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Men's Weight Lifting Beginner Chart
The chart is designed to be used as a guide to set your targets before moving on to a novice level. There are evaluations on four lifts for the five main muscle groups.
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Chest
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Back
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Shoulders
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Legs
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Arms
You can use either the Body Weight Ratio method or the suggested weight. The body weight ratio method is calculated by taking the weight you lift divided by your body weight.
Body Weight Ratio calculator >
Men's Beginner Chest Exercise Targets
Exercises
BW Ratio
Weight
Bench Press
Incline Bench Press
DB Bench Press
Incline DB Bench Press
0.50x
0.45x
0.20x
0.20x
100 lbs
95 lbs
35 lbs
30 lbs
Men's Beginner Back Exercise Targets
Exercises
BW Ratio
Weight
Deadlift
Bent Over Row
Lat Pulldowns
Seated Cable Row
0.75x
0.45x
0.50x
0.50x
135 lbs
85 lbs
85 lbs
85 lbs
Men's Beginner Shoulder Exercise Targets
Exercises
BW Ratio
Weight
Overhead Press
DB Shoulder Press
Side Lateral Raise
Arnold Press
0.35x
0.20x
0.10x
0.15x
65 lbs
30 lbs
15 lbs
25 lbs
Men's Beginner Leg Exercise Targets
Exercises
BW Ratio
Weight
Squat
Leg Press
Romanian Deadlift
Leg Extension
0.75x
1.00
0.50x
0.50x
135 lbs
180 lbs
95 lbs
95 lbs
Men's Beginner Arm Exercise Targets
Exercises
BW Ratio
Weight
Barbell Curl
DB Curls
Tricep Pressdown
Lying Tricep Press
0.20x
0.10
0.40x
0.25x
35 lbs
20 lbs
60 lbs
45 lbs
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