

Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!


Lying Leg Curls:


Exercise Data
Main Muscle Worked: Hamstrings (Biceps Femoris)
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation


Tips:

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support.

Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

Or if your gym or fitness center is equipped with a seated leg; but select one or the other, don't do both!