Strength training, or weight training, is a type of physical exercise that uses weights. When exercised regularly, weight training strengthens muscles and improves overall health. To get the most out of strength training, it is very important to know the basic principles of weight training.
Instructions
Step 1
Define a training goal. Your training style will depend on your goal. For example, if you want to lose weight, a muscle-building workout program might not work for you, and vice versa. Therefore, you should not take the first program you come across or copy someone else's workouts in the gym. Each goal requires a different approach to weighing.
Step 2
If you want to build muscle, work with relatively heavy weights with few repetitions per set. For example, for each exercise, do one warm-up set with a light weight, then three sets with a weight that you can do no more than 8-10 reps. Work slowly. Give your muscles a break of 1-2 minutes between repetitions so that you have enough energy for the entire workout. At each workout, try to gradually increase the working weight, maintaining the same number of repetitions in the set.
Step 3
Your goal is to lose fat and get leaner muscles. In the gym, work with light weights, but with a lot of repetitions - 15-20 times. Reduce the intervals between sets to 20-30 seconds. Circuit training has proven itself well: all exercises are performed one after another without a break, this is one circle. Perform 3-5 of these circles. Rest between laps for 2-3 minutes. After strength training, be sure to do an aerobic exercise. This can be running, walking at a fast pace, exercising on an elliptical trainer or stepper. The aerobic workout should last at least 30 minutes.
Step 4
Work more free weights. The simulators are simple and convenient to use: most of them come with detailed instructions and diagrams, in addition, the simulators are designed in such a way as to provide maximum support during the exercise. But simulators, unlike free weights, do not provide such a variety of movements, they are designed to work in only two directions. Thus, the muscles work less intensively, the simulators take some of the load from them, since you do not need to independently maintain balance and control the body.
Step 5
Regardless of which training style you choose, follow the correct exercise technique. Working even with small weights can be traumatic if the technique is not followed. To check the correctness of your technique in almost any exercise, use the following checklist: 1) Your back maintains a natural curve; 2) The knees and joints are slightly bent; 3) Only those muscles are involved in the movement of weight, the development of which the exercise is aimed at; 4) You do not feel sudden sharp joint pains.
For additional support for your joints while exercising, use special straps.
