Weight Lifting Schedule

weight lifting schedule

Weight Lifting Schedule

Finding the right weight lifting schedule can be a little tricky, and if you’re a beginner, it can be totally overwhelming.

So I’m here to help. In this article, I’m going to cover all the basics of a good weight lifting schedule, and then offer up a few weight lifting schedule options depending on your fitness level and available time.

Remember, weight lifting is a critical component of any good fitness plan. Lifting weights and building lean muscle mass will help boost your metabolism over the long-term and help you live a more active life.

Creating an Effective Weight Lifting Schedule

Before you start filling in your calendar with workouts, you need to have a serious conversation with yourself about time. One of the biggest mistakes people make is to overestimate the time they have to work out.

So have a serious look at your schedule and determine how much time you can reasonably dedicate to weight lifting. I’d say to do it right, you need to have at least 3 days available to hit the gym and adopt an effective weight training schedule. If you can do 5 days a week, that’s even better.

If you only have 2 to 3 days a week, you’re probably best to go with a full body workout every other day. Take a look at this Full Body Workout Plan to get you ripped fast!

One great way to save time and fit in an extra workout every week is to do one weight lifting workout at home. Check out my article on Best Home Workout Equipment here, and do it right!

Once you know how many days a week you can lift weights, you need to determine your level of fitness.

Beginner Weight Lifting Schedules

If you’re a beginner or relatively new to weight lifting, here are a few appropriate options for organizing your weight lifting schedule:

3 Day Beginner Weight Lifting Schedule:

  • Monday – Full Body Workout
  • Wednesday – Full Body Workout
  • Friday – Full Body Workout

4 Day Beginner Weight Lifting Schedule:

  • Monday – Upper Body Workout
  • Tuesday – Lower Body Workout
  • Thursday – Upper Body Workout
  • Friday – Lower Body Workout

5 Day Beginner Weight Lifting Schedule

  • Monday – Upper Body Workout
  • Tuesday – Lower Body Workout
  • Wednesday – Abs and Core
  • Thursday – Upper Body Workout
  • Friday – Lower Body Workout

Intermediate / Advanced Weight Lifting Schedules

If you’re at an intermediate or more advanced level of fitness, you can get a little more focused with your workouts and follow one of these weight lifting schedules:

3 Day Advanced Weight Lifting Schedule:

  • Monday – Chest & Back
  • Wednesday – Abs, Core, & Legs
  • Friday – Biceps, Triceps, & Shoulders

4 Day Advanced Weight Lifting Schedule:

  • Monday – Chest & Triceps
  • Tuesday – Back & Biceps
  • Thursday – Legs
  • Friday – Abs, Core, & Shoulders

5 Day Advanced Weight Lifting Schedule

  • Monday – Chest & Triceps
  • Tuesday – Legs
  • Wednesday – Back & Biceps
  • Thursday – Abs & Core
  • Friday – Shoulders

Filling in the Details…

As for number of sets and repetitions (reps), this really depends on your weight lifting goals. Here’s a good way to approach this:

  • If you want to burn more fat and lose weight, aim for 3 sets of 12-15 reps.
  • If you want to tone up and build lean muscle, aim for 3-4 sets of 10-12 reps.
  • If you want to build strength and muscle mass, aim for 3-5 sets of 6-10 reps.

Over the years, I’ve come up with a ton of great workout routines for both men and women. To get started, and to customize your own weight lifting schedule, you can check them out at the following links:

You’ll find a ton of great workouts and exercise plans that can be fit into any weight lifting schedule. Get yourself organized, and get ripped!

Write It Down…

Don’t forget to write it down! Keeping track of your weight lifting schedule on a regular basis is a great way to stay motivated. Track every workout, and look back to review your progress. You’ll be surprised by how quickly you can make gains in weight, reps, and sets.

A great tool for tracking your weight lifting progress is this Fitlosophy Fitbook. It will totally help you stay organized!

Have any questions or feedback about creating an effective weight lifting schedule? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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