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

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.

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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