20 Workout Programs with Weights

Choose a Workout to Suit Your Plan

Man doing deadlifts in gym
Hero Images/Getty Images

What do you want your workouts to do for you? You can use weight training to get you to many different fitness goals, but a specific program is best to reach your desired endpoint. Weight training plans can help you lose weight, build muscle, shape your body, or get fit in general. You can use a program to perform better at a sport or to reach a health outcome such as improving bone density.

Here are 20 workout programs to choose from - including everything from weight loss to strength training for a wide range of sports:

Weight Training for Beginners

This beginner's page is a good jumping off point if you need to get up to speed on terminology and practices when starting out. Find answers to basic questions about weight training and instructions to get you through your first session of weight training.

Strength, Muscle, Power

Check out these basic programs that target the fundamentals of resistance training:

Programs for Weight Loss and Fitness

Do you want to burn as many calories as you can while improving your overall fitness?

You can get fit and lose weight with these targeted workouts:

    Special Targets

    Workouts that target specific sites, conditions or special groups:

    Dumbbell Workouts

    Dumbbells are useful because they're flexible in exercise program design, yet also inexpensive:

    Workouts for Sports

    Various sports generally have some specific requirements because of the individual nature of the characteristics of strength, flexibility, power and bulk required:

    If you're new to weight training, choose an achievable program, recover between sessions and don't take on too much too soon. If you stick with it, the benefits are many.

    Continue Reading