Weight training is popular among many people world-wide for a variety of reasons. Many different types of people are good candidates for this type of training and will see benefits if they put in the necessary time and do the exercises correctly. Many people think lifting weights is only for those who want to get big, bulky muscles, but this is not true. Just because someone lifts weights often does not mean they will get bulky — that depends on the exercises one chooses to do.
Weight training is good for both men and women, but keep in mind that it will have different effects on each. This difference is due to hormonal differences between the sexes. Testosterone plays a large part in one’s muscle development and its smaller amounts in women’s bodies is part of the reason why women usually do not get bulky from lifting weights. In general, most men want to get big, bulker muscles while many women look for a toning effect from weights.
Two of the most important parts of a workout are also the most simple: the warm-up and the cool down. One should always warm up before beginning a work out. Warm-ups are generally only five to ten minutes and include stretching and light aerobic activity such as using a bike or stair machine. The cool down is performedafter the workout is finished. It consists of stretching one’s major muscle groups in order to help keep flexibility in muscles as well as help prevent the possibility of injuries.
The weight training program itself consists of repetitions and sets. A repetition is made up of one complete motion and consists of the number of times an exercise is performed during a set. A set is the complete amount of repetitions done at one time without resting. So if someone was doing an exercise for two sets of ten repetitions, this means that the person would do the exercise ten times without resting, then rest, then do the exercise again for another ten repetitions rest-free to complete the second and last set.
The idea of resting between sets is a very important one and is particularly recommended for those just starting out. The amount of rest time is variable, based on the type of exercise and the results one wishes to see. Resting is usually only a minute or two, though.
Another important factor with weights is the different between building strength and endurance. Strength is achieved with fewer repetitions with higher weights while endurance and toning is achieved with higher repetitions and lower weight.
One should aim to lift two to three times a week with rests in between for one’s muscles. The same muscle group should not be worked two days in a row.
Lastly and most importantly, keep in mind that lifting weights can be dangerous if not done correctly and without proper supervision if needed. People who have back problems, hernias, or high blood pressure should see a doctor before they begin weight training.
By Lauren Culliton