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Weight TrainingSo you’ve decided to get into shape. Maybe you’d like to shed a few pounds or you’re really determined to change the way your entire body looks. That type of transformation will only happen with weight training. Diet and aerobic exercise are an integral part of any training regimen, but for truly shaping the way your entire body looks, weights cannot be excluded. If you’ve never weight trained before, it can seem a little overwhelming. So let’s start with some of the core basics to get you in the gym as quickly and smoothly as possible. How much weight should I lift? In order to truly build muscle, you must lift more weight than your muscles can handle. A good formula to determine how heavy a weight you should be using is this: Choose a weight that you can lift no more than 15 times in a row. By the fifteenth repetition the weight should be quite difficult to lift. How often should I weight train? The optimal schedule is to lift weights two to three times per week. If you choose to lift only once per week, you will likely experience muscle soreness after each lifting session. Two to three times per week is best because it allows your muscles to adapt to the continual load placed on them, thereby overcoming that sore feeling. What is the difference between machines and free weights? Both machines and free weights will provide you with all the resistance training you need. While free weights are more user-friendly (you just pick them up and put them down), machines are sometimes better for beginning weight lifters. Keeping the proper form as you lift is very important and machines force you into the proper lifting technique. Weight machines can also help you control heavy weight, which helps to prevent injury. With weight training you can expect to see changes in your muscle tone fairly quickly. But remember to keep your focus on progress, not perfection. Related InformationWeight Training Programs Weight Training Exercises  |
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