weekly workout schedule for weight loss at home

WEEKLY WORKOUT SCHEDULE FOR WEIGHT LOSS AT HOME HOW TO
WEEKLY WORKOUT SCHEDULE FOR WEIGHT LOSS AT HOME FULL

If it’s your first time lifting for strength, don’t go too heavy – use a manageable weight for the first few weeks and then increase the load as the weeks go on. The rep range for strength training is 4 – 6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). Cable rotations/twists (10 reps x 4 sets).Close grip tricep press ups (10 reps x 4 sets).Dumbbell bicep curls (10 reps x 4 sets).Dumbbell seated shoulder press (10 reps x 4 sets).Wide grip lat pulldown (10 reps x 4 sets).You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape.Read this guide to help you get started.

WEEKLY WORKOUT SCHEDULE FOR WEIGHT LOSS AT HOME FULL

This is a full body beginner workout with an extra focus on the arms and core. This workout is designed to help men gain strength and lean mass. Full/kneeling press ups (10 reps x 3 sets).Close grip lat pulldown (10 reps x 3 sets).Seated shoulder press (10 reps x 3 sets).Weight training in fact helps women become stronger, leaner and more toned. Read this guide to help you get started.

It’s a myth that women will become bulky if they lift weights. This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.Keep moving when you're resting - a gentle walk around the gym floor will keep your muscles warm and your heart rate up.When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass. How many reps and sets you go for depends on what you’re trying to achieve. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’. So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. What are reps and sets?Ī rep is how many times you repeat a specific exercise, whereas a set is how many rounds of reps you do. That will give you a rough idea of what to start on and you can slowly increase the weight little by little every week. How much weight should I lift?Īs a beginner, the best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60/70% of your max limit (the most amount of weight you can lift for 1 repetition with good form ). So a Monday-Wednesday-Friday routine works well for most people. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.Įach workout should take 45 minutes to 1 hour and you should always leave 48 hours between workouts to rest and recover properly. Set a goal to continue with the workout programme for 3 months.

WEEKLY WORKOUT SCHEDULE FOR WEIGHT LOSS AT HOME HOW TO

Gym staff are really helpful and friendly so they can show you how to do the exercises and answer any questions.Īs a beginner, how long should I do the workout for? These beginner gym workouts are ideal for various goals, whether you want to lose some weight or burn fat, build muscle and strength or improve your fitness.Īnd don’t forget, your gym membership will include an induction with an expert personal trainer, so make the most of this time with them. And lots of people are worried about using the equipment if they’ve never worked out in a gym before. Everyone has different reasons for joining a gym.

Weekly workout schedule for weight loss at home