“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” - Bret Contreras

Embarking on a journey to reshape your body, lose fat, and get in shape can be daunting, especially if you're new to the gym. However, fear not – this blog is here to guide you through the basics of weight training for body recomposition. I recommend getting a coach to help you start if you are a newbie. Let's break it down into simple steps, making the gym a less intimidating place for beginners.

Step 1: Plan Your Weekly Training Schedule

First things first – create a weekly training schedule that aligns with your lifestyle. If you can manage 1-3 sessions per week, a full-body split training program is recommended for consistency. For those hitting the gym 4-5+ days, a split body training program allows adequate rest for different muscle groups.

Step 2: Plan Your Training Session

Now that you have a schedule, plan your training sessions based on the time you can allocate. If you only have 30 minutes, focus on compound movements – start with lower body, then upper body, and finish with arms and core. It's all about optimising risk versus reward.

Step 3: Training Protocol

For beginners, start with a conditioning set to prepare your body for the main hypertrophy set. Conditioning reps range from 12-15 with 2-3 sets, followed by hypertrophy reps of 8-12 and 3-5 sets. Rest between sets should be 60-90 seconds, promoting muscle growth without excessive soreness or injury concerns.

Step 4: Training Day Aim

For a 3-day full-body split, consider breaking down your training days into Legs, Push, Pull, Arms & Core. Tailor each day with a combination of compound exercises to target various muscle groups effectively.

Sample Training Days:

- Day 1: Squats, Shoulder Press, Lat Pulldown, Biceps Curls, Crunches

- Day 2: Deadlifts, Bench Press, Bent Over Rows, Tricep Pull Downs, Leg Raises

- Day 3: Walking Lunges, Dips, Reverse Grip Chins, Farmers Walk, Wood Chops

Step 5: Training Block

To prevent plateaus, switch up your training protocol every 4-6 weeks. Divide your 12-week block into three phases: Conditioning, Hypertrophy, and Strength. This strategic approach helps break through plateaus and continually builds muscle.

Embarking on a weight training journey for body recomposition doesn't have to be overwhelming. By following these simple steps and staying disciplined and consistent, you'll start seeing results. Remember, the gym is a place for your personal growth, and with the right guidance, you'll build a foundation for long-term success. So, get started, stay consistent, and watch your body transform.

If you want to get started on your journey we have a free 4 phase training program available here: https://go.mycoachsn.com.au/4-phase-training-plan