Introduction to Weight Training
A component of bodybuilding and weight lifting, weight training is a technique
for developing muscle strength by progressively lifting increasing amount
of weights. However unlike bodybuilding and weight lifting, weight training
is not a sport. It is more a type of training method.
Weight training follows some simple principles;
- Overload Principle
- Progressive Resistance and
- Principle of Specificity
Overload principle – states that muscles size, strength and endurance
will only improve if the stress (the actual exercise activity) is greater
than that normally encountered.
Progressive principle – states that as muscle, strength and endurance
increases the resistance (heavier weights) must be periodically increased
if further gains are desired.
For effective weight training you should lift a little more load/resistance
each time you workout. This will enable you to eventually lift a lot more
weights than what you originally started with. As you reach a plateau this
principle can be reused.
Principle of specificity – shows that the development
of muscular fitness is specific to the muscles trained. This means that
if you were
doing weight training for a sport, then weight training will be most beneficial
if the exercise resembles the action of the sport.
Why do weight training?
For a beginner, entering a gym full of hard bodies for the first time
can be somewhat daunting. There are so many different muscles to learn
about and so many different exercises to accommodate these muscles and
also the sophisticated machines there out there. The idea is to get to
know your body, get to know your strengths and limitations, and get comfortable
with the feel of actually moving the weights correctly.
Individuals do weight training for many reasons.
Here are some good reasons why weight training should be incorporated
into your exercise regimes.
- Increase strength
- Improve appearance
- Helps to control your weight
- Strengthen bones
- Boost your energy, fitness, endurance levels
Increase strength – although not all individuals
do weight training to win an Olympic medal, doing weight training can help
with many things
This is advantageous to have for both men and women.
Strengthen bones – Weight training exercises places
stress on the bone and when bones are stressed it allows them to become
can be a powerful tool against osteoporosis.
Helps to control your weight – Weight training can help
in your fight to lose weight. Including weight training in your weight
loss regime will help increase your resting metabolic rate because of the
increase in your overall muscle mass. This will allow you to burn more
calories throughout the day. You will feel better, look leaner and your
clothes will fit better!