Free Weight Lifting Programs

Find Free Training Programs

Weight lifting is a way to increase your endurance and muscle mass. Body toning can also be done using lifting programs. If you are new to weight lifting, it is important to develop a well balanced program for your entire body. Intermediate and advanced lifters benefit from free programs because they can add new moves to their current program. Everyone benefits from free weight lifting programs by saving money.

Finding a program is not difficult. The first place to look is fellow weight lifters. You can pick up new lifting techniques and find out what works for them. This is especially helpful if your weight lifting friends excel in an area you need to work on, such as biceps or quads.

Another place to get exercise advice for free is to pick up training guides at your local library. Library memberships are free, and you can often have the book for two weeks. This gives you time to try out routines listed and use any diagrams or photos as reference. Three books to look for are Weight Training for Dummies, Men’s Health: The Book of Muscle—The World’s Most Authoritative Guide to Building Your Body and New Rules of Lifting: Six Basic Moves for Maximum Muscle.

Health and fitness magazines often have plenty of free lifting routines within their pages. Even more general magazines can offer routines, especially as it gets closer to summer. Borrow magazines from friends or from the library, or check out their websites to see what they offer in terms of weight lifting routines.

Turn Routines Into Programs

Getting help from a fellow lifter and articles is great. However, he/she probably did not go into their entire month or season’s worth of routines. Therefore, you need to take all of your resources and put together a comprehensive program.

However you want to do this is up to you. You can take upper body routines and do them on alternating workout days as lower body routines. Or perhaps you want to focus more on your chest area, so you are sure to include more chest routines than leg routines.

By developing a complete program for yourself, you will have a more thorough workout. You will be able to track progress more easily and zero in on areas that need additional work. Use a calendar to keep track of your entire program. Programs are developed to help bring better results than just doing random routines each day or week.

Online Free Weight Lifting Programs

Of course, the best resource is at your fingertips. Plenty of advice is on the internet regarding how to weight train and offering sample workouts. You can find ones that deal with children, seniors, women, men and just lifting in general. Here are a couple great resources that offer free weight lifting programs.

Building Muscle 101

The website Building Muscle 101 offers plenty of free lifting routines online along with tips for maximizing the routine. From beginner to advanced or spot training, routines are helpful and organized. Check out some of their free offerings:

• Beginner Weight Lifting Routines
• Weight Lifting at Home
• Intermediate Weight Lifting Routines
• Advanced Weight Lifting Routines
• Advanced Free Weight Lifting Program and Techniques to Build Muscle
• The Power Workout
• Dumbell Exercises for Building Muscle and Strength

Even more routines are listed on the website. Beginners can benefit from checking out the instructions and illustrations page where various exercises are described in detail.

Most of the routines listed can be used together to create a complete program. For example, once you have progressed beyond the beginner routines, move onto intermediate and advanced. Throw in a day where you focus on your trouble spots, and you have yourself a complete program.

12 Week Workout Program

The 12 Week Workout Program from Ironworkout.com offers plenty of variation in the workout to keep any lifter interested. Instead of just offering a week’s worth of routines, it gives you a full program that works the whole body. Workouts are scheduled for four days a week. Each workout cycles for three weeks before moving onto the next.

Exercise examples include squats, dead lifts, incline sit-ups, leg raises, chin-ups and more that cover fundamental muscles. To see each exercise in a photo demonstration, click on the name and a new window will open. The workout can even be downloaded in an Excel spreadsheet.

FreeTrainers.com Personalized Programs

For a more personalized program, look for websites that cater to your individual needs. FreeTrainers.com is one website that offers a fitness program that is tailored to your fitness level, equipment access and desire. Sign up by entering some basic information, then set up a workout program profile. Programs include progression training, muscle mass and size training, a twelve week advanced program and more. You can also choose from a list of individual needs, such as focusing on thighs, abdominals or chest.

After entering all of your information, you can then view a week’s worth of exercises. Each exercise has a target area highlighted, description, and set and rep goals. You can input your personal information in order to help stay on track.

Other features of the website include:

• Access to message boards
• Chat features with community members
• Articles highlighting fitness and diet information
• Personalized diet program

Using a website like FreeTrainers.com offers support and accountability for people who have trouble staying on fitness programs.

Free weight lifting programs can be used to tone up or bulk up and are a great supplement to your current exercise regime. Keep in mind that if you do weight lifting without proper cardio workouts, you will gain muscle mass underneath fat stores. Show off those newly toned muscles by adding some cardio workouts, like jogging or biking, into your overall fitness program.