This is my advice and what I did when I first starting weightlifting. I still stand by this workout and I guess I will tell anyone to use this to strengthen their whole body before splitting up body parts.
Every session for six weeks I advise you to do the following workout
- Bench press
- Overhead Press
- Power Clean (will get this uploaded)
These are all compound movements which require more than one muscle group to carry out the exercise, therefore hitting all your muscles and strengthening the whole body to create a foundation to build upon.
I advise you to do 3 (or 4) sets of each exercise for 8-12 reps. The weight you put on will be determined by the amount of reps you can do.
(One set = 8-12 reps)
- If you can do 12+ reps then you need to add more weight.
- If you can’t do 8 reps then the weight is too heavy.
Over the weeks, you will find your comfort zone. You need to stay in your comfort zone for 6 weeks too, don’t try to be clever and lift heavy as it may set you back if you get injured. (Talking from experience here)
You want to do 3 sets of bench press, then 3 sets of overhead press, 3 sets of power cleans and so on. Don’t do 1 bench press, one overhead press, one power clean etc, stick to the same exercise you are on, as you will be warmed up for that muscle group.
Let’s start with bench press;
- Do a first warm up set with light weight, 8-12 reps.
- Do a second set a little heavier 8-12 reps.
- Do a last set a little bit heavier 8-12 reps max.
*DO NOT stress over the weight you are lifting. Form, breathing, technique and safety are MUCH more important at this stage*
Now move on to the next exercise and do the same.
Try this as it may help you;
Grab your phone, camcorder or whatever you have handy and record yourself. You can then watch it back and check your form. I prefer this method as sometimes people are more worried about hurting your feeling by telling you that you are not doing it right, even though I’d rather have hurt feelings than a pulled muscle or worse.
Have a look here for some information that may help you.