Weight training workout plan for beginners at home

weight training workout

You have made up your mind that you need to change your workout routine and start to get fit? You want to follow a weight training program but do not know where you should start? Well, let me tell you this. Everyone, including the most successful weightlifters, has gone through the same situation at least once in the past. You are a beginner and you do not have any idea about weight training workouts. Do not worry. Everyone has to start somewhere, and that somewhere should be here. In addition to a diet for a healthy weight, following a proper regime of strength training workouts is necessary for everyone. In this “Weight training workout plan for beginners at home”article, we are going to show you the basic rules to start a weight training workout program as well as common mistakes then introduce to you a set of easy workouts specifically designed for beginners.

Weight Training Workout Plan For Beginners At Home

1. Rules

      rules review

– From the beginning, always remember to bring a towel along with you and be kind enough to clean the benches, machines as well as the equipment after using them.

– Remember to perform some warm up exercises before workout.

– Make sure that you do not forget to rearrange all the weights by putting them back on the rack and replacing the barbells or dumbbells that have been used.

– Do not take too much time to rest on a machine, which someone is in need of. If possible, you can even work in with others between different sets. Many people are willing to share the equipment with you if you ask them nicely and politely.

– Finally, always remember to leave your mobile phone in your car or your bag since nothing is more annoying than having to unwillingly listen to other people talking on the phone next to you.

2. Common Mistakes

common mistakes review

–  As beginners, many people like using too much weight. This is actually not good. Instead, it is necessary to start lower than the amount that you expect you are able to do then gradually work your way up. If your form is incorrect, you will be swinging the weights or using momentum. This means that the amount of weight you are using is too much for you. Your risk of injury will be significantly increased by greater momentum. Moreover, your ability to effectively work the targeted muscle groups will also be reduced.

– Some people prefer playing safe by not using enough weight. In this case, if you find yourself performing more than 30 reps without your muscles feeling tired, it is time to increase the amount of weight you are using. A little tip for you: always increase the weight for less than about 5% at a time.

– Many beginners have the urge to go too fast and move from repetitions to repetitions too rapidly. There is no point in doing so actually. There are many advantages in lifting weight in a controlled and slow manner, including increased force produced and muscle tension, more muscle fiber activation as well as less tissue trauma. Keep in your mind that how strong a joint is depends on how strong the muscles that cross it are. Therefore, if you have never lifted before, be careful not to ask too much of your joints.

– Many people have confusion about taking a too short rest, taking enough rest and taking a too long rest. Not resting enough or resting too long can ruin your workout efforts. A little tip for you: generally, it is recommended that you rest for about 30 to 90 seconds between sets.

3. Instructions

instructions review

You should perform these workouts at least two to three times a week. Each session may last for about an hour. On the workout day, it is necessary to work in between about 15 reps each exercise. However, if you have difficulties in finishing the planned amount of repetitions, you can simply try to complete as many as possible then aim to do better next time. Just remember not do expect super muscular arms after the first day. Neural improvements will be seen after the first 4 to 6 weeks. Your total strength will be significantly improved. Moreover, the circuity of your body will automatically tune itself up in order to deal with the training. However, muscle gains will not start until after 6 weeks. Do not give up, try to stick with it. They will gradually grow as long as you keep working on them.

Weight Training Workout – Some Basic Exercise For Beginners

3. Press Ups

press ups review

The numbers:

– 3 sets.

– 10 to 15 reps.

– 90 seconds rest.


– Find a flat surface then start lying on it with your face facing the ground. Put your hands under your armpits and wider than your shoulder width.

– Start squeezing your shoulder blades together. Press your hands against the floor to push yourself up above the ground. Try to keep a straight line from head to toes during this session.

– Slowly lower your body until your chest almost touches the floor. Repeat this step until you finish.


– You can start building shoulders and chest with this simple and easy exercise.

– Moreover, you can also strengthen your core by performing this move.

Make it more challenging:

– You can make it harder with spider man press ups. As you are lowering your body down to the ground, alternately pull your left knee towards your left elbow and vice versa.

– Additionally, remember not to rotate your torso.

5. Kettlebell Front Squat

kettlebell front squat review

The numbers:

– 3 sets.

– 10 to 15 reps.

– 90 seconds rest.


– Use both of your hands to grab a kettlebell on the opposite side of the handle. Hold it closely to your chest.

– Stand tall with both feet wider than shoulder width. Keep your toes slightly pointed outwards.

– Start lowering your body, creating a front squat. Remember to keep your spine straight during this session. You should be able to go a little lower instead of keeping your thighs parallel to the floor. Press your feet against the ground to push your body back up to the standing position. Repeat this step until you finish all the reps.


– For beginners, this is an effective way to get to know of the squat pattern.

– Moreover, because you are holding the load in front of you, you are able to get rid of any potential movement imbalance. This exercise is no less than a traditional squat thanks to the sufficient load.

Make it more challenging:

– You can make this exercise even harder by substitute the kettlebell with a heavier one.

6. Dumbbell Or Kettlebell Reverse Lunge

dumbbell or kettlebell reverse lunge review

The numbers:

– 3 sets.

– 10 to 15 reps.

– 90 seconds rest.


– Use both of your hands to hold two kettlebells and place them by your sides.

– Step one food backwards. Keep your knee bent until it almost touches the floor. Start to drop your hips straight down.

– Press the heel of your front foot against the floor to push yourself back up to the starting position. Repeat this step until you complete all the recommended reps.


– Some extra stress will be added on the largest muscles on your body by combining a lunge into your workouts.

– The functional flexibility will also be improved without hurting your lumbar spine.

Make it more challenging:

– You can make this weight training workout at home even harder by lunging to your sides alternately. Generally, when you alter a squat by using a different movement, a larger amount of muscle fibers will be recruited.

7. Inverted Row

inverted row review

The numbers:

– 3 sets.

– 10 to 15 reps.

– 90 seconds break.


– It is necessary that you have a squat rack or a Smith machine. Lift the bar up about 3 to 4 feet off the floor.

– Use both of your palms facing down to grab the bar. Keep your arms extended. Try to keep it straight from head to heels. Place your heels on the ground. Keep your toes pointed up.

– Start rowing yourself up until your sternum touches the bar. Make sure that your shoulder blades are squeezed.

– Slowly lower your body back to the starting position. Repeat this step until you finish all the reps.


– You will have the opportunity to strengthen your back muscles by performing this exercise.

– Moreover, your shoulder blades will be trained so that they are able to work with your shoulders in perfect harmony.

Make it more challenging:

– You can make this exercise even harder by trying to row with your palms facing towards you.

– You can also try unilateral rows. This means that you can only use one arm at a time to row yourself up.

That is the end of this Weight training workout plan for beginners at homearticle. Hopefully after reading this article of weight training workout plan at home, you will be able to discover more exciting and useful weight training workouts that beginners can perform in order to burn more calories, lose weight and build muscles.

If you find this weight training workout plan for beginners useful, please let us know by leaving a comment down the section below. If you have any questions related to this article, please do not hesitate to contact us any time you need.

Moreover, there are also other fitness & exercise related articles from the site vkool, please make sure that you pay them a visit when you are free. We are sure that you will find some meaningful and useful articles that you can apply to your daily physical routine.

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