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Beginning a weight training routine can be at first intimidating. There's a lot of equipment to learn, and if you're at a gym, a lot of other people who look like they know a heck of a lot more than you. Despite appearances, weight training is very simple to get started, and unlike a big aerobics class, you can tailor your program to your needs and abilities.
For a complete beginner, it's best to start at a gym or with an exercise machine. The machines will guide you in completing motions safely to avoid unnecessary injury from inexperience. However, a good training session with a certified physical instructor can help you gain the benefits of free weights, which can be more easily used at home.
A good routine should last around thirty minutes. Try for about two sessions a week. Of course, some exercise is better than none, to really see results, you'll need to train regularly.
Beginners should try to cover the whole body for each routine, but should focus on the basic movements that don't involve too much joint movement and focus on the major muscles of the body-arms, legs, chest, and back. Choosing these will allow you to dive right into training and see results faster than focusing on the small muscles trained by more complex movements.
The basic movements of the bench press, arm curl, shoulder press, and pull ups will build your upper body while the leg extensions, leg curls, and squats will build your lower body. Choose from these movements for each session, but do not hit up more a single muscle more than three times a session. You want to work a muscle, but not burn it out. Keep in mind that you want to work your whole body regardless of how you balance your work out.
For each motion, go for around three sets of about ten reps per set. By that last rep, you'll want to feel like you've hit your limit on that motion. Make sure you don't cheat, whether you're using free weights or a machine, aim for five seconds up five seconds down as you lift so not to take advantage of momentum to just get reps finished.
Finally, work on these basic motions, but also think about your goals. If you're looking to build muscle, do more weight and less reps. Or, if you're looking to tone, try the opposite. If you need better legs for running, work these more often, and likewise for other activities.
