Best Weight Training to Try in 2023

January 2, 2023 / Workout
Best Weight Training to Try in 2023

Weight training is one out of three types of exercises that is part of a strength training routine. In weight training workouts, you use hand weights, dumbbells or other weight training equipment such as weight training bench or weight lifting set.

One of the benefits of weight training is that you’ll develop and increase the size as well as the strength of your skeletal muscles. When you work on every part of body, you will increase your overall body mass The major muscles that you’ll work on are your abs, triceps, biceps, hips, hamstrings, quadriceps, calves, shoulders, back, chest and forearms.

Over a period of time of doing weight lifting workouts, you will increase the level of lactate in your body. The increase of lactic acid will help burn fat and maintain your muscles. Regularly following through your weight lifting exercises will also make you stronger and increase your muscle endurance.

The other one of the benefits of weight training is that it will enable you to burn calories instead of fat. When you lift weights, you use up more energy and build more muscles. The more muscles you develop, the higher is your metabolism or the amount of calories that your body burns.

The psychological benefits of weight training are an improvement in your self-image or the way you view yourself, an increase in self-esteem and self-confidence. You will feel a sense of accomplishment and proud of getting a leaner and more sculpted body.

Weight Training For Beginners

For the first couple of weeks of weight training for beginners concentrate on improving your form for the most basic of weight training exercises.

You’ll want to start with the lightest available weights and work your way up. An advantage to using slightly lighter weights, is that you’ll learn early on how to listen to your body. You may also discover that using light-to-moderately-heavy weights works extremely well for you.

Perform 2 sets for every exercise. As you gain size you will be able to do more in the gym. Don’t hesitate to do 1 or 2 extra sets for each exercise at that point.

Use an amount of weight that allows you to perform no less than 6 and no more than 12 repetitions for each set of an exercise. Scientific research shows that muscle hypertrophy occurs when sets range between 6 to 12 reps.

Just keep in mind that you want to get the best possible pump out of every set. To do this, perform repetitions slowly and stop only when you run out of gas.

Create your own weight training

Fitnessprogramer.com is a workout planner. Create a free membership to create your own weight training. At the top of the menu, there is a list of exercises according to muscle groups. Select the exercises you want to change from the menu there, enter the number of sets and reps, and then click the add button to create your weight training as you want.

Weight Training Program Tips

  • Warm Up – Before you begin any workouts or weight lifting exercises. This helps warm up your muscles and prevents any further injuries.
  • Weight Lifting Properly – Never use your momentum to lift any weights. If you have to use your momentum that’s because you are lifting to heavy.
  • Breathing – Make sure to breathe in and out. DO NOT hold your breathe when lifting weights.
  • Posture – Keep your balance and protect your spine just try engaging your abs in every moment.

Weight Training Routine

4-day Split Weight Training

Click on the links to view them in the workout planner.

Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Rest
Day 4: Legs and Hips and Abs
Day 5: Shoulders & Traps
Day 6: Rest
Day 7: Cardio

Workout GoalMuscle building – Strength gaining
Workout DifficultyBeginner 2x 8, Intermediate 3x 8-10, Advanced 4x 8-10
Before weight training10-15 min warm-up
After weight training8-10 min cool down

Day 1: Chest and Triceps





Incline barbell press



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

chest workout Incline Barbell Bench Press




Flat dumbbell press



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Dumbbell Press




Decline barbell press



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Decline Barbell Bench Press




Incline dumbbell fly



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Incline dumbbell Fly




Cable flyes



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Cable Crossover




Triceps dips
(Beginners – Assisted Dips)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Triceps Dips



Diamond Push-up
(Beginners – Knee Diamond Push-up)


Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Diamond Push up




Tricep extension



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Barbell Lying Back of the Head Tricep Extension

Day 2: Back and Biceps





Deadlift



just
Intermediate 3 x 8-10
Advanced 4 x 8-10

barbell deadlift




Pull-up
(Beginner – Assisted Pull-up)



Beginner 2 x Max
Intermediate 3 x 8-10
Advanced 4 x 8-10

perfect form pull-up




Bent over row



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Barbell Bent Over Row




Straight Arm Pulldown



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Rope Straight Arm Pulldown




Cable Row



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Seated Cable Row




Dumbbell curls



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Dumbbell Curl



Ez-Bar Preacher Curl


Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Z Bar Preacher Curl




Hammer curls



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Hammer Curl

Day 4: Legs and Hips and Abs





Squat
(Beginners – Hack Squat Machine)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

barbell squat




Leg extensions
(Superset)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

LEG EXTENSION




Leg curls
(Superset)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Leg Curl




Leg press


Just
Intermediate 3 x 8-10
Advanced 4 x 8-10

Leg Press




Barbell Hip Thrust



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Barbell Hip Thrust




Calf Raise



Beginner 3 x 8
Intermediate 4 x 10-12
Advanced 5 x 12

Lever Seated Calf Raise



Crunch



Beginner 2 x 12
Intermediate 3 x 10-15
Advanced 4 x 15-20

Crunch




Jack Knife



Beginner 2 x 12
Intermediate 3 x 10-15
Advanced 4 x 15-20

Jackknife Sit-ups




Bicycle Crunch



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

at home pilates exercises

Day 5: Shoulders & Traps




Overheard press
(Beginners – Lever Shoulder Press)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Barbell Military Press



Rear Delt Fly


Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Rear Delt Machine Flys



Lateral Raise
(Superset)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Dumbbell Lateral Raise



Front Raise
(Superset)



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Alternating Dumbbell Front Raise




Dumbbell Shoulder Press



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Dumbbell Shoulder Press




Lever Shrug



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Lever Shrug




Cable Upright Row



Beginner 2 x 8
Intermediate 3 x 8-10
Advanced 4 x 8-10

Cable Upright Row