Getting started in weight lifting can seem a bit confusing. You walk into the average gym and your eyes are assaulted by all the equipment. People are busy working out and you have no idea where to get started. Weight lifting exercises for beginners should be kept very simple, and very easy to get you the best results and eliminate confusion.

To start with let us break your body down into two groups. The first group will include your chest, back, arms, and shoulders. The second group will be your legs, lower back, and abdomen. As a beginner this gives your body a good split, and lets you plan on hitting the weight 3 times each week. Week one hit the first group on Monday and Friday, group 2 on Wednesday. Next week just flip the order.

For your upper body group with are going to have 5 simple exercises. For each exercise do 3 sets of 10 to 15 reps. Attempt to add a rep in each workout, if you can not it is not a big deal, just shoot to increase a rep in the next workout. When you can do 15, then add a little weight for the next workout.

To start with it is time to hit the bench press. The bench press is the most effective and simple exercise to pack muscle on to your chest. On all of these exercises please ask a trainer to show you proper technique, or check a video online before doing them. It is critical to have perfect form. While doing your bench press focus your mind on your chest muscle, making sure it is responsible for moving the weight.

The close grip bench press is your next stop in this day. It is identical to the bench press except you bring your hands closely together. Leave no more than a couple inches between your hands. This exercise focuses the exercise into your triceps on the back of your arms. Once again think through the exercise keeping focus on the triceps.

Instead of giving you detailed explanations of exercises, let us be brief. Your first group will continue with lat pull downs for your back upper back muscles. Then move to barbell biceps curls to build massive biceps on the front of your arms. Finish up the day with dumbbell presses to build powerful shoulder muscles. Focus on each muscle as you do the exercises.

On your next group you will be working heavy. For the front of your legs do squats with a barbell resting on your shoulders. For the back of your legs do lying leg curls. The curls allow you to focus directly on the muscle. For the lower legs do seated calf raises. Place a weight across your knees and lift using only the power of your calf muscles. The power movement for the lower back is dead lifts. Your final exercise focuses on your stomach, the crunch.

Please make sure you follow the advice and have a trainer show you each exercise and observe you for a rep or two. Form is very important.

The most critical point of any weight lifting exercises for beginners is getting your form perfect, and applying focus. Focus your thoughts into working the muscle you intend to improve. Cheating is very easy, and only through focus can you train the right muscle and get the greatest improvement.