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

Day 1: Chest and Triceps

Incline barbell press	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Flat dumbbell press	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Decline barbell press	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Incline dumbbell fly	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Cable flyes	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Triceps dips (Beginners – Assisted Dips)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Diamond Push-up (Beginners – Knee Diamond Push-up)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Tricep extension	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10

Day 2: Back and Biceps

Deadlift	just Intermediate 3 x 8-10 Advanced 4 x 8-10
Pull-up (Beginner – Assisted Pull-up)	Beginner 2 x Max Intermediate 3 x 8-10 Advanced 4 x 8-10
Bent over row	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Straight Arm Pulldown	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Cable Row	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Dumbbell curls	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Ez-Bar Preacher Curl	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Hammer curls	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10

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
Leg extensions (Superset)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Leg curls (Superset)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Leg press	Just Intermediate 3 x 8-10 Advanced 4 x 8-10
Barbell Hip Thrust	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Calf Raise	Beginner 3 x 8 Intermediate 4 x 10-12 Advanced 5 x 12
Crunch	Beginner 2 x 12 Intermediate 3 x 10-15 Advanced 4 x 15-20
Jack Knife	Beginner 2 x 12 Intermediate 3 x 10-15 Advanced 4 x 15-20
Bicycle Crunch	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10

Day 5: Shoulders & Traps

Overheard press (Beginners – Lever Shoulder Press)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Rear Delt Fly	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Lateral Raise (Superset)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Front Raise (Superset)	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Dumbbell Shoulder Press	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Lever Shrug	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10
Cable Upright Row	Beginner 2 x 8 Intermediate 3 x 8-10 Advanced 4 x 8-10