Weight training, or resistance training, is arguably one of the most effective forms of exercise regardless of your fitness goals. Used in combination with sensible diet and aerobic exercise, proper weight training can help you build lean muscle, lose unwanted fat or both.
Getting Started
If you're not sure where to start, below is a sample beginner's weight training schedule. At this stage in your development, it is only necessary to exercise each muscle group once per week. And to avoid "exercise fatigue", this program only has you lifting weights three days per week. Remember, your muscles don't grow when you're working out, only when they are recovering between workouts.
Identifying Your Correct Exercise Form
Included below are some common, and generally safe, weight training exercises for you to perform for each body part. As a weight training beginner, it might be advisable for you to perform these exercises on a machine rather than attempting to use "free weights" (dumbbells and barbells). This is assuming that you have access to such machines, such as through a gym membership or at your local high school. Arguably, free weights have numerous advantages over machines for the more advanced weight lifter. However, as you are building your strength and learning proper exercise form early in your weight training program, using machines at this stage in your development will make things easier and safer.
Weight training exercises are typically expressed in "sets" and "reps" (or repetitions). Reps refer to how many times you lift (or push or pull) the weight. A set refers to a group of repetitions. So, when you are to perform three (3) sets of 15 reps, you should raise and lower the weight 15 times and then rest for a few moments. Then repeat this cycle two more times.
Following a Sample Beginner's Weight Lifting Schedule
MONDAY - Chest and Triceps (back of upper arm)
Machine Bench Press: 3 sets of 8-10 repsMachine Triceps Pushdown: 3 sets of 10-12 repsTUESDAY - Rest
WEDNESDAY - Back and Biceps (front of upper arm)
Machine Lat Pulldown: 3 sets of 10-12 repsMachine Curl (or Barbell Curl): 3 sets of 10-12 repsTHURSDAY- Rest<
FRIDAY - Thighs and Calves
Machine Leg Press: 3 sets of 8-10 repsMachine Calf Raise: 3 sets of 12-15 repsSATURDAY / SUNDAY - Rest
Most advanced weight lifting programs recommend taking a set to failure, which means performing as many reps as possible in any given set. At this stage in your weight training development, it is not advised to go to this extreme. If the program above recommends 8-10 reps for an exercise, the muscle being worked should feel very tired by the 10th rep, but not completely exhausted.
Use this guideline to select the correct weight for each exercise. If at the end of the last recommended rep you feel as though you could still do several more reps, add a few pounds. Conversely, if your muscles become too fatigued to finish the last recommended rep, remove a few pounds.
In all, stick with the above beginner's weight training program for two weeks. If done faithfully, along with proper diet, you will notice significant improvements in your strength and possibly your weight.
Until the next article...."Be Your Best"
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