Learn How to Lift Weights (and Build Muscle) With This 4-Week Beginner Workout Plan

Tamara Pridgett

Weightlifting is one of the best ways to build muscle and lower your body fat percentage. A 2006 review in the British Journal of Sports Medicine reported that weightlifting will also increase your bone mass, improve your cardiovascular levels, and enhance your sense of well-being.

If your goal is to learn how to lift weights, but you aren't exactly sure where to get started, I've got you covered. This four-week strength program will provide you with a strength foundation and teach you the basics.

Because everyone has different strength levels, here are general recommendations to determine the amount of weight you should lift. For upper-body exercises, I recommend starting with 7.5- to 10-pound dumbbells. If the weight is too light or too easy, feel free to make adjustments. For lower-body exercises with dumbbells, start with 10- to 15-pound dumbbells increasing or decreasing the weight as necessary. For barbell exercises, begin by adding 10 pounds to each side increasing or decreasing the weight as needed. I also recommend using this in-depth guide on how to choose the right weight.

As always, make sure to warm up and cool down before and after your workout. Here's a dynamic warmup and a total-body stretch sequence to follow.

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I'm a Trainer, and These Are the Exercises You Need to Start Doing This Year