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When it comes to starting a weightlifting program, the most difficult obstacle to overcome is usually the one that involves deciding which exercises to begin with. The first step for any beginning or basic weightlifter involves selecting the proper exercises (based on the individual’s desired goal).

Typically, the beginning weightlifter should select exercises that will allow him or her to exercise all major muscle groups.

Beginning weightlifters should select anywhere from 8 to 10 different exercises. A beginning exercise routine should target the muscles of the chest, back, shoulders, triceps, biceps, quad, calves, hamstrings, and abs.

The reason for such a comprehensive list is to avoid creating imbalanced muscles, which can often lead to injury as a result of overcompensation. According to most experts, it is preferred that individuals work out the larger muscles of the body, since they are typically trained with the most demanding exercises.

Still, the order of the routine is up to the individual, and it can always be changed (either for simple change or even as a challenge).

The following exercises are designed to help the beginning weightlifter start a weightlifting routine. Each targets a specific muscle group. Consider doing 10-16 repetitions of each exercise, for a total of 1-2 sets. In terms of weight, select the amount that you can do (with a little difficulty) for the duration of the set. Remember that if you’re trying to build muscle, more weight means more re-building of muscles.

Chest - The chest muscles are made up of the pectoralis major and the pectoralis minor, which generally cover the area from the collarbone to the sternum. The most common exercises used to train the chest include chest and bench presses, flies, and good old-fashioned pushups.

Shoulders - The muscles in the shoulders, which include the three regions of the deltoids, can be effectively trained with overhead presses and front, side and rear raises. Overhead presses can be done with barbells or dumbbells. These exercises, used in combination with each other, can effectively train the three regions of the deltoid muscles.

Biceps - The bicep muscles, or biceps brachii, are commonly trained with several variations of curling exercises, most of which can be carried-out using either barbells or dumbbells. The variations in these curling exercises include biceps curls, preacher curls, and hammer curls.

Triceps - The triceps muscles consist of three parts, including the long head (near the scapula), the lateral head (near the humerus), and the short head. Together, these sections are designed to extend the elbow. To train these muscles, exercises like triceps extensions and kickbacks, triceps presses, and dips.

Legs - The most effective way to exercise the legs usually involves some for of squatting exercise. Usually, squats can be done using free weights, weight machines, and even no weights at all. Keeping your feet shoulder-width apart and with a straight back, bend at the knees and lower the butt until it, and the thighs, are parallel to the floor. Quad muscles can also be exercised using lunges, again with or without weights.

A workout that involves exercises that target all of the body’ major muscle groups is definitely the way to go for any beginning weightlifter. Basic weightlifting for beginners is not difficult to do, but sometimes difficult to start. These simple and basic exercises represent a solid starting point for anyone looking to begin an exercise program or routine.

Richard Black helps people design their own weight lifting program at his website about weight lifting programs for beginners