Everything You Need to Know About Weight Training

Why Lift Weights?

There are three major reasons to make time for strength training. (Although there are plenty more reasons you should pick up heavy weights.)

1. Stave off osteoporosis. Resistance training increases bone density, which can prevent age-related loss.

2. Keep your metabolism revved. Muscle trumps fat for calorie burning—add more, burn more. (Here are all the need-to-know muscle and fat facts.)

3. Look slimmer. Pound for pound, muscle takes up less space than fat. Boost muscle and you’ll appear thinner.

Muscles buldging on arms of woman using barbell

Know the Gym Lingo

New to lifting? Learn the lingo and you’ll feel right at home in the weight room.

Work in: To alternate sets with someone on a piece of equipment. If someone is using a machine, you may ask to “work in.” It’s most efficient on machines with weight stacks because you can change poundage simply by moving the pin to another hole. If you have to load plates on and off, it’s better to wait until the user is finished.

Super setting: Doing two or three different exercises without resting between sets.

Circuit training: Doing an entire “circuit” of exercises with little or no rest between sets, then repeating the circuit. Circuits are great because they save time and let muscles recover as you work different muscles. However, you probably won’t progress to lifting more weight unless you do multiple sets of an exercise.

Split routine: A strength program in which you work some muscle groups on one day and others another day.

Isolate: To single out a particular muscle group.

Hypertrophy: Simply, an increase in muscle size.

Recruitment: The portion of a muscle that’s stimulated during a particular exercise.

The Ways of the Weight Room

Although health clubs have a code of conduct, every gym has unwritten rules as well.

  1. Share equipment. While you’re resting between sets, don’t camp out on a machine. Let someone else do a set in between. If you’re on your last set and ready to complete it, go ahead. If someone’s standing near a machine, ask if he is using it before you hop on.
  2. Don’t crowd. Leave space for the person next to you to lift his or her arms in all directions.
  3. Don’t block the mirror. Try not to obstruct the view of others.
  4. Always carry a towel. Wipe your sweat off benches you’ve used.
  5. Don’t hog the drinking fountain. Before you fill your bottle, let everyone in line get a drink.
  6. Secure dumbbells. Cross them or stand them upright between sets so they don’t roll onto someone’s toes.
  7. Don’t drop your weights. Instead, place them on the floor when you’re finished with a set.
  8. Put weights back where they belong. Clear all weight plates off barbells and machines, and return dumbbells to their designated spot on the rack. Don’t stick the 10-pounders where the 40-pounders go.
  9. Don’t tote a gym bag around.

Safety Strategies

Precautions you should be aware of before strength training.

  • Pay careful attention to form. Good form is essential for maximum results and for injury prevention. Lower the resistance or do fewer reps if you can’t maintain proper alignment or you’re using momentum to move the weight.
  • Get enough rest. The more intensely you train, the more recovery time you need; rest 48 hours between workouts. Overstressing your muscles could slow your progress or, even worse, cause an injury. If you’re still sore after a day off, rest another day or two before hitting the weights.
  • Stop if you feel pain. Your muscles should feel challenged by the final rep—but you shouldn’t feel any pain in your joints.

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It won’t make you ‘bulky’

Let’s just bust this myth: weight training does not equal manly, bulky, or masculine. The truth is, women have very different hormones to men and, as they do not produce as much testosterone, it is actually much more difficult for women to build muscle and become ‘bulky'”. If you are looking for the more muscular look, this takes a lot of time and dedication to training and diet. It is not going to happen as the result of three or four weight lifting sessions per week.

It can help you to hit weight loss goals more quickly

Combining weight training with cardio or resistance training is great for burning fat, particularly through HIIT classes or circuit training. By adding resistance combined with the exertion of lifting weights, the calorie burn increases whilst building lean muscle mass. Muscle is more metabolically active than fat, which means it requires more nutrients and oxygen to ‘live.’ By increasing lean muscle mass in the body, this increases basal metabolic rate, which means that your body continues to burn more calories even whilst resting. Women, on average, can burn an extra 100 calories in the 24 hours after exercise has finished.

You might need to reassess your diet

To see the best results from weight training and avoid your metabolism slowing down, you might need to change the way you eat – and introduce protein, protein, protein.
Weight training and cardio are very different in the results you’ll see, and the impact on the body. This is good news for many, as you may need to increase your calorie intake to support weight training. Weight training helps to speed up the metabolism which will burn calories faster, however if you are not fuelling your body and workouts efficiently, the metabolism will slow down. This can cause a plateau in weight loss and lean muscle gain.


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