Weight training, a type of strength training, uses weights for resistance, stressing muscles so they adapt and get stronger—much like how aerobic conditioning strengthens the heart. Before you start, though, have a multi-week plan in place and track your weight training so that you incorporate different types of training and can keep tabs on it.
Now, here are some tips:
Warm up with 5 to 15 minutes of cardio and 5 to 10 minutes of stretching. Then you’ll be ready for your weight training.
Include multi-joint movements which stimulate the muscles, such as squats, deadlifts, bench presses, shoulder presses, chin-ups and even sit-ups.
While weight lifting, pay attention to the speed at which you lift weight. You should vary the tempo for the best workout.
Be sure to rest between sets and have a well-rounded routine so that you don’t build just one or two areas, leading to imbalance. Work out all those muscles, not just a few.
Don’t forget about what to do after weight training, including refueling with post-workout nutrition. Clean protein should be part of it, particularly protein with branched chain amino acids, or BCAAs.
Lastly, after you’ve gone the distance with your weight training for however many weeks, be sure to take a week or so off. Your body needs a break so that it can recover and get ready for the next block of weight training.
Have fun and remember these weight-training tips!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.