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Weight Lifting and Weight Training

Weight training, or resistance training, allows the body to gain strength from lifting weights repeatedly. The body gets stronger muscles as you increase repetitions when lifting heavier equipment.

Weight training gives the best results when paired with other physical activities like aerobic exercise. You can also combine it with core strength training and flexibility training.

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HEALTH BENEFITS OF BODY WEIGHT TRAINING

Those who study sports medicine and human kinetics found that regular resistance training improves your health. Proper strength training and regular physical activity increase:

MUSCLE STRENGTH

With regular weight training, the muscles develop strength. Major muscle groups gain healthy mass to aid in anaerobic endurance. The exercise also improves your muscle tone and keeps your joints safe and strong.

FLEXIBILITY

It's important to be in proper form when weight training for major muscle groups. That helps you maintain balance and avoid injuries.

Doing the same exercise on multiple muscle groups can help you gain flexibility. Your body will eventually exert less effort when doing a full-body workout.

BONE DENSITY

According to human kinetics, better bone density means you're less likely to experience bone loss.

WEIGHT LOSS

When you lose weight and fat, you gain more muscle mass. Your body learns to burn more calories, even as you rest. That way, you lose weight throughout your entire body much quicker as you do your fitness program.

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STAMINA

As you get used to doing more physical activity every day, you don't get tired as fast. Weight training and strength training exercises can help you build stronger stamina.

Your cardiovascular health also improves as your heart gets used to exercising. In addition, you get more stable blood pressure.

WEIGHT TRAINING TIPS

Before you start your new weight training program, keep these in mind:

#1 PREPARE YOUR EXERCISE BAG

Pack everything you need before you exercise and start your fitness program. We recommend having at least three towels for a trip to the gym:

One to wipe off your sweat and another to wipe off other people's sweat from equipment. The last is for your post-exercise shower.

#2 HYDRATE YOURSELF

Most weight trainers like to weigh themselves before and after their workout. That is to see how much water weight they lost after doing weight training exercises.

Stay hydrated when doing intense exercise. Always bring a water bottle with you when doing resistance training. You have to drink plenty of liquids to rehydrate properly after strength training. If you're tired of plain water, we recommend choosing a nutritious juice drink.

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#3 BE PATIENT

If you're a beginner, don't expect to do the same training regimen as older weight lifters. Listen to your trainer and only do the weights that you can do.

Also, warm up before weight training. Whether you're doing exercise for your upper body or lower body, your muscles need time to adjust. Having rest periods between push-ups, chin-ups, and other exercises is also good.

With time and proper technique, you'll gain functional strength to do more intense exercises.

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#4 HAVE GOOD FORM

Your gym instructor will teach you the basic weight training principles. These include keeping your body straight to keep correct form.

Start with your feet shoulder-width apart, back straight, and your abdominal muscles tight. Your chest must be out and your shoulders back.

#5 DON'T UNDERESTIMATE THE EQUIPMENT

Just because you can do a bench press doesn't mean you won't need dumbbells anymore. A bicep curl is just as important for strength gains as weight machines.

Resistance bands are also good for strength training. They can help you focus on specific muscle groups during aerobic and resistance training.

BASIC BODY WEIGHT TRAINING PROGRAM

Once you've got the proper form and starting position nailed, you can begin your program. After your warm-up exercise, try doing these exercises:

UPPER BODY EXERCISES

You can try push-ups, chest presses with dumbbells, planks, and free weights.

LOWER BODY EXERCISES

Some good lower body exercises are squats and leg presses (switch legs in between sets). You can also try hamstring curls and knee extensions.

CONCLUSION: WEIGHT TRAINING IS GOOD EXERCISE

You don't need to be a human kinetics physician or health professional to know that strength training is good for you. After all, resistance training can drastically improve health.

Just be sure to follow the proper form and stay hydrated. Finally, be patient with your resistance training exercise journey.

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FREQUENTLY ASKED QUESTIONS

Weight lifting increases muscle mass, which boosts metabolism and promotes fat burning even at rest.

Yes, beginners can start with light weights and proper form, gradually increasing intensity as they progress.

Aim for at least 2-3 weight training sessions per week, allowing for adequate rest between sessions to support muscle recovery and growth.

Yes, weight lifting stimulates bone remodeling, increases bone density, and reduces the risk of osteoporosis.

Compound exercises engage multiple muscle groups simultaneously, improving strength, coordination, and functional fitness more efficiently than isolated exercises.