Beginners guide to weightlifting- Part 4💪

Do you have little time for your training? I have a solution for you ! Have you heard about circuit training yet? If not, seat back and let me explain.

A simple circuit consists of 8-10 exercises that ensure a whole body resistance work out using compound exercises and UPPER-MIDDLE-LOWER body rotation.

The circuit can either be rep related or timed per exercise. Photo attached to this post is showing example of timed circuit.

The circuit can be performed more than ones if your fitness level is adequate.

This is my favorite method for the beginners as it allows them to become familiar with basic lifts, concentrate on technique and its easy to do at the gym and at home.

The frequency of training per week is 2-3 times and all exercises should be arranged in such a way that the biggest muscle movements are performed at the beginning!

In addition, ensure that the muscle parts do not repeat or are not close to each other. The number of circuits in the training unit is 2-3. Your first circuit can be performed at very low intensity as a warm-up and introduction. Resting at the end of the circuit can take 1-3 minutes.

My Example below is Rep related based on high reps and LOW WEIGHT:

Exercise 1. Lateral pull down, 15-20 reps

Muscle groups: Latissimus Dorsi, Trapezius, Biceps

Exercise 2. Abdominal crunch, 15-20 reps

Muscle group: Rectus Abdominus

Exercise 3. Leg Press, 15-20 reps

Muscle groups: Quadriceps, Gluteus Maximus & Hamstrings

Exercise 4. Shoulder Press, 15-20 reps

Muscle groups: Deltoids, trapezius & Triceps

Exercise 5. Back extensions, 15-20 reps

Muscle groups: Erector Spinae

Exercise 6. Squats, 15-20 reps

Muscle groups: Quadriceps, Gluteus Maximus & Hamstrings

Exercise 7. Chest press, 15-20 reps

Muscle groups: Pectorals, anterior deltoid & triceps

Exercise 8. Oblique curls, 15-20 reps

Muscle group: External obliques

Remember to use your reps and sets to work towards progressive overload. You can use this workout for 6-8 weeks going to gym regularly 2-3 times per week. After that time if you need something more challenging you could move to " Multiple sets system" which i will explain in detail in my next post :-)

I Hope this helps someone 😉