How to Start Lifting Weights (Part 2)

If you are unsure how to start lifting weights, this three part series is perfect for you!

In Part 1, I outlined the main compound exercises that will be used in this beginners weight lifting program. Today, I’m providing you with a 6 week Jump Start Plan that will incorporate these main compound lifts to help you start lifting weights!

This program includes four workouts per week. Three of the workouts will focus on lifting weights and one of the workouts will focus on high intensity interval training. It may not seem like much at first, but if you are pushing yourself with the weights, you will be sweating up a storm after each lifting session.

You know my feelings on cardio and how only doing cardio won’t get you the sculpted body that you want, so there is only one cardio day per week in this plan. The “OFF” days are active rest days, so feel free to sit on your butt all day or go for an easy walk, hike or bike ride.

BIG BOLD NOTE: LIFT HEAVY! By the last couple of reps per set, your heart rate should be up, you should feel fatigued and you should be struggling to get those last reps in. Ladies, I know you are probably thinking “I don’t want to bulk up.” I don’t know how or why that thought was created, but one of the biggest lessons I learned was that it’s a complete myth. I only saw real changes in my physique once I started lifting heavy. I started building lean muscle and completely changed the shape of my body.

How to Start Lifting Weights (6 Week Program)

Here’s the layout for the next 6 weeks:

Workout A:

Warmup:

• 5 minutes on any aerobic machine
• 10  minutes active stretching

*Beginners will perform Assisted Pull-ups until they are able to do them unassisted.

Warm down: Stretch and foam roll.

Workout C:

Warmup:

• 5 minutes on any aerobic machine
• 10  minutes active stretching

Sunday Interval Run:

Ladies, please keep in mind: Results don’t happen overnight. This is just a get started guide and while six weeks is a good amount of time to get ramped up, you have to continue to lift weights and build upon this plan to continue to see results. I’ve built some plans to help you do this!

Building muscle is a long process, but when done right, you will see long lasting results! Make this a lifestyle, not a quick fix. After you’re done with this six weeks, experiment with new exercises and begin incorporating ‘accessory’ exercises, which are moves that will focus on one or two muscle groups as opposed to compound exercises, which work more muscle groups.

In Part Three of this series I will discuss proper nutrition to go alongside your new lifting routine. Diet is about 70% responsible for what our bodies look like, so it’s important that you focus on it.

FYI: Head over here for Part 3 of How to Start Lifting Weights and take a look at my supplement recommendations for you!

Now you tell me…

How many times per week do you usually workout?

Do you prefer weights or cardio?

Favorite post-workout snack?