8 Tips for Weight Training Success
Weight training is a form of resistance exercise. A good fitness program includes resistance exercise 2 days each week or more, and includes 8 to 10 exercises that work all the major muscle groups. It’s best to allow at least one day of rest between these exercises. But when it comes to weight training, it’s easy for a novice exerciser to get intimidated. Where to begin? What to do? Should I start with free weights or the machines?
If you want to try weight training here are 8 tips for getting the most out of your weight program:
- Start with professional instruction.
Work out with an experienced professional trainer who can help ease you into the appropriate weight program for your body and level. - Get individual help.
Tell your trainer or instructor what you want out of your weight training (for instance, body building, toning and shaping certain body areas, or improving performance in a certain sport). - Learn the proper form.
The proper form ensures that you get the most out of each exercise and helps prevent injuries. A good trainer will teach you about proper form. - Let your muscles recover.
Allow at least 2 weeks for your muscles to adjust. Start by lifting weights that are lighter than you can manage. This helps you tell the difference between the normal aches and pains of weight training and the pains of overuse or real damage. - Work slowly.
Fewer repetitions that are done slowly, using the entire length of the muscle, are more effective than many repetitions that are done quickly with only a short part of the muscle. - Breathe correctly.
Learn how to breathe properly when working with weights. Exhale when pushing against the weight. Don’t hold your breath at any point. Inhale when there is little or no resistance. - Advance slowly.
When you are ready, ask your trainer for guidance on:- How to improve.
- How often to increase sets and repetitions. In general, do 1 or 2 sets of 8 to 12 repetitions. Older adults and people who are frail can do 10 to 15 repetitions with less weight.
- When to increase weight. Start with a weight you can lift 8 to 12 times but that gets hard to lift by the last repetition. When it gets easier, add a little weight and go down to 8 repetitions, then gradually build up to 12 repetitions again.
- Vary your program.
Variety keeps your interest up and injuries down. Mix muscle strengthening with flexibility and aerobic work. Also, vary your work by alternating between:- Your upper body and lower body.
- Free weights (barbells) and machines.
- Heavier weights with fewer repetitions and lighter weights with more repetitions.
By starting slowly and using the right technique, you may find that weight training is an enjoyable and effective way to build strength.