Here’s a one-month weight lifting workout plan for beginners that focuses on building a solid foundation of strength and improving overall fitness. Before starting any new exercise program, it’s essential to consult with a healthcare professional, especially if you have underlying health concerns.
Week 1: Full Body Basics
Day 1: Upper Body
- Bench Press – 3 sets of 8-10 reps
- Dumbbell Rows – 3 sets of 8-10 reps
- Push-Ups (or modified push-ups) – 3 sets to failure
- Bicep Curls – 3 sets of 10-12 reps
- Tricep Dips – 3 sets of 10-12 reps
Day 2: Lower Body
- Squats – 3 sets of 8-10 reps
- Lunges – 3 sets of 8-10 reps per leg
- Leg Press – 3 sets of 10-12 reps
- Standing Calf Raises – 3 sets of 10-12 reps
Day 3: Rest
Day 4: Full Body
- Deadlift – 3 sets of 6-8 reps
- Pull-Ups (or assisted pull-ups) – 3 sets to failure
- Standing Shoulder Press – 3 sets of 8-10 reps
- Plank – 3 sets, hold for as long as possible
Day 5: Rest
Day 6: Full Body
- Dumbbell Bench Press – 3 sets of 8-10 reps
- Lat Pulldowns – 3 sets of 8-10 reps
- Dumbbell Lunges – 3 sets of 8-10 reps per leg
- Bicep Hammer Curls – 3 sets of 10-12 reps
- Tricep Skull Crushers – 3 sets of 10-12 reps
Day 7: Rest
Week 2: Progressive Overload
In Week 2, try to increase the weight slightly for each exercise while maintaining good form.
Week 3: More Sets and Reps
In Week 3, increase the number of sets for each exercise to 4, and aim for 12-15 reps per set.
Week 4: Variations and Challenge
In Week 4, introduce variations and increase intensity. Consider trying different grips or stances for exercises like pull-ups, squats, and deadlifts to challenge your muscles differently.
- Perform a 5-10 minute warm-up before each workout. This can include light cardio (e.g., jogging in place) and dynamic stretching.
- Focus on proper form and technique; it’s more important than lifting heavy weights.
- Rest for 1-2 minutes between sets and exercises.
- Gradually increase the weight as you progress but maintain control and good form.
Remember to maintain proper nutrition, stay hydrated, and get adequate rest for recovery. This beginner’s weight lifting plan is designed to help you build strength and familiarize yourself with fundamental exercises. Once you complete this one-month program, you can explore more advanced routines and consider working with a personal trainer to continue your fitness journey.