There are a number of myths surrounding weight training, including that weight training makes you big, the only way to burn fat is through aerobic exercises, and machines are better than free weights. Women in particular are often hesitant to pick up weights as they don’t necessarily want to build bulk. The fact is, weight training is excellent as a means to lose fat, tone muscle and change the overall shape of your body. It’s also a tool by which to combat osteoporosis, a bone degenerative disease that touches over 28 million Americans. How often you train and the muscles you train are the two important factors which will determine how your body develops.
While a well balanced diet and a good cardio program is also recommended, weight training in particular will do this for you:
- Raise your metabolism so you burn calories quicker
- Strengthen bone density and reduce the risk of osteoporosis
- Increase stamina, fitness and endurance levels
- Improve balance and coordination and diminish your chances of getting injured
- Create a sense of confidence and well-being
So how and where do you begin? Let’s start with some basic training principles which apply, no matter the routine you follow or equipment you use:
Start Slowly: If you’ve never trained before or are re-starting your training regime, it’s important to begin slowly. Weight training is all about resistance. You are pushing your body against a certain mass to create muscle. Lift or use weights which allow you to complete your reps. If you can’t manage your reps, move to lighter weights. Reps is short for repetition, and is one complete movement through exercise. A group of repetitions is called a set.
Build Up: Over time, your workout routine will reach a plateau. Your body gets used to doing reps with the same weight/resistance balance. When this happens, you need to take it up a notch. You can do this by either changing the exercise routine, the number of reps, or the resistance levels.
Target: Different routines will allow you to achieve different goals. For example, if you want to build up muscles in your arms and legs, you’ll need to use heavier weights, not necessarily perform more reps. For endurance, you’ll need to increase the number of reps. Decide on what your end goal is and build your routine around it.
- For Fat Loss: Perform 1-3 sets of 10-12 reps each
- For Muscle gain: Perform 3+ sets of 6-8 reps each
- For Endurance : Perform 1-3 sets of 12-16 reps each. Once you reach 16 reps, you may wish to increase your weights/resistance levels, and lower the number of reps to 10-12.
- Rest: A strenuous exercise routine coupled with no breaks can lead to muscle damage and injuries. As with any exercise, it’s important to train for a set duration, with plenty of rest and relaxation in-between. Try alternating the muscle groups you work out each day- legs and abs one day, back and arms the next etc.
It’s always advisable to begin classes in a gym with a personal trainer. This way, you’ll learn how to use the machines and weights properly and reduce any possible risk of injuring yourself. You’ll most likely start with a routine to include 8-10 reps each, and build up upon that. Use any sequence you like, but keep in mind you need to alternate the different muscles you use. A good way to remember this is to combine a push exercise with a pull one. Most people will work out with two kinds of weights: free weights (such as dumbbells and hand weights) and weight machines (such as leg curl machine, chest press machine etc.)
The following are some machines and exercises you’ll get to perform.
- Chest : Bench press, chest press machine and push-ups
- Back : Row machine, back extensions, lateral pull downs
- Shoulders : Overhead press, lateral and front raises
- Biceps : Bicep curls with weights
- Triceps : Extensions and kickbacks
- Hamstrings : Leg curl machine, lunges
- Quadriceps : Leg press machine, leg extension machine, squats, lunges
- Abs : Crunches, oblique twists, reverse crunches
The American College of Sports Medicine has outlined its recommendations as to how much and how often to weight train. Starting with a series of 8-12 reps, it suggests exercising for a minimum of two days per week and exercising all 8 of the muscles groups outlined above. In addition, keep in mind the following:
Always warm up before you begin with light weights, or cardio exercise, or stretching. This increases blood flow to your muscles, which helps prevent injuries.
Remember to breathe throughout each rep. Breathe in on the release of the movement and out on the flex of the movement.
Lift and lower weights slowly and with intention. Performing each rep quickly may allow you to do more reps, but will not give you the same benefit. Likewise, if you have to swing your entire body to lift a weight, chances are it’s too heavy for you. Swap it for something lighter.
Pay attention to posture. If possible, work out in front of a mirror to see how your body is held.
Cool down with gentle stretching exercises, to allow your body and muscles to relax.
You don’t need to train for a few hours each day to feel the full benefits of strength training. In fact most people will train for 20-30 minutes, 2-3 times each week. This is enough to see results in increased flexibility and stamina levels, and a more lean and toned body.
