If you re new to weightlifting or looking for a simple routine to get started a basic 3 day weight lifting routine is a great place to start This routine is designed to help you build strength and muscle over a period of 3 days per week In this article we ll go over everything you need to know to start a basic 3 day weight lifting routine .
If you're new to weightlifting or looking for a simple routine to get started, a basic 3 day weight lifting routine is a great place to start. This routine is designed to help you build strength and muscle over a period of 3 days per week. In this article, we'll go over everything you need to know to start a basic 3 day weight lifting routine.
Table of Contents
- How to Start a Basic 3 Day Weight Lifting Routine
- Step by Step Guide to the Basic 3 Day Weight Lifting Routine
- Tips for Success with a Basic 3 Day Weight Lifting Routine
- Solution to Common Challenges with Weight Lifting
- FAQs about the Basic 3 Day Weight Lifting Routine
- Pros and Cons of a Basic 3 Day Weight Lifting Routine
How to Start a Basic 3 Day Weight Lifting Routine
Before starting any exercise routine, it's important to consult with a doctor or certified personal trainer. Once you have the green light, follow these steps to start a basic 3 day weight lifting routine:
- Choose a gym or set up a home gym with basic equipment such as dumbbells, barbells, and a bench.
- Choose 3 days per week for your weight lifting routine.
- Choose exercises that target major muscle groups such as chest, back, legs, shoulders, and arms.
- Start with light weights and focus on proper form before increasing weight.
- Gradually increase weight and repetitions over time.
Step by Step Guide to the Basic 3 Day Weight Lifting Routine
Here is a simple 3 day weight lifting routine to get you started:
Day 1: Chest, Shoulders, Triceps
- Bench Press - 3 sets of 10 reps
- Incline Dumbbell Press - 3 sets of 10 reps
- Shoulder Press - 3 sets of 10 reps
- Side Lateral Raises - 3 sets of 10 reps
- Tricep Pushdown - 3 sets of 10 reps
Day 2: Back, Biceps, Abs
- Deadlift - 3 sets of 10 reps
- Barbell Row - 3 sets of 10 reps
- Lat Pulldown - 3 sets of 10 reps
- Bicep Curls - 3 sets of 10 reps
- Crunches - 3 sets of 10 reps
Day 3: Legs, Glutes, Abs
- Squats - 3 sets of 10 reps
- Lunges - 3 sets of 10 reps
- Leg Press - 3 sets of 10 reps
- Glute Bridge - 3 sets of 10 reps
- Plank - 3 sets of 30 seconds
Tips for Success with a Basic 3 Day Weight Lifting Routine
Follow these tips to get the most out of your basic 3 day weight lifting routine:
- Warm up before each workout with 5-10 minutes of cardio or dynamic stretching.
- Focus on proper form over heavy weights.
- Gradually increase weight and repetitions over time.
- Rest for 1-2 minutes between sets.
- Get enough sleep and eat a balanced diet to support muscle growth and recovery.
Solution to Common Challenges with Weight Lifting
Weight lifting can be challenging, but these solutions can help:
- Challenge: Feeling intimidated at the gym. Solution: Start with light weights and focus on proper form. Ask a personal trainer for help if needed.
- Challenge: Feeling sore after workouts. Solution: Stretch before and after workouts and take rest days as needed.
- Challenge: Plateauing in progress. Solution: Mix up your routine with new exercises, increase weight or repetitions, or try different equipment.
FAQs about the Basic 3 Day Weight Lifting Routine
Here are some frequently asked questions about the basic 3 day weight lifting routine:
How long should a workout last?
A workout should last around 45-60 minutes.
How often should I rest?
Rest for 1-2 minutes between sets and take at least one rest day per week.
How quickly will I see results?
You may start to see results within 4-6 weeks of consistent weight lifting.
Pros and Cons of a Basic 3 Day Weight Lifting Routine
Pros:
- Simple and easy to follow
- Targets major muscle groups
- Can be done at a gym or at home with basic equipment
Cons:
- May not be challenging enough for advanced lifters
- May not target specific muscle groups for bodybuilding purposes
- Requires consistency and dedication for results
Overall, a basic 3 day weight lifting routine is a great place to start for beginners or those looking for a simple routine to follow. Follow these steps, tips, and solutions for success with weight lifting.
