Best Weight Lifting Exercises?

Butterfly88

Butterfly88

New member
Hi,

Was wondering if anyone had any good weight lifting exercises they wanted to share. I'm a fitness beginner. I know aerobics are better but due to medical issues my doctor recommended weight lifting. Thanks in advance.
 
Butterfly, as a beginner a simple full body routine is usually best but if you have specific health issues, I cannot suggest specifics without more info. It also depends on what equipment you have available to you but here is a simple no equipment circuit I put together for the forum.

http://weight-loss.fitness.com/threads/66452-Lift-Train-Fitness?p=919163#post919163
 
Hi aymankanan,

I'm aware weight lifting is not the best for weight loss but it's one of the only things I can do due to medical issues. Weight lifting certainly beats doing nothing.
 
Hi Butterfly!

One thing that i found extremely helpful was to "weight train" with compound movements. An example of this would be a "clean and press" or "squat jump with a bicep curl." When you combine these movements, you are raising your heart rate fairly high, as well as using a lot of energy. You might find this type of exercise to be very intense, as they are very physically demanding. However with a proper routine you can build yourself up slowly. I have done/created workouts that can be completed in as little as 15-20 minutes. Let me know if this has helped you in anyway! :)

P.s. I would be happy to share with you some workouts if you are interested.
 
Look into compound exercises. You should have one pulling motion, one pushing motion, and one leg exercise. Basic exercises will be the pull-up, push-up, and squat. If those are easy go into the bench press, deadlift, and squat (with the bar). If basic exercises are too hard, go to machines.
 
Last edited by a moderator:
Hi Butterfly88
These are some exercises that I suggest:

1. Squat
2. Leg press
3. Deadlift
4. Leg extension
5. Leg curl
6. snatch exercise
7. Seated calf raise

So give those 7 exercise a try .
In case you do not know the correct way to play these exercises. just Search in YouTube and you'll find a lot of videos that explain these exercises.
I hope this will help
 
I'm on weight loss program, not into body building. Just to have variety in my weight loss program exercise routine. I only do these compound weight workout once a week. BTW it's also good in building strength.

1. Squat - 4 x 6-7
2. Deadlift 4 x 6-7
3. Benchpress 4 x 6-10
4. Pull ups (weight assisted as I can't do pull ups my own weight... well I can now but only for 2 reps max.. I can't even pull halfway when I first started) 4 x 7-8
5. Shoulder press 4 x 8-10

That basically cover almost all of our muscles...

Then I continue with 20 - 30 mins of treadmill or rowing machine or upright cycling
 
I do legs and abs one day then arms and abs the next, I alternate it each day so i can work out my body fully. I do glutes, leg presses, calf raises, and stairs. They really work out my legs and I feel the muscle building. I struggle more with my arms for some reason. I can easily do 150lb leg presses but i can barely do 50lbs on my arms. I just started going back to the gym a week ago on a daily basis so i think the more i go the easier it'll get. So try the weight machines out i think they work great especially for beginners.
 
Butterfly88 said:
Thank you everyone!
Click to expand...

Hey Butterfly88,

Everyone already posted here about compound movements like squats and deadlifts etc and I agree with them they're the best. Just as food for thought, I disagree aerobics is better then weight-lifting for fat loss and that weight lifting is just better than nothing.

Weight lifting speeds up your metabolism for much longer than cardio alone, besides increasing or at least preserving muscle mass. And if all you do is cardio, it's much harder to get that "toned" look every wants since there will be not enough muscle mass to "tone" anything. From my personal experience, weight training has always been superior than cardio for fat loss - but doing both would be ideal.

Best,

Fred
 
You must log in or register to reply here.
Back
Top