Beginners Workout: Strength Training Workouts Goals

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As we structure our beginners workout, it is a very good idea to think about goals. In particular, what are our goals for our strength training workouts? The structure of our workouts will very much depend on our goals, or what we are trying to achieve. Here are some common strength training goals:

Acquire huge muscle mass. This is known as bodybuilding.Weight loss. Adding lean muscle while losing weight.Muscle toning. You are not severely overweight, but you want to firm up.

First, let's look at bodybuilding, or acquiring muscle mass. You are actually attempting to gain weight. Your strength workout will focus on isolation exercises, or exercises that work one specific muscle group. An example of an isolation exercise is arm curls (biceps). You will usually lift very heavy for fewer repetitions. Most sets are performed to failure. You will rest for relatively long periods between sets, allowing for adequate recovery. Your objective is to severely tear down your muscles so that they will grow as they heal. Now we can look at weight loss and muscle toning goals. For weight loss or muscle toning, the workouts are essentially the same. We are attempting to shed excess fat while building lean muscle. Your strength workout will focus on compound exercises. Compound exercises work multiple muscle groups. For example, The bench press works chest, shoulder, back, and tricep muscles. The leg press works low back, thigh, quad, and glute muscles. Compound exercises are more difficult, causing us to work harder. This raises our metabolism and heart rate, and burns calories. Weight loss and muscle toning workouts tend to feature lifting lighter weights for more repetitions. 8-12 reps are recommended. We will rest for very short periods between sets, keeping our metabolism and heart rate high. We should group our exercises into supersets, or performing a second exercise while resting from the first exercise. For example, we can group bench press and leg press into the following superset:

Bench press. No rest. Chest press. Rest 1 min.Bench press. No rest. Chest press. Rest 1 min.Bench press. No rest. Chest press.

The objective of supersets is to keep us moving. Keeping metabolism and heart rates high is the most effective way to burn calories and, therefore, to shed excess fat. We always structure our supersets to include exercises that work different body parts (ex: arms and legs).

So, it is clear that the goals for our beginners workout very much influence the structure of our strength training workouts.

Scott is an amateur fitness nut and blogger. He is a believer that strength training is the most effective exercise to achieve permanent weight loss. His blog focuses on helping beginners of all ages and conditions develop safe and effective strength training programs. You can read more here:

http://www.ebeginnersworkout.com/

http://www.ebeginnersworkout.com/category/beginners-workout

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