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 exercises.

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 the exercise you should exhale deeply though your mouth and then inhale through the noise.

Proper form

It is important that any exercise you do should be done correctly. Signs of poor technique include swinging of the weights, lifting too heavy a weight 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 lift 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 time 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 increased.

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.