A Guide To Weight Training For Beginners


Take a look at this step-by-step workout routine to start weight training for beginners.

Step 1: Front Squat

Squats are one of the best weight training exercises that target the glutes, quads and lower back, depending on whether you are doing Front Squats or Back Squats.

It’s definitely one of the best weight training workouts for leg muscle mass.


  • Stand inside a squat rack and set the barbell parallel to your chest.
  • Position yourself under the bar so the weight rests across your front deltoids.
  • After you’ve positioned the bar, place your hands under the bar so your palms are facing upward. Push your elbows upward until your upper arms are parallel to the floor. This will be your grip all throughout the exercise.
  • Once you’ve established a firm grip on the bar, lift the weight off the rack, keep your feet shoulder-width apart, and take two steps away from the rack. This will be your starting position.
  • Slowly lower your torso by bending your knees until your thighs are parallel to the floor.
  • Next, push your body back up to the starting position.
  • Do two to three sets of eight reps.

Step 2: 3-Point Dumbbell Row

3-point dumbbell rows are weight training exercises that primarily hit your lats. At the same time, they also work your lower traps and rhomboids.

Also, if you want to do weight training at home, all you’ll need for this exercise is a pair of dumbbells.


  • Place your dumbbells on each side of a flat bench.
  • Position your right knee on the bench then bend your body forward until your torso is parallel to the floor. Place your right hand on the bench for support
  • Use your left hand to pick up the dumbbell on your left side.
  • Keeping your elbows close to your body, pull the weight up to your chest.
  • Lower the weight back down. This counts as one rep
  • Do two sets of 12 reps on each side.

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Step 3: Push-Up

If you’re just beginning with weight training, push-ups might be one of the first exercises you’ll learn. They’re a great beginner weight training exercise you can do anywhere.

The standard push-up primarily targets the chest muscles. But it also works the shoulders, deltoids, and triceps.

  • Place your hands on the ground around shoulder-width apart. Keep your legs together and extended behind you.
  • Once you’ve positioned yourself, slowly lower your torso until you’re about an inch away from the floor.
  • Push yourself back up to the starting position.
  • Do two sets of 12 to 15 reps.

Step 4: Single-Leg Bridge

If you’re weight training for weight loss, then this exercise is perfect for you. While the single-leg bridge primarily works your glutes, it’s also a great core-strengthening exercise.

The single-leg bridge is also a great workout to sculpt those washboard abs you’ve always wanted.


  • Lie on your back with your feet planted on the ground and your knees bent.
  • Raise your left leg and extend it in front of you. This will be your starting position.
  • Drive your heel to the ground to push your hips upward.
  • Slowly lower your body back down. This counts as one rep.
  • Do two sets of 12 reps on each leg.

Step 5: Dumbbell Pullover

Dumbbell pullovers primarily work your pecs but your back muscles also assist all throughout the exercise. While performing this workout, remember to maintain a slow, controlled tempo.


  • Hold a dumbbell with both your hands then lie down on a flat bench.
  • Raise the dumbbell upward in front of you. This will be your starting position.
  • Slowly lower the weight behind your head as far back as possible.
  • Lift the weight back up while flexing your pecs.
  • Do two sets of 12 reps.

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Step 6: Plank

All the best weight training routines incorporate some kind of core exercise at the end. Doing planks is a great way to strengthen your abs, back, and core.

If you’re strength training for weight loss, you can add this exercise to your routines. It may seem easy but it takes a lot of strength and endurance to hold a plank position.


  • Get into a push-up position but with your forearms on the ground and elbows bent at 90°.
  • Your body should be parallel to the ground.
  • Hold this position for 60 seconds.
  • Do two sets of 60-second planks.

Check out ShredZone’s workout plan for bigger arms:


These are just the basics of weight training for beginners. Once you get the hang of weightlifting, you can further maximize the benefits of weight training by committing to a customized regimen.

Similarly, you can opt to challenge your body by taking on more difficult workout routines. What’s important is that you follow a fitness plan that suits your lifestyle and meets your needs.

Do you think this is a great way to start weight training for beginners? Share your thoughts with us in the comments section below!

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