Weight Training For Health: A Simple Guide

When you hear the term weight training, it’s easy to think of huge muscles and dudes letting off huge grunts in the gym.

But in reality, weight training for your health is all about making your body stronger overall. So many times we deal with chronic injuries like low back pain and not really know what the cause is.

Most of the times it can be due to lack of core strength…

…and weight training can be a great way to develop that core strength which is key to overall health.

So I’ve developed this simple guide to weight training, that will help give you a better idea of how you should go about your daily fitness routine.

Depending on your fitness goal, you will find the many benefits weight training can have on your body.

What Is Weight Training?

You can think of weight training as a form of strength training that helps to develop the strength and size of the skeletal muscles. Using any form of gravity as resistance to help in building up the muscles.

The goal should be to add enough resistance that helps you get the right amount of muscle development during your exercises.

But what is the right amount?

Without boring you with all the technical stuff, I will break it down by the amount of repetitions.

  • 1-6 reps will help develop strength
  • 7-12 reps will help develop hypertrophy (muscle growth)
  • 13-20 reps will help in developing endurance.

So in order to increase muscle size, you want to make sure that you select a weight amount that allows you to fail when reaching that max number of about 12 reps.

Now I know when talking about muscles, this may scare some of the women out there, but females fear not. There’s no need to worry about getting overly bulking as women do not produce testosterone as the same levels as men do to get the huge muscles.

But the benefits of having muscles can be tremendous for women looking to get that nice toned look. Also I will be going over the benefits later in this article, so no worries.

So when it comes to weight training, it’s important to not fear the weights and make it a part of your fitness routine.

I know it can be difficult to get started especially if you’re new to it. That’s why it’s a good idea to either get a friend, or hire a personal trainer to help get you started until you get comfortable going on your own.

The main thing is to take your time and practice caution as the level of injuries are increased when dealing with heavy weights. Also, bodyweight training is another form of weight training you can do if you’re a beginner.

It’s a great way to ease into the whole weight training process as you get more comfortable with it.

Reasons You May Want To Start Weight Training

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Weight Training for Weight Loss

Cardio has been known to burn more calories than weight training during an actual workout, but it’s after the workout that weight training makes it’s money. And although you may gain a bit of weight due to you new found source of muscles. You will find yourself potentially losing weight in the long term due to the calories being burned to maintain that muscle mass.

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Weight Training for Fat Loss

The most efficient way to burn fat is grouping both your cardio training and weight training during your workouts. This will allow you to burn the most amount of calories to help you lose weight and get your heart rate up to help you burn the most amount of fat. The muscles you develop during this process will help sculpt that body you’ve been dreaming of for a while now.

Weight Training for Women

Maybe one of the biggest myths when it comes to women lifting weights is the bulk you will develop. Let me be clear, women do not produce anywhere near the levels of testosterone that men produce to develop such muscle mass. So if you ladies out there are looking to get beachbody ready, then you should definitely add weight training to your workout routine.

Weight Training for Men

For those getting started with fitness, weight training can be one of the fastest ways to get results. But it can also be very overwhelming if you are someone that primarily does their exercises at the gym. Learn how you can overcome that fear and develop the confidence one needs to reach your fitness goals.

Weight Training for Beginners

Improving your endurance is key to performing at your best when it comes to any physical activity. Whether you tire easily when walking up a flight of stairs, or lack energy when playing with the kids, weight training can be very beneficial when it comes to performing daily activities. You will notice the difference in how you feel physically when adding weight training to your fitness routine.

Weight Training for Endurance

Improving your endurance is key to performing at your best when it comes to any physical activity. Whether you tire easily when walking up a flight of stairs, or lack energy when playing with the kids, weight training can be very beneficial when it comes to performing daily activities. You will notice the difference in how you feel physically when adding weight training to your fitness routine.

Weight Training for Bigger Muscles

There’s a reason why bodybuilders are in the gym 24/7. I mean yeah, you can definitely question the ethics in which they go about getting such massive muscles. But in order to get those muscles, weight training is a huge part of their fitness routine. If you’re worried about looking like a bodybuilder, then fear not, as it is possible to get normal size looking muscles without adding any questionable supplements to your diet.

Weight Training for Legs

Have you ever seen someone with a huge upper body and a not so huge lower body? Well that’s probably because they skipped leg day at the gym. Yea I know that working out the legs isn’t the coolest thing to do, but weight training your legs is essential to forming balance to your body overall.

Weight Training for Arms

Having toned looking arms is an easy attention grabber. For some reason, people love seeing the definition of a person that makes exercise a part of their life. I know that arm curls and tricep dips are goto exercises, but there are other exercises that not only target your arms, but other essential body parts as well . Learn what it takes to develop those lean looking arms that gets everyone to stop and notice all your hard work.

Weight Training for Your Back

For the ladies, having a nice toned back makes wearing dresses that showcase the back so much easier. For the fellas, if you’ve ever heard of the V look, then you how popular a look it is in the weight training world. But what exercises are great for developing a better back?

Weight Training for Abs

It is true that genetics and diet has a lot to do with getting nice looking abs, but it is possible to weight train for better looking abs. So if you’re looking to get the 6 pack that people envy, making weight training a part of your workout routine is essential.

Weight Training to get Lean and Ripped

Cardio alone isn’t going to get you the body you desire. Especially since too much cardio has the potential to break down muscle. Therefore building muscle is key to sculpting your body the way you want. By combining both cardio and weight training, you can get that lean ripped body that helps you look good in whatever you wear.

Common Mistakes To Avoid

Although there are many benefits when it comes to weight training, just like anything you try in life, you want to make sure you do it correctly. So below are some mistakes you want to avoid when starting your weight training routine.

  • Trying to lift too much weight, too soon. This is especially true for guys that have huge egos and don’t want to look like some wimp in the gym. It’s important always to start off with lighter weight and build yourself up to something heavier. Lifting heavier when you’re ready for it can affect your form and increase the risk of injury. For not only yourself, but for those around you as well. Mastering weight lifting takes experience, so it’s important to be patient when performing exercises involving weights.
  • If you’re serious about getting results, then not lifting enough weights can also affect the type of results you get. Like I mentioned earlier, shoot for 7-12 reps to maximize muscle building effectiveness. If you’re able to perform anything more than that, then you should increase the weights by like 5 lbs.
  • Going too quickly through your repetitions. Some of the benefits of taking your time as you lift weights include more tension given to muscle fibers which is key to muscle growth. Also, there is less risk for injury as you are performing your weight lifting exercises.
  • One of the biggest struggles for those that are new to weight training is knowing how much to rest in-between sets. Resting too much or not resting enough can be a huge workout killer for anyone starting off. The recommended amount of rest  is anywhere between 30-90 seconds. As you gain more experience and get a better feel for your body, use this as a metric.
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