Beginner Program Intermediate Program Define your goals.
Every individual has different set of goals.
Before you start, spend a few minutes thinking about what you would like to gain from your weight training program. Toning and firming the body Increasing strength Building muscle Losing fat General conditioning Improving performance in a particular sport Write down your goals and be sure they are realistic. Keep a log of your progress . You will need some basic equipment including a flat or adjustable bench and some dumbbells. Evaluate your daily routine and set aside three 30 minute time blocks per week if you are a beginner and four 30 minute time blocks per week if you in intermediate.