Weightlifting Plan for Beginners

Weightlifting is key for strong, muscular legs. This beginner’s lower body weightlifting plan will help you develop strong muscles along your buttocks, thighs, and calves. It’ll help you get firm, lean legs that look long and slim. Developing muscles along your legs can help you maintain a healthy weight. When you lift weights, you give your metabolism a boost, meaning you’ll burn calories without having to do hours of cardio.

If you’re ready for amazing legs, this weightlifting plan is for you. It includes six of the most effective lower body moves you can perform. Included are exercises that are performed with gym equipment. No gym membership? Check out Shape Those Legs Workout for Absolute Beginners.

Equipment Needed: Barbell, Set of Dumbbells, Leg Press Machine, Leg Curl Machine


How to Choose Your Weight: Use the heaviest weight with which you can complete all the repetitions while maintaining proper form. The last few reps should be difficult, but doable. In order to avoid injury, you should always prioritize proper form over heavy weight.

What to Do: Complete 10 reps for each exercise. Do this until you finish all 3 sets.

Exercises:
1. Barbell Squats
2. Walking Lunges with Dumbbells (10 reps for each leg)
3. Leg Press Machine
4. Stiff-Legged Deadlift
5. Calf Raises with Dumbbells
6. Leg Curl Machine

Barbell Squats:

Walking Lunges:

Leg Press:

Stiff-Legged Deadlift:

Calf Raise:

Leg Curl Machine:

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