May 30-Day Challenge: Weight Lifting

“Everything in your life is a reflection of a choice you have made. If you want a different result, make different choices.” - Unknown

We have all heard it said that if you want something different out of life, we must do something different to achieve it. Our bodies are no exception to the rule. To get your body to change, you have to demand it to do things that you’ve never done before. Whether you are just starting out, or have been lifting for years, this 30-day plan can help you take your body and your workout to the next level. By committing yourself to performing this 30-day challenge, you’ll mix up your training and strengthen your fitness. You’ll progress as you go. Each time you do the workout, the reps will get easier and the weight will get heavier.

As always, it is vital that you listen to your body, and adjust your workout as needed. It is important to note that not all exercises are suitable for everyone.  Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you. And if you aren’t sure how to perform an exercise using proper form, ask a trainer for instruction.

Below is a recommended training schedule and a chart with the sets and reps you should do based on your current fitness level.

To  loosen your muscles for lifting, it is best that you start each workout with a warm-up followed by a few very light exercises. Once you are warmed up, choose a weight that is heavier and that starts to feel somewhat heavier and tires your muscles in the last 2-3 reps.

Your workout should be well-rounded, and include cardio, strength, core and flexibility training, as well as adequate recovery time.


Follow this chart unless otherwise noted.





2-3 Sets

3-4 Sets

4-5 Sets

15-20 Reps

12-15 Reps

8-12 Reps



Upper Body #1
(Biceps, Shoulders, Chest)

  • One arm Dumbbell Hammer Curls to Arnold Press
  • Bicep Curls to Overhead Press
  • Alternating Front/Lateral Raise
  • Flat Bench Press
  • Cable Chest Fly
  • Dumbbell Chest Pullover

Upper Body #2 (Back & Triceps)

  • Overhead Triceps Extension
  • Cable Pushdown
  • Triceps Kick Back
  • Wide-Grip Pulldown
  • Seated Cable Row
  • Bent Over Fly

Lower Body #1

  • GobletSquat
  • Leg Extension
  • Leg Press, Narrow Stance into Calf Press
  • Dumbbell Step Up
  • Barbell Hip Thruster

             Lower Body #2

  • Prone Leg Curl
  • Hip Abductor
  • Hip Adductor
  • Standing Calf Raise
  • Alternating Dumbbell Lunge
  • Stiff-legged Deadlift


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