An example of a good weightlifting routine is to perform four sets each of squats, deadlifts, dumbbell lunges and leg lifts, with a rest between each set. The weight should slowly increase with each set of squats and deadlifts.
Weightlifting routines that help build strength emphasize compound exercises, such as deadlifts, bench presses, squats and shoulder presses. Compound exercises help build strength by using more than one joint and muscle group. Trainees should strive for three or four exercises per workout, including at least one compound exercise, two assistance exercises, such as chin-ups or rows, and some abdominal exercises to strengthen the core muscles.
A good structure for a routine includes sets of five repetitions, which helps build strength and muscle size. Trainees may utilize a variety of repetition ranges for maximum conditioning. Barbell exercises are essential for getting stronger, and they allow a person to load the weight according to his fitness level. Trainees should start with barbell exercises before moving on to dumbbells and exercises that utilize bodyweight.
Keeping balance in an exercise routine prevents muscle imbalances and injury, and trainees should strive to focus on exercises that address each side of the body. For instance, chest exercises should be balanced with back movements, pulling movements should balance pushing movements and squats, which work the quadriceps, should balance Romanian deadlifts, which work the hamstrings.