Six Week Lifting Workout Routine

Weight training is a great way to lose weight and add muscle bulk. For beginners and workout fanatics, an all around lifting workout that can build strength and muscle is a great place to start. This workout can be modified for every level of fitness depending on a person’s endurance, needs, and body. The one thing to remember, as with any fitness routine, is to only do what your body can handle. Expecting too much too soon can strain and injure your muscles.

6 Week Weight Training Workout:

First and foremost in any lifting workout, start with a warm up from anywhere between 5 to 20 minutes before lifting. This will warm up and loosen the muscles to prevent injury and strain. It is advised to stretch the entire body, not just the muscles that will be worked out. Next, understand sets and repetitions.

Start with 2 sets of 6 repetitions. This allows your body to gradually accept the weight and build up the endurance. Each week, do 3 workout sessions, allowing your body and muscles to have time to rest in between. Fill the time in between with other workout routines to keep your body in shape.

Do these lifting workout routines three times a week:
The first week of your lifting workout (sessions 1-3), do 2 sets of 6 repetitions with a 60 second break after the first set.
The next week (sessions 4-6), do 3 sets of 6 repetitions with a 60 second break after the first and second set.
The next week (sessions 7-9) do 4 sets of 6 repetitions with a 60 second break after the first, second, and third set.
For sessions 8 through 18, which will take you through a 6 week routine, do 4 sets of 8 repetitions with a 60 second break after the first, second, and third set.


Around session 12, look at the weight being used, and add to it if you feel your body is ready for the increase. The variety of workouts being done will depend on the body or muscle groups being worked on. Try squats, cable pull, triceps push-down, lat pull-down, overhead press, and bicep curl for an all around full body workout.

Remember that with any lifting workout, it needs to be designed for your own body’s needs and abilities. Don’t worry about what the person next to you is able to do. Just work at your own pace, and follow the routine. Within the 6 weeks, your body will begin to define, change, and surprise you. The workout will improve your overall fitness, and it will also tone and define each muscle.