Beginner weight lifters, here’s a simple monthly workout plan to get you started. You need to commit at least two sessions (each session lasts for 30 minutes) to this, run through the entire set and increase the level of difficulty every four weeks. Week 1 to 4: 8 to 12 reps of lifting a weight that you can handle. Try to make the last 3 reps more challenging. Week 4 to 8: 12 to 15 reps. The weights may increase but follow the same rule above.  You may increase the weights or double the number of reps when the 15 reps are too easy for you. Your weight lifting workout will ultimately depend on the type of results you want. If you want to build stronger muscles, do more reps with lighter weights. If you want to increase your muscle size, lift heavier weights with fewer reps.