Weight training is strength training that uses weights as resistance. It Incorporates the use of barbells, dumbells, kettlebells, and machines to help increase muscle mass, strength, and cardio (Mayo Clinic, 2020).
The barbell is for weight training, powerlifting, bodybuilding, and CrossFit. Standard and Olympic are two types of barbells used for powerlifting and regular weightlifting.
Dumbells have many uses. They are easier to take anywhere and can be used in offices, homes, or just about anywhere. I loved using them because they allowed me to get better ROM (range of motion). Also, you can use them together or individually.
Machines are another option that can be used for weight training. They have fixed ROM and are great for beginners and they do not require a spotter.
Kettlebells focus on improving core power, flexibility, balance, strength, and ROM. Just like dumbbells, there are many exercises and uses for them.
How much exercising should you be doing?
Everyone has a different limit on how long they should work out. Department of Health & Human Services (HHS) created a book that provides health information and physical activity guidelines for both children and adults with chronic illnesses, older adults, and more. It is an excellent book for anyone new to working out and those who have experience in weight training.
Recommendations for Adults
- 150 minutes to 300 minutes at least 5 days a week of moderate-intensity
- 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity
- Equivalent combination of moderate- and vigorous-intensity aerobic activity
- Muscle-strength training at least twice weekly
(HHS, 2020)
For additional information use the link below.
Exercises
Weights are a great way to gain mass and endurance. As a beginner, you might feel that you are not seeing results, but as a beginner, you can expect to see results between six to eight weeks depending on the person's body type, nutrition, and workout routine. Different exercises work the muscle groups differently. The exercises below are some of the common basic ones used.
Chest
- Flat Bench Barbell Press
- Incline Barbell Press
- Decline Barbell Press
- Chest Press
- Dumbell Flys (incline and decline)
- Cables Flys
- Decline Dumbell Press
- Incline Dumbell Press
- Flat Bench Dumbell press
Arms
- Barbell Bicep Curls
- Dumbell Hammer Curls
- Straight Bar Preacher Curls
- Dumbell Concentration Curls
- Lying Barbell Triceps Extension
- Dips
- Skull Crushers
- Tricep Press w/cables
- Tricep Pulldowns w/cables
- Close-Grip Bench Press
Legs
- Squats
- Deadlifts
- Leg Press
- Leg Curls
- Barbell Lunges
- Dumbell Lunges
- Hip Exension Abduction
- Hip Extension Adduction
Back
- Lateral Pulldowns
- Reverse Grip Lateral Pulldowns
- Dumbbell/ Barbell Rows
- Dumbbell Pullovers
- Pullups
Shoulders
- Barbell Shrugs
- Dumbbell Shrugs
- Dumbell Press
- Arnold Press
- Dumbbell Front Lateral Raises
- Dumbell Side Lateral Raises
Abs
- Crunches
- Obliques
- V-Ups
- Lying Leg Raises
- Rope Side Crunches
- Rope Crunches
Some of the most common injuries are improper use of gym equipment and improper technique/ form when lifting weights. I have seen many people in the gym use improper form when weight lifting more than they can. As a beginner, it is crucial to start light. The urge to add more weight or lift heavier will be present itself. For those of you who decide to add more weight, use a spotter. A spotter is someone that is there to assist you when using machines or free weights. There are many uses for spotters. One final thing to remember is improper technique can form bad habits and can lead to injuries.
If an injury does occur, do not rush to get back in the gym. It will be there when you are ready to come back. Take care of it and stretch if possible and most importantly, seek medical attention if needed.
Warm-ups & Cool-downs
Weight lifting can be intense but fun. The majority of injuries from weight lifting occur from not properly warming up or cooling down. Warming up before working out allows the body to increase heart rate and warm the muscles to thoroughly contract (concentric and eccentric). Warming up can be simple as doing jumping or running in place. It is good to do a few sets with lighter weights to prepare the body for the workout when weight lifting. Warm-ups are short and should be between 5-10 minutes. Cool-downs allow the body to return to its core temperature and decrease the heart rate. Also, stretching will help to reduce injuries by relieving tension and stress. Below is a video of why warm-ups and cool-downs are essential.
10 Tips For Beginners to be Successful
- Warm-up before lifting weights
- Start light and slowly progress
- Have a spotter
- Rest in between sets
- Stretch post-workout.
- Limit workout to time. As a beginner, your workout should be shorter to about 30-45 and increase over time.
- Proper form
- Take rest days. Your body will be sore which is normal. Stretch daily.
- Do some form of cardio or aerobics class
- Most importantly hydrate
We all have different body types and some take longer than others to see results, but having proper nutrition and working out can get you the body you want. Remember, this is only the basics of weightlifting. We all have to start somewhere.
Thomas Jefferson quoted "If you want something you’ve never had, you must be willing to do something you’ve never done.”
References
- Cooper, E., & Hayes, A. (2021, February 17). 11 of the best Kettlebell exercises to build muscle. Men's Health. https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/
- Health and Human Services. (2018). Physical Activity Guidelines for Americans. Health.Gov. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
- Health and Nutrition. (2020, January 5). Benefits of dumbbell exercises [Video]. YouTube. https://www.youtube.com/watch?v=hN2MYKkfrwk
- Hoyles, S. (2021, July 17). Olympic barbell vs standard barbell: The ultimate guide. Strong Home Gym. https://stronghomegym.com/olympic-barbell-vs-standard-barbell/
- Mayo Clinic. (2020, November 21). How to start a weight-training program. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116
- Premier Health. (2014, October 17). What is the importance of proper warm-up and cool down? [Video]. YouTube. https://youtu.be/F_Q4GcNN2dE
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