Weight Training Exercises - Learning the basics
The key to any successful weight training programs starts with learning the
basics. Below are some important pointers to help you achieve your goals and
also to prevent you from serious injuries.
Warm up & stretching
Warming up and stretching before any weight training exercises will help prepare
your muscle for work. It will improve your flexibility so you will be able
to perform exercises without injuring yourself. A good tip is to do 5 minutes
of cardio (running, bike, elliptical) and about 10 minutes of stretching
Concentration and Breathing
To get the most out of your weight training exercises
you should really focus on the primary muscles you are working on. Concentration
on every rep/set
of every lift will more effectively build your muscles. You must also make
sure you are breathing properly as doing it correctly with allow you to
lift more weights. Do not hold you breath! During the most strenuous part of
exercise you should exhale deeply though your mouth and then inhale through
It is important that any exercise you do should be done correctly.
Signs of poor technique include swinging of the weights, lifting too heavy
or straining in the face. If you are ever unsure about how an exercise
is properly done, ask and instructor or someone who knows. It is better to
less and do it correctly than to lifting weights incorrectly. Proper form
will help prevent injuries and make your weight training program more efficient!
Rest your muscles
Weight training regimes should allow for a rest the day
after working a specific muscle group. This allows the healing and recovery
time for the muscles to
repair and grow. Muscle growth has peaked after 36 to 48 hours, and thus
those training for muscle growth should train again at this point. You
should never work the same muscle area 2 days in a row as this is not enough
for full recovery.
Progressive weight lifting
In order for muscles to grow you need to progressively lift heavier weights.
Weight bearing exercises work on the progressive
principle where muscle size,
strength and endurance will only improve if the resistance is periodically
Once you don’t feel muscle fatigue with your weight training exercises
then you will need to lift heavier weights. You should consider changing your
workout routine every 1-2 months or so to achieve maximum results.
Correct workout order
For beginners to weight training it is a good idea to train the larger part
of you muscles first. Larger muscles (thighs, chest, and back) should be trained
before smaller ones such as (biceps, triceps, and forearms). For example if
you work your triceps or biceps first you may find that you will be too tired
to work on your primary muscles such as the chest or back later.