Football Weight-Training for Beginners
You have to start somewhere
If you have decided to start lifting weights to gain a little extra muscle mass for the upcoming season or just to get in better shape, you may have some questions about how to get started with a workout routine. Every athlete that lifts weights has to start somewhere, but if you jump right in to the weight room without being properly prepared, there’s a good chance you will either seriously injure or embarrass yourself. If you have never lifted weights before, the best way to get started is with a controlled and balanced workout. The last thing you want to do is over-train or over-stress your body and get hurt before you really even get started. The following workout is designed for those who have never lifted and are looking to lay the foundation for a strong, healthy body that will be better prepared for future physical endeavors.
Upper Body
Bench Press - 2 X 15
Shoulder Press - 2 X 15
Seated Row - 2 X 15
Triceps Pushdowns - 2 X 15
Biceps Curls - 2 X 15
Lower Body
Leg Press- 2 X 15
Leg Extension- 2 X 15
Leg Curls - 2 X 15
Calve Raises - 2 X 15
The purpose of this routine is to get a balanced workout involving all major muscle groups without risking over-training or injury. The exercises are limited to 2 sets for this very reason. However, if you go through the workout and are not a little sore or tight the following day, you may be going too light on the weights. Try the exercises on commercial gym exercise machines and rest for about a minute between sets. The machine exercises will help control the range of motion of the exercise and help build strength while decreasing your risk of injury.
After performing this workout for about 2 months, you may feel comfortable enough to add another set to each exercise, meaning that you will do 3 sets of 15 instead of 2 sets of 15. Don’t be in a rush to move to this level if your body does not seem to be ready, but if you do feel comfortable taking this step, use the new routine for about 3 or 4 weeks and then try to introduce some free weight exercises. When deciding what free weight exercises to try, ask a trainer or strength coach to help you choose the appropriate additions to your routine, and make sure you have them demonstrate the proper form and technique.