This site is dedicated to providing simple, effective weight lifting programs. While anyone can use these programs, it is geared with the beginning lifter in mind, and they can all be done with a minimum of equipment. These programs are basically simplified versions of more complex programs that other people have come up with. If you are looking for more advanced info, look here.
The idea is to give you a choice of focused goals, and a pathway to get started. I find that many beginners are petrified into inaction by the plethora of program choices and an inability to clearly define their goals. Just read through the choices provided below and pick the one that suits you best. Of course you are going to have more than one goal, but just pick the one that is most important to you. You will never get anywhere trying to do everything at once. Also, do not get caught in the trap of looking for the "perfect program", because it doesn't exist.
A few general tips before you move on. If you have never lifted weights before, or you haven't lifted in a very long time, ANY program is going to provide you with results. Do not be fooled into thinking that this is "the one for you" and stick with it for the next two years. In general, 6 weeks is a good guideline for when to stop using one program and try another. This does not mean that you can never use the original program again, just not all the time. Find 2-3 programs that suit you and your goals, and cycle between them in 6-week cycles. There are other ways to do things, but I'm just trying to get you started here.
These programs may look too simple to those of you who have been exposed to the commercial gym/muscle mag school of thought. They aren't "too simple", they're just simple enough. More complex doesn't mean better. Also, don't be afraid of training a muscle group more than once per week. Or of hurting your back doing squats or deadlifts. Or of bulking up (for you women) without trying to. Or of any number of the silly things that the fitness industry has tried to fill your head with. These programs work, many people (including me) have used them with great success. Besides, the information is free and I'm not selling anything here, so why would I lie to you?
One last thing, KEEP A LOG OF YOUR ACTIVITY! I can't stress enough how important this is, so I won't try. Just do it. Write down what lifts you did, how much weight, how many reps, how you felt, what other activities you did that day, what you ate before your workout, etc. You don't necessarily have to keep track of all these things all the time, but do always write down everything that you feel is relevant to your workout for that day. Use whatever format makes sense to you.
THE CHOICES Strength:
This program is designed to make you stronger. You may gain some muscle, especially if you haven't lifted before, but that's not the point. It is intended to make the most of what you have. You would be surprised at how strong you can be at your current weight. Don't be fooled by the "bigger is better" mentality. Sometimes it is, sometimes it isn't. Do what makes you happy.
Mass:
This is for you if you have always felt "skinny" and don't like it. Or if you play a sport such as football and need to get bigger. Or if you just want to have a larger presence in a room or have people notice you for your muscularity. You will definitely get stronger using this program, but it will not maximize your strength for your size. Use this for what it was meant for, to get bigger.
Fatloss:
Need I say more? You will lose weight following this program. And it doesn't involve hours on a treadmill or "Sweatin' to the Oldies" (can you hear me gagging?). It does involve hard work however, you can't get something for nothing.
