Starting a weightlifting routine can be one of the most beneficial things you will do for yourself. If it’s something you’ve never done before, it can also be one of the most intimidating. Whether you’re a seasoned gym-goer or simply a health conscious individual who knows you should be doing some sort of resistance training, these guidelines can help you get the most out of your weightlifting routine.

Exercises: The Building blocks of your Weightlifting Routine

A good weightlifting routine is a balanced one: a combination of exercises that target all of the major muscle groups: whether simultaneously or one at a time. Legs, glutes, abs, chest, back, shoulders, biceps, and triceps should all get some attention in a balanced routine.

-Core (abdominals and mid-to-lower back): Your core muscles are your stabilizers; they hold you up when standing or sitting down. Whether your goal is to have a six-pack or simply to stand or walk for an extended period of time without experiencing lower back pain, it’s important to give your core muscles the attention they deserve.

-Legs and glutes: squats and lunges are great overall lower body exercises, and the balance required to perform these exercises well also requires good core stabilization.

- Upper body: Many gyms have a series of machines that target these muscles individually. If you prefer free weights there are a myriad of different exercises to target every area. The important thing is not to shortchange any muscle group.

Going to a group strength training class or working with a personal trainer can be great ways to improve and vary your personal weightlifting routine.

Reps and Sets: The Structure of your Routine

Doing an exercise once—once lunge, one biceps curl, one abdominal curl—is referred to as a repetition, or “rep.” The number of reps you perform for each exercise will depend on your personal goals, but here are some basic guidelines:

4-6 Reps: To build muscle mass. If you’re trying to bulk up, you should be working with weights that cause your muscles to fail (meaning that another repetition is not possible) after 4-6 reps.

6-10 Reps: For overall strength gain. Most of us, with goals to increase and maintain strength and overall fitness, will base our training programs around these numbers.

10-12 Reps: To maintain strength and build endurance. As always, the goal is to work to muscle fatigue. For areas like the core—endurance stabilizers rarely get a break from working—and lower body—especially if you’re training for an endurance sport like distance running or skiing— a higher number of reps is a smart way to train.

If you choose a number of repetitions, and perform and exercise that number of times, you will have completed 1 “set.” Like the number of reps, the number of sets you do of one exercise will depend on your personal goals.

1 set: Generally corresponds with a higher (endurance level) number of reps. Sufficient to maintain strength and muscle mass.

2 sets: Works well with mid-to-higher numbers of reps. Good for gaining or maintaining strength and muscle mass.

3 sets: Usually implemented with low-to-mid range numbers of reps. Traditionally used to gain strength and muscle mass.

Weights: the Simplest Variables in your Weightlifting Routine

Deciding which weight to use for any resistance exercise can seem complicated, but is actually fairly simple. Choose a weight that challenges your body, but still allows you to perform an appropriate number of repetitions of the exercise with good form. You should “max out” or be fatigued at the end of each set, but should recover enough to do another set after only a short rest.

Keep these guidelines in mind, and remember to switch things up—change a method, increase a weight, vary sets or reps—every couple of weeks. Figuring out the details; tailoring your routine to fit your personal goals and needs is the fun part!

I see it all the time at the gym: fitness conscious women with good form and more than a little know-how, doing biceps curls with 5 lb. weights, day in and day out. Some of these same women will push their strength and endurance levels to the max on the treadmill or the elliptical machine; and will lie on a mat in the corner for no fewer than 45 solid minutes doing abdominal exercises. Why, then, are we holding back in the weight room?

For many women, the problem isn’t strength limitations at all, but an all too common fear of “bulking up.” We want to look lean and toned: not huge and bulky, right?

Here’s a solid fact to take with you to your next workout: weightlifting for women can be—should be—real weightlifting: not some tame cousin of the sport. First and foremost it is important to understand that women and men do not gain muscle in the same manner or capacity. Simply put: if a man with the right genetics really hits the gym, increases his protein intake, and possibly ads some supplements to his diet, he has the potential to get huge and bulky. Ladies, I don’t care how much you can bench press: you will never look like Hulk Hogan.

So next time you’re in the gym, really challenge yourself. If you want lean, toned arms, build up some lean, toned muscle by working with weights that really challenge you. If you max out (reach the point where you can’t do any more) in the range of 6-10 repetitions, and do 2-3 sets for each exercise, you’ll be gaining strength and building muscle at a good rate.

Weightlifting for Women: Tips to Really get you Going

- Work all of your major muscle groups, and try to pair opposing groups within a workout, to ensure balance.
- A full body workout will include exercises for: back and chest, biceps and triceps, shoulders and abdominals, glutes and legs (including quads in the front, hamstrings in the back, and calves).
- Pay attention to how you’re feeling during and after each set. If your muscles aren’t fatigued after about 10 reps, it’s time to increase the weight you’re lifting. (Don’t be scared!)
- Switch it up! To keep gaining strength and challenging your muscles, change your workout routine every 2 weeks. You’ll still be working the same muscles: just a bit differently.
- Try something new! Many gyms offer group weight training classes: a great place to push yourself, and learn new techniques and exercises.

And here’s another fun fact: adding resistance exercise like weight training into your workout regimen actually increases your metabolic rate. So you’ll be burning more calories while working out, walking, or even sitting at work than you would without it.

If it’s your first time at the gym, do test out those 5 lb. dumbbells. But if you’ve been working out for a while, change it up and challenge yourself! Your body won’t get huge, but you’ll definitely feel stronger. And who couldn’t use a little extra strength to get us through the day?

We’re all on a diet, all the time, and everyone’s diet is different. It’s a matter of choosing what you put into your body, and for what reason. Whether you’re looking to gain strength, increase muscle mass, or lose weight, the purpose of a tailored weightlifting diet is to provide your body with the fuel it needs to achieve your goals.

In order to understand how to tailor our diets to meet different needs, we must first be familiar with some basic dietary guidelines. According to FDA guidelines, a general healthy diet should include the following:

Carbohydrates: 50-60% of your daily calories. Complex carbohydrates (think “things that are brown: brown rice, whole grain breads, etc.) are best for long term energy; and they contain good amounts of fiber, vitamins, and minerals. Simple carbs, like sugars, tend to produce the “rush” and “crash” effect: not a very efficient or effective way to get through the day.

Proteins: 15-20% of daily calories. Good sources of lean proteins include poultry, fish, and legumes. Keep in mind that although some is necessary, excess protein is quickly turned to fat.

Fats: 20-35% of daily calories. The recommendation is that most of these fats should be naturally occurring, from foods such as fish, nuts, and vegetable oils. Saturated fats should count for less than 10% of your daily intake.

Water: Essential to every diet, it becomes even more important for those of us engaging in physical activity. Personal needs vary, but a minimum of 2 liters (about 7 glasses) of water per day is a good starting point. Drink plenty of water before, after, and during your workout to ward off dehydration.

Weightlifting Diet: Overall Strength Gain

Whether you’re starting a weight training routine, or increasing the intensity of your current one, make sure you’re getting enough carbohydrates. They’ll provide you with the lasting energy to get the most out of your cardio and weightlifting routines.

Stay hydrated. Dehydration can contribute to early fatigue, reducing the intensity and effectiveness of your strength training workout.

Weightlifting Diet: Gaining Muscle Mass

In addition to the guidelines listed above, there are 2 keys diet factors that promote muscle mass increase:

1) Eat more protein: Since lean muscle tissue is made of protein, the more you take in through your diet, the more your body has available to work with. Increasing your protein intake to about 40% of your daily calories is a good guideline for increasing muscle mass. This will give your body the raw materials it needs to build new muscle tissue. The physical results will depend on your work in the gym.

2) Eat more (period). Weight management is based around the relatively simple ratio of calories in to calories out. If you’re trying to put on weight, you need to increase your overall daily caloric intake. Therefore, consuming a higher percentage of protein doesn’t necessarily mean consuming less of anything else, because you’ll be taking in more calories overall. Increasing certain types of foods in the right proportions will better equip you to successfully build muscle.