You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Late

First, however, this free weight lifting workout plan is intended for those having very little or no experience with weight lifting, weight training, or other forms of progressive resistance training, so if you have experience already, you won't find anything new here. These are just the basics to get folks started.

Next, let's discuss briefly this idea of weight lifting, or more accurately, weight training for purposes of health, fitness, and weight loss. People tend to get confused by all the different terms - bodybuilding, weight lifting, weight training, progressive resistance training, and so on. Well, while you can "lift weights" in any of these, "weight lifting" is generally a particular type of competition and proably NOT what you are interested in at this level.

Maybe later you will be, but for the moment we will stick with basics.

Bodybuilding is also something done mainly by means of "lifting weights" but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic "weight training" or "progressive resistance training" to build the basic structure which the bodybuilder molds into competition form.

What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor's approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Later

Maybe later you will be, but for the moment we will stick with basics.

Bodybuilding is also something done mainly by means of "lifting weights" but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic "weight training" or "progressive resistance training" to build the basic structure which the bodybuilder molds into competition form.

What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor's approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Late

What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor's approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Late

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Late

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.

By the way, I prefer dumbbells because they require a little more action out of supporting muscles and muscle groups that don't get quite the same workout with barbells...and they are easier to store and travel with.

REPETITIONS, SETS, SCHEDULE, AND PROGRESSION

The basic goal is to start performing the following exercises three times a week, with at least one rest day between two exercise days. The most common schedule is Monday, Wednesday, and Friday, but you can do Sunday, Tuesday, Thursday, or Tuesday, Thursday, Saturday if that fits your schedule better. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as quickly as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Do NOT workout if sick.

Start your new workout plan with one set of ten reps for each exerise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. One press or curl equals a rep. Ten presses, and then taking a rest comprises one set of ten reps. After completion of each set, rest for approximately one minute before beginning the next set.

After two weeks, add a second set of reps. After two weeks at that level, add a third set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up until you are at ten repetititons again. If this progression is too fast, maybe you can increase the first set week by week until you are at ten reps and then begin increasing the second set until you get to ten, and so on. Some dumbbells come in fixed weights, and you may be stuck with 5, 10, 15, 20, etc. Some, however, are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some 1 1/4 pound plates which would allow you to increase 2 1/2 pounds at a time. Drop the reps, and if necessary, the sets, until you can begin raising reps and sets back up again.

Everyone is different, so take your time and try to pay attention to what works well for you. If you start getting that sluggish, stale feeling like you are slogging through each workout or that it is becoming something you dread, your body may be trying to tell you that you are trying to progress too rapidly. Back off a level or two, or even take a day off, and then go back to the workout routine. It doesn't hurt to take a day off once in a while, either. Professionals may need to never miss a training day, but your goal is to make this a lifetime behavioral change, and getting fed up with it will not help.

THE EXERCISES

Always warm up before any exercise period.

1. The pre