Beginning Weight Training Part 2

In Beginning Weight Training Part 1, I looked at some basic issues relating to beginning weight training including some commentary about different goals of weight training (and why a trainee’s ultimate goal sort of doesn’t matter in the very beginning stages) as well as looking at what defines a beginner trainee.

Today I want to continue by looking at what the specific goals of beginner training are, that is what specific adaptations and things are trying to be accomplished when setting up a beginning routine in the weight room.  As I’ll come back to when I finish up next Tuesday in Part 3, those goals desired, along with some science I’m going to bore you with go a long way towards helping to design a good basic beginning weight training program.

Now, as I mentioned in Beginning Weight Training Part 1, people have varying and myriad goals for why they get into the weight room.  And while the specifics of training certainly need to reflect that at some point, at the beginner stage, I believe that their training programs will look more alike than not.  Whether the ultimate goals are the physique sports (bodybuilding, fitness, figure), powerlifting or some other strength related sport, lifting for sports performance or general health, beginner routines will all look basically the same.  The big exception, as I also mentioned before, would be Olympic lifting training but setting that up is between you and your coach.

But hopefully the point is made and that point is this: in a conceptual sense, the goal of all beginner weight room training is to develop a base upon which to perform more specialized training.  But now you’re wondering what exactly I mean by ‘developing a base’ upon which to perform more specialized training which is, of course, the topic of today’s article.  I’ve summarized the primary adaptations that are important to beginners below:

  1. Develop a general balanced whole-body base of strength and/or muscle mass to allow for specialization later on
  2. Improving neural mechanisms of strength production/Learning to lift weights
  3. Determine optimal exercise selection for targeting individual muscle groups
    . (more…)