Weight Training: Exercises, Safety, and More

The basics of weight training

Building and maintaining muscle is necessary for all of us, especially as we age. And the earlier we start, the better.

According to the American Council on Exercise, most adults lose nearly a half pound of muscle per year starting around age 30, mostly because they aren’t as active as they were when they were younger. Losing muscle at the same time that metabolism starts to slow down is a recipe for weight gain and the health issues that can accompany it.

Building stronger muscles isn’t just about vanity, either. According to the Mayo Clinic, strength training not only helps with weight control, but also stops bone loss and can even build new bone.

This can reduce the risk of fractures from osteoporosis. It also improves balance and boosts energy levels.

A significant amount of evidence exists to support the overall health benefits of strength training. And there’s been some quite convincing research on the subject recently:

• A study published in Cancer Epidemiology Biomarkers and Preventionsuggested that the more muscle men have, the lower their risk of death from cancer.
• A study published in BMJsuggested that weight training can improve long-term balance in older adults.
• A 2017 study in the Journal of Endocrinology suggested that having muscle can improve insulin sensitivity and glucose tolerance.

The amount of weight you use depends on how many repetitions you’re aiming for. You want to lift enough weight so that the last repetition is really tough and you feel like you couldn’t do one more. Naturally, you’ll need to use a heavier dumbbell for 6 repetitions than you will for 12, even though you’re doing the same exercise.

Never lift so much weight that it causes pain. You are better off lifting too little than too much as your body gets used to weight training. Also, unless you are working out with a spotter, use machines with safety stops in place to prevent injury.

The best exercises depend on your goals and how much time you have. You can do one exercise per body part or you can do six. You can do exercises that focus on one muscle group or exercises that work several at the same time.

The key is balance. It doesn’t look too good to have a huge chest and a weak back, and it’s also not healthy. When you work on one muscle, make sure you also schedule time to work on the opposing muscle.

All muscles are broken into pairs consisting of an extensor muscle and a flexor muscle. These muscles complement each other and work in opposition to one another, flexing while the other is extending and vice versa. Some muscle pairs relevant to weight training are:

Here’s a workout designed for novices. All it takes is at least two half-hour sessions each week.

For each of the following exercises:

• Start with one set of 8 to 12 repetitions (reps) for the first four weeks. When choosing weight, remember that the last 2 or 3 reps should be very difficult.
• Increase to 12 to 15 reps for the next four weeks.
• When performing 15 reps becomes easy, add a second set of reps (doing the same number of reps per set) or use a heavier weight.

Be sure to take deep breaths while you are doing these exercises. Always exhale during the exertion part (the “lifting” phase) of the move.

Dumbbell chest fly (targets chest)

• Lie on your back with support under your head, shoulders, and upper back.
• Hold a dumbbell in each hand. (Start with 2- to 5-pound dumbbells.)
• Push your arms straight up until your elbows are almost entirely extended, palms facing each other. The weights should be directly above your shoulders.
• Inhale and slowly lower your arms out to the side, keeping your elbows slightly bent.
• Continue to lower your arms until your elbows are slightly below your shoulders.
• Pause, exhale, and slowly close your arms back to the starting position.

Dumbbell overhead triceps extension (targets triceps)

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand with your arms extended overhead. (Start with 2- to 5-pound dumbbells.)
• Without moving your elbows, slowly lower the right dumbbell behind your neck, pause, and then lift it to the starting position.
• Repeat with the left hand.

Dumbbell shoulder press (targets shoulders)

• Sit on a chair with back support and put your feet flat on the floor.
• Hold a dumbbell in each hand. (Start with 2- to 5-pound dumbbells.)
• Bend your arms so the weights lightly rest on your shoulders, palms facing forward.
• Push the weights up until your arms are straight, pause, and slowly return to the starting position.

Single-leg squat (targets buttocks, quadriceps, and calves)

• Stand with your feet shoulder-width apart and your arms out to the side, raised to shoulder height.
• Lift your right leg out in front of you and slowly squat down, stopping when you feel like you’re losing your balance. (If you need help balancing, brace yourself by placing one hand on a wall.)
• Contract your leg and buttocks muscles to push yourself back to the starting position.
• Complete reps, switch legs, and repeat.

People do the exact same routine in the exact same order for years. It can be comforting to master your program, but the problem is that your muscles adapt and get bored — and so will you.

Every six to eight weeks, tweak your workout. Change things like the number of sets and reps, rest periods, angles, sequence, and type of equipment. Also keep the following tips in mind for a safer and more effective workout.

Never skip a warm-up

It’s tempting to go straight from the locker room to the bench press, but you’ll be able to lift more if you warm up your muscles with five minutes of aerobic exercise. Also, go easy on your first set of each strength-training exercise.

Don’t let momentum do the work

When you lift weights too fast, you develop momentum, which can make the exercise too easy on your muscles. People are especially lax on the return phase of a lift: they’ll often hoist the dumbbells up slowly and then let them come crashing down.

To guard against that, take at least two seconds to lift, pause for a second or two at the top of the movement, and take a full two seconds to return the weight to the starting position.

Don’t hold your breath

People often forget to breathe when they lift. You need as much oxygen as possible when lifting. Holding your breath or taking breaths that are too shallow can increase your blood pressure and zap your energy. Breathe through your mouth rather than your nose.

For most exercises, exhale when you lift or press the weight and inhale when you lower it. For exercises that expand your chest cavity (such as upright or seated rows), it’s more natural to inhale as you lift and exhale as you release.

Mix it up

To keep making gains, you must vary your routine every six to eight weeks. For instance, increase the amount of weight you lift (increase by no more than 10 percent at a time), increase the number of repetitions, and reduce the rest time between sets.

How many repetitions are enough? You should be lifting enough weight that the last two or three repetitions are very challenging. For most people that’s in the 12- to 15-pound range.

With a good strength-training routine, you may see results in just a few short weeks. Keep up the effort, and more-defined muscles, better balance, and improved overall health will be the result.

Resistance training – health benefits

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelinesExternal Link recommend that adults do muscle strengthening activities on at least two days each week.

Vary your progressive resistance training program every six to eight weeks to maintain improvement.

Variables that can impact on your results include:

• Sets.
• Repetitions.
• Exercises undertaken.
• Intensity (weights used).
• Frequency of sessions.
• Rest between sets.

If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

Examples of resistance training

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

• Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
• Medicine balls or sand bags – weighted balls or bags.
• Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.
• Resistance bands – like giant rubber bands – providing resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user’s body weight to complete various exercises.
• Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.

Health benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

• Improved muscle strength and tone – to protect your joints from injury.
• Maintaining flexibility and balance, which can help you remain independent as you age.
• Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.
• May help reduce or prevent cognitive decline in older people.
• Greater stamina – as you grow stronger, you won’t get tired as easily.
• Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.
• Pain management.
• Improved mobility and balance.
• Improved posture.
• Decreased risk of injury.
• Increased bone density and strength and reduced risk of osteoporosis.
• Improved sense of wellbeing – resistance training may boost your self-confidence, and improve your body image and your mood.
• Improved sleep and avoidance of insomnia.
• Increased self-esteem.
• Enhanced performance of everyday tasks.

Basic principles of resistance training

Resistance training consists of various components. Basic principles include:

• Program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.
• Weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session.
• Exercise – a particular movement, for example a calf-raise, that is designed to strengthen a particular muscle or group of muscles.
• Repetitions or reps – refers to the number of times you continuously repeat each exercise in a set.
• Set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats.
• Rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.
• Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.
• Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve.
• Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

Resistance training for beginners

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of AUSactive’s adult pre-exercise screening toolExternal Link and discuss it with your doctor, allied health or exercise professional.

The Australian Physical Activity and Sedentary Behaviour GuidelinesExternal Link recommend that you undertake strength building activities at least two days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, core, shoulders, and arms).

Starting resistance training

It is important to pay attention to safety and form in order to reduce the risk of injury. An AUSactive registered professionalExternal Link can help you develop a safe and effective program.

To start, a typical beginner’s strength training program involves:

• Eight to ten exercises that work the major muscle groups of the body and are performed two to three times per week.
• Beginning with one set of each exercise, comprising as few as eight repetitions (reps), no more than twice per week.

Your aim is to gradually increase to two to three sets for each exercise – comprising eight to 12 reps, every second or third day. Once you can comfortably complete 12 reps of an exercise, you should look at progressing further.

Warming up before resistance training

Warm up your body before starting your strength training exercises. Start with light aerobic exercise (such as walking, cycling or rowing) for around five minutes in addition to a few dynamic stretches. Dynamic stretching involves slow controlled movements through the full range of motion.

Advanced resistance training

To get the most gain from resistance training, progressively increase the intensity of your training according to your experience and training goals. This may mean increasing the weight, changing the duration of the contraction (the time during which you sustain holding the weight reducing rest time or increasing the volume of training.

Once you’ve been doing resistance training regularly for four to six weeks, you can progressively increase the intensity of your training as your muscles adapt.

Research suggests that expert supervision and instruction may improve your results as it will ensure you practice proper technique and follow safety principles. If you experience any discomfort or pain, contact a health professional before progressing with your program.

Repetitive maximum (RM) and resistance training

The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.

It is the RM range that determines what type of improvements the muscles will make. The optimal range for improving muscle strength is 8–12 RM for a beginner and 2–6 RM for the more advanced.

For example, the formula 7RM means the person can lift the weight (let’s say 50 kg) seven times before the muscles are too fatigued to continue. Higher weights mean lower RM – for example, the same person could possibly lift a 65 kg weight, but fewer than seven times.

Lower weights typically result in a higher RM – for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and 10 per cent once you can comfortably do two repetitions above the maximum.

Applying MVC to meet advanced resistance training goals

The principles of strength training involve manipulation of the number of repetitions (reps), sets, tempo, exercises and force to overload a group of muscles and produce the desired change in strength, endurance, size or shape.

Specific combinations of reps, sets, exercises, resistance and force will determine the type of muscle development you achieve. General guidelines, using the RM range, include:

• Muscle power: 1 – 5 RM per set, performed explosively.
• Muscle strength: 1 – 6 RM per set, controlled.
• Muscle size (hypertrophy): 6 – 12 RM per set, controlled.
• Muscle endurance: 12 – 15 or more RM per set, controlled.

Muscle recovery during advanced resistance training

Muscle needs time to repair and grow after a workout. Not giving your muscles enough time to recover means they will not get bigger or stronger. A good rule of thumb is to rest the muscle group for at least 48 hours.

Once you have sufficient experience in resistance training, and with the support of a qualified allied health or exercise professional, you might like to consider a split program. For example, you could work your upper body on Mondays and Fridays, and your lower body on Wednesdays and Sundays.

Gaining strength from advanced resistance training

Most beginners experience a rapid increase in strength, followed by a plateau or levelling-out of strength improvements. After that, gains in muscle strength and size are hard-earned.

When you start resistance training, most of your initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves servicing the muscles change their behaviour. The nerves are thought to fire more frequently (prompting increased muscle contraction) and more motor units are recruited to perform the contraction (a motor unit is the nerve cell and its associated muscle fibres). This means you become stronger, but the muscles remain the same size – you’ve hit the plateau.

In time, muscle cells respond to continuous resistance training by increasing in size (hypertrophy), so don’t be discouraged by reaching the plateau – it is actually an encouraging sign that gains in muscle size are soon to follow. Various techniques may help you shorten the plateau period.

Varying your workouts can help you push past a plateau. The theory of variation is that you can coax growth and strength from your muscles by surprising them with a range of different stresses. The muscles will respond in size and strength as they are forced to adapt.

Be guided by your gym instructor or personal trainer, but suggestions include:

• Increase the number of repetitions.
• Increase your workout by 10 or 15 minutes.
• Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
• Switch to different exercises – for example, focus on exercises that use multiple muscle groups and that are functional or specific in nature, meaning that they relate to activities of daily living or sporting requirements.
• Increase the weight by about five to 10 per cent.
• Cross-train with other activities such as swimming or running.
• Change your workout about every four to eight weeks to keep your muscles guessing.

Where to get help

• Your GP (doctor).
• Physiotherapist.
• Accredited exercise physiologist.
• AUSactive Registered Professional.External Link
• AUSactiveExternal Link Tel. 1300 211 311.

Strength training – what is it and why?

The cult of strength, muscularity has existed for a long time, confirmation of this is easy to find, for example, in the culture of ancient Greece. Legends about the exploits of heroes who possessed remarkable power belong to this period. Then the first dumbbells appear – attributes for the development of the strength of athletes. Herodotus also described in the life story of Milo of Croton the basic principle of strength training: the athlete daily carried a calf on his shoulders, which gradually became an adult bull.

The peak of popularity of this trend came in the 1980s, it is associated with the name of the famous bodybuilder, actor Arnold Schwarzenegger.

Now strength training is necessarily included in the training plan of athletes and is available to visitors to sports clubs.

Strength training: what is it?

Most often, strength, or anaerobic, refers to training with its own weight and weights, aimed at increasing muscle strength. At the same time, energy consumption is anaerobic – due to muscle glycogen, without the participation of oxygen.

There are sports in which strength training is essential. These include, for example, weightlifting, discus throwing, bodybuilding, shot put. Representatives of team sports (for example, football, basketball, rugby, volleyball) also resort to strength training, because such training develops strength endurance.

Special services (armed forces, police, Ministry of Emergency Situations) also use strength training in training programs.

Ordinary visitors to sports clubs choose strength training to change their body, make it fit, expressive, and improve their health.

Strength Training Principles

In training aimed at developing strength, it is important:

• variations in the number of repetitions of exercises and approaches;
• pace of exercise;
• manipulation of the weight that creates the workload;
• training plan tailored to the goal of the trainee.

Spot effect

During strength training, only those muscles that you load work, develop, grow. To pay attention to all major muscle groups, you need a plan. Between workouts for the same muscles, there must be a recovery break (one to two days). If during the lesson you perform a full range of exercises for all muscle groups, then you can’t train every day. If in one day you train only the upper or lower body, then you can do it every day – subject to alternating workouts.

DC voltage

In order for muscles to work, they need to be tensed. Additional equipment helps to create the necessary tension during anaerobic exercise: weight shells such as dumbbells or barbells, exercise equipment, expanders. Some exercises are performed with resistance to the weight of your own body, such as push-ups or pull-ups.

Limit operation

With strength training, muscles must be loaded in the truest sense of the word. By increasing the working weights, you stimulate the muscles to work in an enhanced mode, they have no time to get used to or relax.

How to choose the weight? It is necessary that in each approach you can repeat the movement 12-15 times, and then, gradually increasing the working weight, reduce the number of repetitions to 6-8. It is important that the last repetitions are given with effort, they are a task to overcome.

The need to adapt to the increasing load makes the muscles grow! After intense training, the muscles get microtrauma, and the body restores them “with a margin.” The increase in muscle fibers is called hypertrophy.

Strength training and fitness

Strength training is part of most fitness programs for effective fat burning, as well as a tool for shaping the body. Strengthening the muscular corset is accompanied by a “tightness effect”, which has a positive effect on health. But building muscle volume with the help of fitness is an impossible task.

The inclusion of anaerobic exercise in fitness programs leads to an acceleration of metabolism (active metabolism). This ensures a decrease in the percentage of fat mass: weight loss is not in the process of exercising, but during recovery after it and in everyday life.

What are the benefits of strength training?

Suitable for different purposes of the trainee (weight loss, development of strength, endurance, bodybuilding).

By acting on certain muscle groups, they help to correct the figure.

Strengthen not only muscles, but also tendons, ligaments, bones. This helps us move properly, avoid injuries, and reduces the risk of joint diseases.

Caution, contraindications!

Before you do strength training, adequately assess your own health, consider possible limitations.

There are no absolute contraindications to strength training. Even children’s age is not an obstacle to classes, provided that the trainer supervises and controls the technique of performing exercises. Actually, children get acquainted with basic strength exercises already in elementary school.

What cases and conditions require consultation with a doctor?

• Pregnancy (especially second, third trimesters)
• Various diseases of the heart, cardiovascular system (arrhythmia, high blood pressure, tachycardia, etc.)
• Various diseases and injuries of the musculoskeletal system
• Infections, inflammations with high fever
• Serious diseases, spinal injuries
• Period after surgery
• Varicose veins
• Thrombosis
• Hemorrhoids

Strength training with or without trainer

Have you decided to take up sports and strength training seriously? An experienced mentor will help you achieve results faster. And it will save health, which is easy to harm with thoughtless loads and clumsy exercises.

• The trainer will assess your physical fitness, take into account the type of physique, and help you clearly formulate the goals of the training.
• The trainer will create an individual training plan for you. It will correlate your needs with the peculiarities of work and recovery of different muscle groups. Recommend how many times a week to exercise.
• Exercise technique and breathing are of great importance in strength training. The trainer will explain “how to do it right”, will follow the rhythm and technique during classes.
• There is an opinion that strength training is monotonous and boring, but an experienced trainer will correct the load in time and offer alternative training options.
• Scientific studies have confirmed that having a professional partner has a positive effect on the effectiveness of classes. It will help put the weight on, cheer you up, encouraging you to take action.

Strength training: more than you think

Strength training in its purest form is the destiny of athletes, powerlifters, bodybuilders. But a competent combination of anaerobic loads with exercises for coordination, stretching, cardio load allows you to effectively burn fat, emphasizing the relief of the body. Depending on the proportion of strength exercises in the program, the intensity of their implementation, the number of repetitions, and the focus on different muscle groups, different types of training are formed.

The THE BASE club has excellent conditions for strength development. We have prepared for you fully equipped gyms, modern equipment, experienced trainers and a large selection of workouts that turn sports into an exciting hobby.

Check out these strength training options.

GYM CLASS (Crossfit Studio)

A worthy alternative to the classic workouts in the gym. It gives an increase in muscle mass, helps to strengthen muscles, ligaments. Under the supervision of an experienced trainer and using free weights, already prepared students can load the muscles more and more, achieve muscle hypertrophy and their growth.

To learn more

GRIT STRENGTH (Les Mills Studio)

A program that combines anaerobic exercises with a barbell and high-speed plyometric loads (jumping movements). This combination gives an excellent result: increased endurance, muscle tone, active metabolism, rapid correction of the body relief.

To learn more

TOTAL BODY STRENGTH (The Base x Pro Studio)

Circuit training of basic anaerobic exercises for the formation of a muscular corset. Includes work with free weights and additional accessories (for example, rubber bands). A balanced solution to develop whole body strength, increase endurance, improve coordination of movements.

To learn more

STRENGTH & POWER (The Base x Pro Studio)

A program for advanced athletes aimed at burning fat and gaining muscle mass. The first block of training includes exercises on special frames with a barbell, as well as basic exercises with free weights. Next, aerobic exercise is connected – circular and functional work for the development of the whole body and strength endurance.

To learn more

Sign up for strength training at THE BASE

• TOTAL BODY STRENGTH

• GYM CLASS

• STRENGTH & POWER

Tags

Muscle Gain, Workouts

Strength Training

Every movement we make – walking or driving – uses muscles. Muscles are a unique structure. They can contract and relax, thereby producing energy. Muscles are metabolically active, i.e. the more muscle mass you have, the higher your metabolic rate (the number of calories you need) at rest and during sports training. With the right training – strength exercises – the muscles become more supple, strong and increase in size.

Strength training is an essential part of a proper sports training plan. They are so important that they include 2 components (out of 5) of Physical Training at once: muscle strength and muscle endurance.

But if you don’t know anything about strength training, how do you get started? Right from this article! This review article will tell you everything you need to know as a beginner, as well as offer some recommendations for experienced athletes.

Definition

Strength training is a set of sports exercises with a constant increase in weight load, aimed at strengthening the musculoskeletal system.

Other names

Weight training, iron training, bodybuilding, resistance training.

Benefits

Regular strength training increases the size and strength of muscle fibers. They also strengthen tendons, ligaments and bones. All these changes have a positive effect on your physical condition, appearance and metabolism, while reducing the risk of joint diseases and muscle pain.

Muscles are metabolically active tissues. This means that the more muscle mass you have, the faster your resting metabolic rate. Thus, strength training is an essential part of the weight loss process. Muscle weighs more than fat, so you can’t judge by weight alone. You can burn fat, increase your muscle mass and strength, but your weight will remain the same or even increase.

Without regular strength training, muscle size and strength decrease over time. An inactive person after 20 years of age loses 250 grams of muscle mass per year. After 60, these losses double. But this is entirely avoidable. With constant strength training, you can live your whole life with stable muscle mass and periodically restore lost muscle tissue.

Basic principles

Strength training is based on four basic principles.

Principle of tension:

The basis of strength training is the creation of tension in the muscles (or groups of muscles). Tension in the muscles is created by working with loads. Loads are weight (dumbbells, barbells, etc.), simulators, elastic bands, or the weight of your own body (push-ups, for example). Here are more details about the three ways to load the muscles:

Gymnastics (own body weight):
You use only your own body weight to train your muscles. However, this method is ineffective for deep muscle training and strength development. However, gymnastics is an excellent exercise for major muscle groups and is sufficient to maintain muscle strength levels. Examples of exercises: push-ups, pull-ups, squats, ab swings, Pilates.

Fixed Load:
This training method involves using a fixed load throughout the exercise cycle. For example, you do elbow curls with 5 kg dumbbells to train biceps – the weight of 5 kg remains constant for the entire time of execution. In this way, all major muscle groups can be strengthened. Examples of exercises: dumbbells, elastic bands and some simulators.

Variable load:
In this training method, the load changes directly during the exercise. This creates a more consistent load throughout the entire movement. For example, when lifting a weight, it is easier to lower the weight than it is to lift it (because gravity interferes). Some machines use different angles and gravity to create the same force when lifting and lowering the weight (i.e. lowering is just as hard as lifting).

Overload principle:

This principle states that for progressive muscle training, the load must be constantly increased, forcing the muscles to work harder and harder. The main task is to prevent the muscles from getting used to a constant weight.

Everyone starts with a certain load level. In order to become stronger, it is necessary to constantly increase the load on the muscles, forcing them to adapt to new conditions. Muscles gradually begin to grow. There are two main types of power overloads, depending on the type of muscle contraction:

Isometric means “same length”. These are high-intensity muscle contractions that do not change their length. In other words, your muscles work very intensively, but at the same time they remain motionless (there is no lengthening / contraction of the muscles). Isometric exercises are good for variety and also for maintaining the typed physical form, but do not allow you to increase strength, as they do not affect the muscles enough. For example: the maximum effort in relation to a stationary object, such as a wall, or holding a certain position with effort. Exercise: yoga, incline board, etc.

Isotonic means “same effort”. When you lift weights or work with a band, your muscles contract and lengthen in response to a given load. This happens on every repetition. However, the force produced by the muscles will vary throughout the movement – the greatest force occurs when the muscles are fully contracted. Unlike isometric exercises, isotonic training helps build strength.

Point effect principle:

Says that only the muscle or muscle group that you train will be “pumped”. Those. if you constantly do elbow curls, your biceps will get bigger and stronger, but no other muscles will be affected. Thus, when strength training, it is important to pay attention to all major muscle groups.

Strength Loss Principle:

If you haven’t trained for a long time, all your strength gains will be lost. Muscles will be weakened in less than 2 weeks!

Basic Elements: Frequency, Intensity, Time and Type

Always remember the basic principles of any workout – Frequency, Intensity, Time and Type.

Frequency: Number of workouts per week.
Each muscle group should be trained at least 2 times a week and a maximum of 3 times a week if you have the time and desire. Training once a week is fine for keeping fit, but they are clearly not enough to “pump” the muscles. Be sure to rest 1-2 days between workouts for the same muscles or muscle groups. Rest days allow your muscles to recover from the small tears that are bound to occur during strength training, which is how you get stronger. For example, if you perform a full set of exercises on Monday, then you need to rest until Wednesday or Thursday (1-2 days). If you decide to break up your strength training and train your upper body on Monday, for example, and your lower body on Tuesday, then there is nothing to worry about, as different muscle groups are working.

Intensity: How much weight/load
This is quite tricky and if you are a beginner you will have to spend some time on trial and error. The intensity of work with the load should make you sweat. When you perform the last repetition, the muscles should be tired and loaded to such an extent that another repetition can no longer be done. Many people do not follow this principle because they do not know that this is the correct way to strength train. They just lift the weight a given number of times and that’s it.

For example, if you are going to pump the biceps by bending your arm with dumbbells at the elbow 10 times, then you should not stop at exactly 10 repetitions, but continue the exercise until you feel complete muscle fatigue and you can do one more repetition. You can keep doing more repetitions (at least 25) or just increase your weight to such an extent until you feel the maximum fatigue already at the 10th repetition. Remember that there are many different types of loads: weights, tubes and sticks, your own weight, additional incline, simulators. What weight/load you work with is directly related to the number of repetitions.

Time: Number of repetitions and sets
One repetition is the action from the start position to the end position and back. Most people do about 8-15 reps. A set is one set of reps (e.g. 8-15). Most people do 1-3 sets with rest in between.

How many repetitions should be done? There are two approaches that depend on what you want to achieve – to develop strength or increase your endurance and tone. If you are working on developing strength, then experts recommend doing fewer repetitions (8-10). And since you’ll be doing fewer reps, you’ll need more weight to get tired by the end of 8-10 reps. If you are working on endurance and tone (to reinforce your aerobic training), then it will be better to perform 10-15 repetitions. Naturally with less weight.

The ideal number of sets is a constant cause for disputes and disagreements. In principle, it is correct to adhere to the rule of 1-3 approaches. Research shows that doing 2 sets is not particularly different from doing one. And doing 3 approaches is no better than two. The only difference is 1 or 3 sets. If you perform the exercise correctly (to the point of maximum fatigue), you will be able to maintain and even build strength by doing just 1 set. But if you have free time, then the best option would be to start with 2 sets.

Be sure to rest 30-90 seconds between sets. This time is best spent stretching the muscles, taking a breath and drinking water.

• In addition to resting between sets, there is another option for training (especially useful for those who are limited in time) – CYCLIC TRAINING . With this approach, instead of resting, you simply begin to train other muscles. Those. you perform, for example, pumping biceps, and then without rest you move on to triceps. In such a cycle, you can include both 2 exercises (and repeat the cycle 1-3 times, and then move on to two others), and your entire workout. The main advantages are maintaining the heart rate (it turns out just like in aerobics) and saving time.

Type: What kind of activity counts as a workout

Try to train all major muscle groups: arms, neck, torso, back, legs. Remember that in addition to the visible muscles (biceps, torso, abs), you need to train the inverse muscles – triceps, back, lower back and hamstrings. Don’t forget the obliques, hips, abductors (abductors) and adductors (adductors). It is necessary to work out the upper and lower parts of the body equally well. Do not focus on one muscle group and neglect others. This can lead to an uneven distribution of muscle mass, and consequently to injury and pain.

Warnings:

Correct body position:

It is very important to perform exercises from the correct positions, as this helps to isolate and focus all the load on only certain muscles. And besides, the correct positions help prevent injuries.

• Trainers are more suitable for beginners. Everything is already prepared on them for the correct execution of the exercises. Many simulators even show which muscle groups work and how to perform the exercise correctly.
• Working with weight requires more training and skill. After training on the simulators, you have enough experience and knowledge to start training with different weights.