Weightlifting Lower Body Work Out! (For Beginners)

Weightlifting is a very fun and rewarding way to work out if you stick with it and do it right.

I started weightlifting about a year ago and did not see any results at all until about 6 months. So, you must commit and work hard to be successful.

Here is the lower body work out that I do:

First, stretch for at least 10 mins. (Hold each stretch as long as you can). 

• Toe touch 
• Wall hamstring stretch 
• Lateral lunge 
• Half-kneeling calf stretch 

Note: these are just suggested stretches I like to do. You can add any others you want to do!

Leg Press: A machine that you sit in and your legs are up, basically a seated squat. 

• 45s on each side with 8 reps and see how it feels. Depending on that either add, drop, or stay at this weight level. 
• once you have your weight calibrated then do, 
• 8 reps X 4 sets, or until fail

Squat Rack: 

• Do 10 reps with the bar only, to calibrate the weight you need just like on leg press. 
• once you have your weight calibrated then do, 
• 8 reps X 4 sets, or until fail

Calf Work Out: There are many, but I use the leg press and put it on my tippy toes and press out. 

• 12 reps X 8 sets, or until fail 

Goblet Squat: hold a dumb bell and do a squat. 

• Start with a 35 LBS weight and do 10 reps 
• calibrate your weight and the do, 
• 10 reps X 4 sets, or until fail

Quad Curl: Machine, look for it's name on the machine section of your gym

• start with 50 LBS weight and try 10 reps
• calibrate your weight and then do, 
• 10 reps X 4 sets, or until fail

Weighted Lunges: hold weights in each hand and do a lunge 

• Start with 10 LBS in each hand and do 10 reps 
• once you calibrate your weight then do, 
• 10 reps X 4 sets, or until fail

Finally, finish with your favorite ab workout! Mine is planks for 1 minute X 4