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About Weightlifting Workouts

Weightlifting is a form of strength training that uses weights for resistance. It is a great way to build muscle mass, strength, and increase your performance in athletic activities. Weightlifting can be performed with free weights, such as barbells and dumbbells, or by using weight machines. It is a broad term that encompasses many different types of exercises, including Olympic lifts, powerlifting, and bodybuilding. Olympic lifts are explosive movements that require the lifter to lift the weight from the floor to overhead in one continuous motion. Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. Bodybuilding is a sport that focuses on aesthetics and symmetry, with the goal of building a balanced and proportionate physique.

When planning weightlifting workouts, first consider your goals: are you aiming for strength, muscle growth, or endurance? For strength, focus on fewer reps with heavier weights. For muscle growth, moderate weights with higher reps work best. Endurance training involves lighter weights with even more reps. Always start with a proper warm-up to prep your muscles. Form is crucial: poor technique can lead to injuries, so if you're new, consider seeking guidance from a trainer. Balance your routine by working all major muscle groups across different days, allowing time for recovery. Regular weightlifting contributes to improved bone density, a vital factor in long-term health, particularly as one ages.

Don't neglect rest days; muscles grow during rest. Nutrition is also key – ensure you're getting enough protein for muscle repair (25-30g of high quality protein per meal). Lastly, track your progress and adjust your routine as you grow stronger using our free Workout Trainer app for iOS and Android. Super handy!

Download Workout Trainer now to do one of our amazing weightlifting workouts today!


Our Weightlifting Workouts

Mighty Full Body

Mighty Full Body

Moderate 38 mins  
Full Body   Dumbbells
Cardio HIIT Dance

Cardio HIIT Dance

Moderate 23 mins  
Cardio   No Equipment
Power EMOM

Power EMOM

Intense 42 mins  
Full Body   Dumbbells
Just Kettlebell

Just Kettlebell

Intense 34 mins  
Full Body   Kettlebells
Upper Body Cable Pulley Workout

Upper Body Cable Pulley Workout

Moderate 33 mins  
Upper Body   Cable Pulley Machine
Top 10 Cable Pulley Exercises

Top 10 Cable Pulley Exercises

Beginner 6 mins  
Upper Body   Cable Pulley Machine
Strength Based Full Body

Strength Based Full Body

Moderate 23 mins  
Full Body   Cable Pulley Machine
Pulley System Favorites

Pulley System Favorites

Intense 7 mins  
Full Body   Cable Pulley Machine
Push & Pull Barbell

Push & Pull Barbell

Moderate 31 mins  
Chest   Dumbbells, Barbell
Snatched Back w Cable Pulley Machine

Snatched Back w Cable Pulley Machine

Moderate 16 mins  
Back   Cable Pulley Machine
Cable Machine Back Exercises

Cable Machine Back Exercises

Moderate 9 mins  
Back   Cable Pulley Machine
Build Massive Arms: Triceps

Build Massive Arms: Triceps

Intense 34 mins  
Arms   Cable Pulley Machine, Strength Machine
Toned Back & Arms

Toned Back & Arms

Moderate 7 mins  
Back   Cable Pulley Machine
Barbell Workout

Barbell Workout

Moderate 21 mins  
Full Body   Barbell
Beginner Leg Day

Beginner Leg Day

Beginner 4 mins  
Legs   Dumbbells, Full Gym - Other
Barbell EMOM

Barbell EMOM

Moderate 24 mins  
Full Body   Barbell
Compound Lifts

Compound Lifts

Intense 31 mins  
Full Body   Barbell
Total Kettlebell Training

Total Kettlebell Training

Moderate 40 mins  
Full Body   Kettlebells
Dumbbell Dynamics

Dumbbell Dynamics

Beginner 15 mins  
Full Body   Dumbbells, Exercise Mat
Full Body Strength

Full Body Strength

Moderate 26 mins  
Full Body   Box or Step, Dumbbells, Resistance Bands
Push & Pull Basics

Push & Pull Basics

Beginner 24 mins  
Upper Body   Dumbbells
'Make it Happen' Gym Circuit

'Make it Happen' Gym Circuit

Moderate 26 mins  
Full Body   Dumbbells, Medicine Ball, Treadmill
Ferox Favs

Ferox Favs

Moderate 14 mins  
Full Body   Medicine Ball, Dumbbells, Barbell, Kettlebells
Total Body Bar

Total Body Bar

Moderate 22 mins  
Full Body   Exercise Mat, Barbell
Back Routine with Dumbbells

Back Routine with Dumbbells

Intense 34 mins  
Back   Dumbbells

 


Get the best equipment for a killer home gym setup

No matter your fitness goals, having the right equipment is essential to your success. Building out a home gym makes it easier to work out on a regular basis in the comfort of your own home. And, as we have always said, just showing up and being consistent is the key to success! Additionally, over time it could actually save you money if you don't need to pay for a monthly gym membership. Bonus: reduced travel time is good for the environment and your mental health! As you build out your home gym, think about these three key components:

  1. The Squat Rack is the central place in your home gym when you are weightlifting. Having a solid one not only increases your safety but also allows you to perform a larger variety of exercises. We love the simplicity and flexibility of the Rep Fitness Omni Rack Builder and it can be the central piece to your dream home gym.
  2. A fully adjustable bench perfectly complements your rack and allows you to perform key olympic lifts plus many dumbbell and strength-based exercises. The top choice we recommend would be the Flybird Adjustable Bench.
  3. Lastly a solid barbell will stick with you over the years. We like the REP Fitness Colorado Barbell since it has an amazing finish and feel, and can handle more load than most weightlifters will ever need (up to 1500lbs!).

Power Systems Strength Equipment
Gear Spotlight

Power Systems Strength Equipment

Power Systems has a wide variety of strength machines for your home gym. With exceptional build quality that top gyms use, Power Systems can turn your home gym into the real deal.

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