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Weight training can at first seem like a lot of work. Looking over a gym or a fitness store, where machines often feature dozens of exercises, it seems like to simply give the body a good once-over with some resistance would take hours. However, this need not be the case to get good results from a weight training regime. In fact, you can see results with just a thirty minute routine.
Proper training is the key to seeing real results with thirty minute program. In order to get the results of a weight training program, you'll need to train often. Consider going through your routine two to three times a week. Within these separate days visit each part of the body at least three times a week. Still within each day, go through the whole body-don't just hit your legs one day, your upper body another-and target different muscles on different days.
Follow your progress with a close eye. Go for around three sets of about ten reps each with five seconds up and five seconds down between each rep so that the motion isn't only accomplished by momentum. By the last rep of the last set, that weight should feel near impossible to lift again. If it feels too light, make sure the next time you return to your routine, that you increase the weight. Of course, factor in resting between sets, about thirty seconds, and motions as well, which will happen as you set up.
Now that the basics are down, you can simplify a lot of your routine by focusing on core muscles-arms, pectorals, shoulders, and legs-rather than on more complex motions found on many machines. The basic motions will be the bench press, arm curls, shoulder press, and pull ups for your upper body. Then there are the squats, leg extensions, and leg curl for your legs.
These basic motions will hit your major muscle groups. A good beginner routine may run something as simple as bench press and shoulder press for the upper body, matched with squats and leg curls for the lower body on one day; then followed by arm curls and pull ups, and leg extensions on another. You can of course, repeat exercises on different days, but keep in mind that you want to hit a certain muscle no more than three times in a particular day, so don't do all the motions on a single day.
As a final note, remember that muscle builds 24-48 hours after exercise, so space out your sessions for maximum effect.
