An 8 - Week Beginning Weight Lifting Program
WARNING: You should always first get checked out by your physician before starting any exercise program. If you've been cleared by your doctor then please read on.
First you will need to either join a gym or purchase some home equipment.
Home Equipment
1. A lifting rack with barbell and weight plates OR dumbbells with a pull-up bar
2. A Weight Bench
The Program
Day 1: Push
Barbell Bench Press : Warm-Up and 3 sets of 4-6 reps
Incline Barbell Bench Press: 3 sets of 4-6 reps
Dumbbell Bench Press : 3 sets of 4-6 reps
Triceps Pushdown : 3 sets of 4-6 reps
Day 2: Pull
Barbell Deadlift : Warm - Up and 3 sets of 4-6 reps
One-Arm Dumbbell Row : 3 sets of 4-6 reps
Lat Pulldown (Medium Grip) : 3 sets of 6-8 reps
Alternating Dumbbell Curl : 3 sets of 6-8 reps
Day 3 : Lower Body
Barbell Squat : Warm - Up and 3 sets of 4-6 reps
Leg Curl : 3 sets of 6-8 reps
Leg Press : 3 sets of 6-8 reps
Dumbbell Lunge: 3 sets of 6-8 reps
Substitutions (Barbell to Dumbbell)*
Barbell Bench Press → Dumbbell Bench Press
Triceps Pushdown → Dumbbell Skull Crushers
Barbell Deadlift → Dumbbell Deadlift
Lat Pulldown → Doorway Chin-Up Bar with Bands
Leg Curl → Nordic Curl with Couch
Leg Press → Dumbbell Squat with Weights held at Sides
*Substitute the second dumbbell bench press with dumbbell flys.
Instructions
Start with only the barbell or a 10 lb weight. The name of the game is to progress WITHOUT injury. Perform these routines 3 times a week for 4 weeks. Then take a rest week (deload week) and decrease all exercises by 1 set and 50% of the weight. Then in Week 5 resume working out at your previous weight plus 5 lbs and same amount of reps. Workout for another 4 weeks and repeat. So your weeks would look like the following:
Week 1 : D1, D2, D3
Week 2: D1, D2, D3
Week 3: D1, D2, D3
Week 4: D1, D2, D3
Week 5: Deload Week
Week 6 D1, D2, D3 (+5lbs)
Week 7 D1, D2, D3 (+5lbs)
Week 8 D1, D2, D3 (+5lbs)
Week 9 D1, D2, D3 (+5lbs)
Week 10: Deload Week
Warmup
Do 8 reps at 50% of your 1 rep max, rest 2 minutes
Do 6 reps at 60% of your 1 rep max, rest 2 minutes
Do 4 reps at 70% of your 1 rep max, rest 2 minutes
So if you can bench press 100 lbs start with 50lb and do 8 reps, rest 2 minutes. Then 60 lbs and do 6 reps, rest 2 minutes, and then 70 lbs at 4 reps. There are many online calculators and apps to help you calculate your 1 rep max. DO NOT start your weight training by trying to lift your 1 rep max and injuring yourself.
Resting
Rest 2 minutes in-between each set. A set is the full number of reps. So after you have moved the weight 1,2,3, etc times and stop at your last movement, that is 1 rep. Now 2 minutes will seem like a long time but the point here is to get your body used to moving and prevent injury.
Tracking
You cannot advance in your weight lifting if you do not track it. I highly recommend using the Strong App to track your weight lifting. Many professional and semi-pro lifters use it because there are no extra things like "likes" that get in your way. Just Straightforward tracking.
Here is what the strong app looks like:
Cardiovascular Endurance
Walking for 1 mile on 2 of your off days will get you started on increasing your base stamina. Start low and go slow. You may feel you have the ability to go farther but the following day your feet, ankles, shins, and knees will hurt and interfere with your weight training. Your training schedule can look like the following:
Monday: Weight Lifting Day 1: Push
Tuesday: Walk 1 Mile
Wednesday: Weight Lifting Day 2 : Pull
Thursday: Walk 1 Mile
Friday: Weight Lifting Day 3: Legs
Saturday: Skill or Hobby Work
Sunday: Day Off
Additional Notes
Exercise is one of the pillars of Lifestyle Medicine and the Fountain of Youth. Many of my patients who go to the gym come into my practice with smiles on their faces. They also seem to retain their ability to do what they desire well into their 70's and 80's. Lifestyle Medicine encompasses nutrition, exercise, sleep, social support, mindfulness, and avoidance of toxic substances.