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HTML 

              
                初學者每週2-3天訓練安排在不同天，且訓練間應相隔1-3天。

原因是新手剛接觸不熟悉的訓練項目，痠痛感會比一般規律訓練的老手來得明顯。

重訓隔日的痠痛來自於「肌肉損傷」，也就是肌肉內微血管破裂或肌纖維損傷，會令肌肉產生痠痛感，而且可能會持續2-3天，因此也稱為「延遲性痠痛(DOMS)」。

<p>
  <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/">羅馬尼亞 硬 舉</a>
<a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/">sumodeadlift</a>
<a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/">相撲硬舉</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">squat</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深 蹲</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深蹲好處</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深蹲正確姿勢</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深蹲 膝蓋痛</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深蹲姿勢</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">深蹲 肌肉</a>
<a href="https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/">槓鈴深蹲</a>
  <p>
    

如果這2-3天想做點運動，可以選擇較低強度運動或改練其他肌群。

初學者建議以「全身練」為佳，並多加強核心穩定度。

剛踏入健身的新手普遍肌力偏弱，在每次訓練時，應包含下肢、上肢以及強化核心軀幹的動作組合，因此，循環式訓練是不錯的開端。

目標為增加整體肌力、肌肉協調度以及核心穩定度，為之後做複合式負重訓練打下良好基礎。

以初學者來說，大部分的組數應該落在8-12下，目的是增加肌肉並練習動作控制。
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